Salmon vs. Silken Tofu
Nutrition comparison of Salmon and Silken Tofu
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
salmon
versus
silken tofu
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in salmon and silken tofu:
- Salmon has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, silken tofu contains more folate.
- Salmon is an excellent source of Vitamin D, potassium and protein.
- Silken tofu is an excellent source of calcium.
USDA sources for nutritional information: Salmon (Fish, salmon, pink, raw) and Silken Tofu (Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Salmon is high in calories and silken tofu has 52% less calories than salmon - silken tofu has 61 calories per 100 grams and salmon has 127 calories.
For macronutrient ratios, salmon is much heavier in protein, lighter in carbs and lighter in fat compared to silken tofu per calorie. Salmon has a macronutrient ratio of 67:0:33 and for silken tofu, 43:7:50 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Salmon | Silken Tofu | |
|---|---|---|
| Protein | 67% | 43% |
| Carbohydrates | ~ | 7% |
| Fat | 33% | 50% |
| Alcohol | ~ | ~ |
carbohydrates
Both silken tofu and salmon are low in carbohydrates - silken tofu has 1.2g of total carbs per 100 grams and salmon does not contain significant amounts.
dietary fiber
Silken tofu has more dietary fiber than salmon - silken tofu has 0.2g of dietary fiber per 100 grams and salmon does not contain significant amounts.
sugar
Silken tofu and salmon contain similar amounts of sugar - silken tofu has 0.7g of sugar per 100 grams and salmon does not contain significant amounts.
Protein
protein
Salmon is an excellent source of protein and it has 186% more protein than silken tofu - silken tofu has 7.2g of protein per 100 grams and salmon has 20.5g of protein.
Fat
saturated fat
Both silken tofu and salmon are low in saturated fat - silken tofu has 0.53g of saturated fat per 100 grams and salmon has 0.81g of saturated fat.
trans fat
Both salmon and silken tofu are low in trans fat - salmon has 0.03g of trans fat per 100 grams and silken tofu does not contain significant amounts.
cholesterol
Silken tofu has less cholesterol than salmon - salmon has 46mg of cholesterol per 100 grams and silken tofu does not contain significant amounts.
Vitamins
Vitamin C
Silken tofu and salmon contain similar amounts of Vitamin C - silken tofu has 0.2mg of Vitamin C per 100 grams and salmon does not contain significant amounts.
Vitamin A
Salmon has more Vitamin A than silken tofu - salmon has 35ug of Vitamin A per 100 grams and silken tofu does not contain significant amounts.
Vitamin D
Salmon is an excellent source of Vitamin D and it has more Vitamin D than silken tofu - salmon has 435iu of Vitamin D per 100 grams and silken tofu does not contain significant amounts.
Vitamin E
Silken tofu and salmon contain similar amounts of Vitamin E - silken tofu has 0.01mg of Vitamin E per 100 grams and salmon has 0.4mg of Vitamin E.
Vitamin K
Silken tofu and salmon contain similar amounts of Vitamin K - silken tofu has 2ug of Vitamin K per 100 grams and salmon has 0.4ug of Vitamin K.
The B Vitamins
Salmon has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, silken tofu contains more folate. Both salmon and silken tofu contain significant amounts of thiamin.
| Salmon | Silken Tofu | |
|---|---|---|
| Thiamin | 0.08 MG | 0.047 MG |
| Riboflavin | 0.105 MG | 0.037 MG |
| Niacin | 7.995 MG | 0.535 MG |
| Pantothenic acid | 1.03 MG | 0.051 MG |
| Vitamin B6 | 0.611 MG | 0.052 MG |
| Folate | 4 UG | 44 UG |
| Vitamin B12 | 4.15 UG | ~ |
Minerals
calcium
Silken tofu is an excellent source of calcium and it has 14 times more calcium than salmon - silken tofu has 111mg of calcium per 100 grams and salmon has 7mg of calcium.
iron
Silken tofu has 192% more iron than salmon - silken tofu has 1.1mg of iron per 100 grams and salmon has 0.38mg of iron.
potassium
Salmon is an excellent source of potassium and it has 205% more potassium than silken tofu - silken tofu has 120mg of potassium per 100 grams and salmon has 366mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, silken tofu has more alpha linoleic acid (ALA) than salmon per 100 grams, however, salmon contains more dha, epa and dpa than silken tofu per 100 grams.
| Salmon | Silken Tofu | |
|---|---|---|
| alpha linoleic acid | 0.047 G | 0.246 G |
| DHA | 0.333 G | ~ |
| EPA | 0.182 G | ~ |
| DPA | 0.047 G | ~ |
| Total | 0.609 G | 0.246 G |
omega 6s
Comparing omega-6 fatty acids, silken tofu has more linoleic acid than salmon per 100 grams.
| Salmon | Silken Tofu | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.081 G | 1.835 G |
| Total | 0.085 G | 1.835 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: Salmon (Fish, salmon, pink, raw) and Silken Tofu (Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)) .
Salmon g
()
|
Daily Values (%) |
Silken Tofu 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 silken tofu or salmon contain more calories in 100 grams?Salmon is high in calories and silken tofu has 50% less calories than salmon - silken tofu has 61 calories in 100g and salmon has 127 calories.
Is silken tofu or salmon better for protein?
Salmon is a fantastic source of protein and it has 190% more protein than silken tofu - silken tofu has 7.2g of protein per 100 grams and salmon has 20.5g of protein.
Does silken tofu or salmon contain more calcium?
Silken tofu is a rich source of calcium and it has 14 times more calcium than salmon - silken tofu has 111mg of calcium in 100 grams and salmon has 7mg of calcium.
Does silken tofu or salmon contain more potassium?
Salmon is a rich source of potassium and it has 210% more potassium than silken tofu - silken tofu has 120mg of potassium in 100 grams and salmon has 366mg of potassium.