Canned Tuna vs. Silken Tofu
Nutrition comparison of Canned Tuna and Silken Tofu
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
canned tuna
versus
silken tofu
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in canned tuna and silken tofu:
- Canned tuna is a great source of potassium.
- Canned tuna is an excellent source of protein.
- Silken tofu has more thiamin and folate, however, canned tuna contains more niacin, Vitamin B6 and Vitamin B12.
- Silken tofu is an excellent source of calcium.
USDA sources for nutritional information: Canned Tuna (Fish, tuna, white, canned in water, without salt, drained solids) 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
Canned tuna is high in calories and silken tofu has 52% less calories than canned tuna - canned tuna has 128 calories per 100 grams and silken tofu has 61 calories.
For macronutrient ratios, canned tuna is much heavier in protein, lighter in carbs and much lighter in fat compared to silken tofu per calorie. Canned tuna has a macronutrient ratio of 78:0:22 and for silken tofu, 43:7:50 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Canned Tuna | Silken Tofu | |
|---|---|---|
| Protein | 78% | 43% |
| Carbohydrates | ~ | 7% |
| Fat | 22% | 50% |
| Alcohol | ~ | ~ |
carbohydrates
Both silken tofu and canned tuna are low in carbohydrates - silken tofu has 1.2g of total carbs per 100 grams and canned tuna does not contain significant amounts.
dietary fiber
Silken tofu has more dietary fiber than canned tuna - silken tofu has 0.2g of dietary fiber per 100 grams and canned tuna does not contain significant amounts.
sugar
Silken tofu and canned tuna contain similar amounts of sugar - silken tofu has 0.7g of sugar per 100 grams and canned tuna does not contain significant amounts.
Protein
protein
Canned tuna is an excellent source of protein and it has 229% more protein than silken tofu - canned tuna has 23.6g of protein per 100 grams and silken tofu has 7.2g of protein.
Fat
saturated fat
Both canned tuna and silken tofu are low in saturated fat - canned tuna has 0.79g of saturated fat per 100 grams and silken tofu has 0.53g of saturated fat.
cholesterol
Silken tofu has less cholesterol than canned tuna - canned tuna has 42mg of cholesterol per 100 grams and silken tofu does not contain significant amounts.
Vitamins
Vitamin C
Silken tofu and canned tuna contain similar amounts of Vitamin C - silken tofu has 0.2mg of Vitamin C per 100 grams and canned tuna does not contain significant amounts.
Vitamin A
Canned tuna has more Vitamin A than silken tofu - canned tuna has 6ug of Vitamin A per 100 grams and silken tofu does not contain significant amounts.
Vitamin E
Silken tofu and canned tuna contain similar amounts of Vitamin E - silken tofu has 0.01mg of Vitamin E per 100 grams and canned tuna does not contain significant amounts.
Vitamin K
Silken tofu and canned tuna contain similar amounts of Vitamin K - silken tofu has 2ug of Vitamin K per 100 grams and canned tuna does not contain significant amounts.
The B Vitamins
Silken tofu has more thiamin and folate, however, canned tuna contains more niacin, Vitamin B6 and Vitamin B12. Both canned tuna and silken tofu contain significant amounts of riboflavin and pantothenic acid.
| Canned Tuna | Silken Tofu | |
|---|---|---|
| Thiamin | 0.008 MG | 0.047 MG |
| Riboflavin | 0.044 MG | 0.037 MG |
| Niacin | 5.799 MG | 0.535 MG |
| Pantothenic acid | 0.124 MG | 0.051 MG |
| Vitamin B6 | 0.217 MG | 0.052 MG |
| Folate | 2 UG | 44 UG |
| Vitamin B12 | 1.17 UG | ~ |
Minerals
calcium
Silken tofu is an excellent source of calcium and it has 693% more calcium than canned tuna - canned tuna has 14mg of calcium per 100 grams and silken tofu has 111mg of calcium.
iron
Canned tuna and silken tofu contain similar amounts of iron - canned tuna has 0.97mg of iron per 100 grams and silken tofu has 1.1mg of iron.
potassium
Canned tuna is a great source of potassium and it has 98% more potassium than silken tofu - canned tuna has 237mg 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 canned tuna per 100 grams, however, canned tuna contains more dha, epa and dpa than silken tofu per 100 grams.
| Canned Tuna | Silken Tofu | |
|---|---|---|
| alpha linoleic acid | 0.071 G | 0.246 G |
| DHA | 0.629 G | ~ |
| EPA | 0.233 G | ~ |
| DPA | 0.018 G | ~ |
| Total | 0.951 G | 0.246 G |
omega 6s
Comparing omega-6 fatty acids, silken tofu has more linoleic acid than canned tuna per 100 grams.
| Canned Tuna | Silken Tofu | |
|---|---|---|
| linoleic acid | 0.055 G | 1.835 G |
| other omega 6 | 0.051 G | ~ |
| Total | 0.106 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: Canned Tuna (Fish, tuna, white, canned in water, without salt, drained solids) and Silken Tofu (Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)) .
Canned Tuna 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 canned tuna or silken tofu contain more calories in 100 grams?Canned tuna is high in calories and silken tofu has 50% less calories than canned tuna - canned tuna has 128 calories in 100g and silken tofu has 61 calories.
Is canned tuna or silken tofu better for protein?
Canned tuna is a fantastic source of protein and it has 230% more protein than silken tofu - canned tuna has 23.6g of protein per 100 grams and silken tofu has 7.2g of protein.
Does canned tuna or silken tofu contain more calcium?
Silken tofu is a rich source of calcium and it has 690% more calcium than canned tuna - canned tuna has 14mg of calcium in 100 grams and silken tofu has 111mg of calcium.