Silken Tofu vs. Peas
Nutrition comparison of Silken Tofu and Peas
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
silken tofu
versus
peas
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in silken tofu and peas:
- Pea has more thiamin, riboflavin, niacin and Vitamin B6.
- Pea is a great source of potassium.
- Pea is an excellent source of Vitamin C and dietary fiber.
- Silken tofu has 11.2 times less carbohydrates than pea.
- Silken tofu has 7.1 times less sugar than pea.
- Silken tofu is an excellent source of calcium.
USDA sources for nutritional information: Silken Tofu (Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)) and Peas (Peas, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Silken tofu has 25% less calories than pea - pea has 81 calories per 100 grams and silken tofu has 61 calories.
For macronutrient ratios, silken tofu is heavier in protein, much lighter in carbs and much heavier in fat compared to peas per calorie. Silken tofu has a macronutrient ratio of 43:7:50 and for peas, 26:69:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Silken Tofu | Peas | |
|---|---|---|
| Protein | 43% | 26% |
| Carbohydrates | 7% | 69% |
| Fat | 50% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Silken tofu has 11.2 times less carbohydrates than pea - pea has 14.5g of total carbs per 100 grams and silken tofu has 1.2g of carbohydrates.
dietary fiber
Pea is an excellent source of dietary fiber and it has 27 times more dietary fiber than silken tofu - pea has 5.7g of dietary fiber per 100 grams and silken tofu has 0.2g of dietary fiber.
sugar
Silken tofu has 7.1 times less sugar than pea - pea has 5.7g of sugar per 100 grams and silken tofu has 0.7g of sugar.
Protein
protein
Silken tofu has 32% more protein than pea - pea has 5.4g of protein per 100 grams and silken tofu has 7.2g of protein.
Fat
saturated fat
Both peas and silken tofu are low in saturated fat - pea has 0.07g of saturated fat per 100 grams and silken tofu has 0.53g of saturated fat.
Vitamins
Vitamin C
Pea is an excellent source of Vitamin C and it has 199 times more Vitamin C than silken tofu - pea has 40mg of Vitamin C per 100 grams and silken tofu has 0.2mg of Vitamin C.
Vitamin A
Pea has more Vitamin A than silken tofu - pea has 38ug of Vitamin A per 100 grams and silken tofu does not contain significant amounts.
Vitamin E
Peas and silken tofu contain similar amounts of Vitamin E - pea has 0.13mg of Vitamin E per 100 grams and silken tofu has 0.01mg of Vitamin E.
Vitamin K
Pea has 11 times more Vitamin K than silken tofu - pea has 24.8ug of Vitamin K per 100 grams and silken tofu has 2ug of Vitamin K.
The B Vitamins
Pea has more thiamin, riboflavin, niacin and Vitamin B6. Both silken tofu and peas contain significant amounts of pantothenic acid and folate.
| Silken Tofu | Peas | |
|---|---|---|
| Thiamin | 0.047 MG | 0.266 MG |
| Riboflavin | 0.037 MG | 0.132 MG |
| Niacin | 0.535 MG | 2.09 MG |
| Pantothenic acid | 0.051 MG | 0.104 MG |
| Vitamin B6 | 0.052 MG | 0.169 MG |
| Folate | 44 UG | 65 UG |
Minerals
calcium
Silken tofu is an excellent source of calcium and it has 344% more calcium than pea - pea has 25mg of calcium per 100 grams and silken tofu has 111mg of calcium.
iron
Peas and silken tofu contain similar amounts of iron - pea has 1.5mg of iron per 100 grams and silken tofu has 1.1mg of iron.
potassium
Pea is a great source of potassium and it has 103% more potassium than silken tofu - pea has 244mg of potassium per 100 grams and silken tofu has 120mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Silken Tofu | Peas | |
|---|---|---|
| beta-carotene | 4 UG | 449 UG |
| alpha-carotene | ~ | 21 UG |
| lutein + zeaxanthin | ~ | 2477 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, silken tofu has more alpha linoleic acid (ALA) than pea per 100 grams.
| Silken Tofu | Peas | |
|---|---|---|
| alpha linoleic acid | 0.246 G | 0.035 G |
| Total | 0.246 G | 0.035 G |
omega 6s
Comparing omega-6 fatty acids, silken tofu has more linoleic acid than pea per 100 grams.
| Silken Tofu | Peas | |
|---|---|---|
| linoleic acid | 1.835 G | 0.152 G |
| Total | 1.835 G | 0.152 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Silken Tofu (Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)) and Peas (Peas, green, raw) .
Silken Tofu g
()
|
Daily Values (%) |
Peas g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does peas or silken tofu contain more calories in 100 grams?Silken tofu has 30% less calories than pea - pea has 81 calories in 100g and silken tofu has 61 calories.
Is peas or silken tofu better for protein?
Silken tofu has 30% more protein than pea - pea has 5.4g of protein per 100 grams and silken tofu has 7.2g of protein.
Does peas or silken tofu have more carbohydrates?
By weight, silken tofu has 11.2 times fewer carbohydrates than pea - pea has 14.5g of carbs for 100g and silken tofu has 1.2g of carbohydrates.
Does peas or silken tofu contain more calcium?
Silken tofu is a rich source of calcium and it has 340% more calcium than pea - pea has 25mg of calcium in 100 grams and silken tofu has 111mg of calcium.