Beef vs. Silken Tofu
Nutrition comparison of Cooked Beef and Silken Tofu
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
beef
versus
silken tofu
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in beef and silken tofu:
- Beef has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, silken tofu contains more folate.
- Beef is a great source of iron and potassium.
- Beef is an excellent source of protein.
- Silken tofu is an excellent source of calcium.
USDA sources for nutritional information: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) 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
Beef is high in calories and silken tofu has 78% less calories than beef - beef has 277 calories per 100 grams and silken tofu has 61 calories.
For macronutrient ratios, beef is lighter in protein, lighter in carbs and heavier in fat compared to silken tofu per calorie. Beef has a macronutrient ratio of 38:0:62 and for silken tofu, 43:7:50 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Beef | Silken Tofu | |
|---|---|---|
| Protein | 38% | 43% |
| Carbohydrates | ~ | 7% |
| Fat | 62% | 50% |
| Alcohol | ~ | ~ |
carbohydrates
Both silken tofu and beef are low in carbohydrates - silken tofu has 1.2g of total carbs per 100 grams and beef does not contain significant amounts.
dietary fiber
Silken tofu has more dietary fiber than beef - silken tofu has 0.2g of dietary fiber per 100 grams and beef does not contain significant amounts.
sugar
Silken tofu and beef contain similar amounts of sugar - silken tofu has 0.7g of sugar per 100 grams and beef does not contain significant amounts.
Protein
protein
Beef is an excellent source of protein and it has 254% more protein than silken tofu - beef has 25.4g of protein per 100 grams and silken tofu has 7.2g of protein.
Fat
saturated fat
Beef is high in saturated fat and silken tofu has 93% less saturated fat than beef - beef has 7.3g of saturated fat per 100 grams and silken tofu has 0.53g of saturated fat.
trans fat
Silken tofu has less trans fat than beef - beef has 1.2g of trans fat per 100 grams and silken tofu does not contain significant amounts.
cholesterol
Silken tofu has less cholesterol than beef - beef has 88mg of cholesterol per 100 grams and silken tofu does not contain significant amounts.
Vitamins
Vitamin C
Silken tofu and beef contain similar amounts of Vitamin C - silken tofu has 0.2mg of Vitamin C per 100 grams and beef does not contain significant amounts.
Vitamin A
Beef and silken tofu contain similar amounts of Vitamin A - beef has 3ug of Vitamin A per 100 grams and silken tofu does not contain significant amounts.
Vitamin D
Beef and silken tofu contain similar amounts of Vitamin D - beef has 2iu of Vitamin D per 100 grams and silken tofu does not contain significant amounts.
Vitamin E
Beef and silken tofu contain similar amounts of Vitamin E - beef has 0.12mg of Vitamin E per 100 grams and silken tofu has 0.01mg of Vitamin E.
Vitamin K
Beef and silken tofu contain similar amounts of Vitamin K - beef has 3ug of Vitamin K per 100 grams and silken tofu has 2ug of Vitamin K.
The B Vitamins
Beef has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, silken tofu contains more folate. Both beef and silken tofu contain significant amounts of thiamin.
| Beef | Silken Tofu | |
|---|---|---|
| Thiamin | 0.051 MG | 0.047 MG |
| Riboflavin | 0.176 MG | 0.037 MG |
| Niacin | 4.537 MG | 0.535 MG |
| Pantothenic acid | 0.658 MG | 0.051 MG |
| Vitamin B6 | 0.336 MG | 0.052 MG |
| Folate | 11 UG | 44 UG |
| Vitamin B12 | 2.9 UG | ~ |
Minerals
calcium
Silken tofu is an excellent source of calcium and it has 217% more calcium than beef - beef has 35mg of calcium per 100 grams and silken tofu has 111mg of calcium.
iron
Beef is a great source of iron and it has 103% more iron than silken tofu - beef has 2.3mg of iron per 100 grams and silken tofu has 1.1mg of iron.
potassium
Beef is a great source of potassium and it has 129% more potassium than silken tofu - beef has 275mg of potassium per 100 grams and silken tofu has 120mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, silken tofu has more alpha linoleic acid (ALA) than beef per 100 grams.
| Beef | Silken Tofu | |
|---|---|---|
| alpha linoleic acid | 0.056 G | 0.246 G |
| Total | 0.056 G | 0.246 G |
omega 6s
Comparing omega-6 fatty acids, silken tofu has more linoleic acid than beef per 100 grams.
| Beef | Silken Tofu | |
|---|---|---|
| other omega 6 | 0.012 G | ~ |
| linoleic acid | 0.39 G | 1.835 G |
| Total | 0.402 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: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Silken Tofu (Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)) .
Cooked Beef 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 beef or silken tofu contain more calories in 100 grams?Beef is high in calories and silken tofu has 80% less calories than beef - beef has 277 calories in 100g and silken tofu has 61 calories.
Is beef or silken tofu better for protein?
Beef is a fantastic source of protein and it has 250% more protein than silken tofu - beef has 25.4g of protein per 100 grams and silken tofu has 7.2g of protein.
Does beef or silken tofu contain more calcium?
Silken tofu is a rich source of calcium and it has 220% more calcium than beef - beef has 35mg of calcium in 100 grams and silken tofu has 111mg of calcium.