Cream Cheese vs. Silken Tofu
Nutrition comparison of Cream Cheese and Silken Tofu
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cream cheese
versus
silken tofu
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cream cheese and silken tofu:
- Both silken tofu and cream cheese are high in calcium.
- Cream cheese has more riboflavin, pantothenic acid and Vitamin B12, however, silken tofu contains more niacin and folate.
- Cream cheese is an excellent source of Vitamin A.
- For omega-3 fatty acids, cream cheese has more dpa than silken tofu.
USDA sources for nutritional information: Cream Cheese (Cheese, cream) 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
Cream cheese is high in calories and silken tofu has 83% less calories than cream cheese - silken tofu has 61 calories per 100 grams and cream cheese has 350 calories.
For macronutrient ratios, cream cheese is much lighter in protein, much heavier in fat and similar to silken tofu for carbs. Cream cheese has a macronutrient ratio of 7:6:87 and for silken tofu, 43:7:50 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cream Cheese | Silken Tofu | |
|---|---|---|
| Protein | 7% | 43% |
| Carbohydrates | 6% | 7% |
| Fat | 87% | 50% |
| Alcohol | ~ | ~ |
carbohydrates
Silken tofu and cream cheese contain similar amounts of carbs - silken tofu has 1.2g of total carbs per 100 grams and cream cheese has 5.5g of carbohydrates.
dietary fiber
Silken tofu has more dietary fiber than cream cheese - silken tofu has 0.2g of dietary fiber per 100 grams and cream cheese does not contain significant amounts.
sugar
Silken tofu and cream cheese contain similar amounts of sugar - silken tofu has 0.7g of sugar per 100 grams and cream cheese has 3.8g of sugar.
Protein
protein
Silken tofu and cream cheese contain similar amounts of protein - silken tofu has 7.2g of protein per 100 grams and cream cheese has 6.2g of protein.
Fat
saturated fat
Cream cheese is high in saturated fat and silken tofu has 97% less saturated fat than cream cheese - silken tofu has 0.53g of saturated fat per 100 grams and cream cheese has 20.2g of saturated fat.
trans fat
Silken tofu has less trans fat than cream cheese - cream cheese has 1.2g of trans fat per 100 grams and silken tofu does not contain significant amounts.
cholesterol
Silken tofu has less cholesterol than cream cheese - cream cheese has 101mg of cholesterol per 100 grams and silken tofu does not contain significant amounts.
Vitamins
Vitamin C
Silken tofu and cream cheese contain similar amounts of Vitamin C - silken tofu has 0.2mg of Vitamin C per 100 grams and cream cheese does not contain significant amounts.
Vitamin A
Cream cheese is an excellent source of Vitamin A and it has more Vitamin A than silken tofu - cream cheese has 308ug of Vitamin A per 100 grams and silken tofu does not contain significant amounts.
Vitamin E
Silken tofu and cream cheese contain similar amounts of Vitamin E - silken tofu has 0.01mg of Vitamin E per 100 grams and cream cheese has 0.86mg of Vitamin E.
Vitamin K
Silken tofu and cream cheese contain similar amounts of Vitamin K - silken tofu has 2ug of Vitamin K per 100 grams and cream cheese has 2.1ug of Vitamin K.
The B Vitamins
Cream cheese has more riboflavin, pantothenic acid and Vitamin B12, however, silken tofu contains more niacin and folate. Both cream cheese and silken tofu contain significant amounts of thiamin and Vitamin B6.
| Cream Cheese | Silken Tofu | |
|---|---|---|
| Thiamin | 0.023 MG | 0.047 MG |
| Riboflavin | 0.23 MG | 0.037 MG |
| Niacin | 0.091 MG | 0.535 MG |
| Pantothenic acid | 0.517 MG | 0.051 MG |
| Vitamin B6 | 0.056 MG | 0.052 MG |
| Folate | 9 UG | 44 UG |
| Vitamin B12 | 0.22 UG | ~ |
Minerals
calcium
Both silken tofu and cream cheese are high in calcium. Silken tofu has 14% more calcium than cream cheese - silken tofu has 111mg of calcium per 100 grams and cream cheese has 97mg of calcium.
iron
Silken tofu has 909% more iron than cream cheese - silken tofu has 1.1mg of iron per 100 grams and cream cheese has 0.11mg of iron.
potassium
Silken tofu and cream cheese contain similar amounts of potassium - silken tofu has 120mg of potassium per 100 grams and cream cheese has 132mg 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,
| Cream Cheese | Silken Tofu | |
|---|---|---|
| beta-carotene | 59 UG | 4 UG |
| alpha-carotene | 1 UG | ~ |
| lutein + zeaxanthin | 7 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cream cheese has more DPA than silken tofu per 100 grams. Both cream cheese and silken tofu contain significant amounts of alpha linoleic acid (ALA).
| Cream Cheese | Silken Tofu | |
|---|---|---|
| alpha linoleic acid | 0.131 G | 0.246 G |
| EPA | 0.01 G | ~ |
| DPA | 0.02 G | ~ |
| Total | 0.161 G | 0.246 G |
omega 6s
Comparing omega-6 fatty acids, both cream cheese and silken tofu contain significant amounts of linoleic acid.
| Cream Cheese | Silken Tofu | |
|---|---|---|
| other omega 6 | 0.036 G | ~ |
| linoleic acid | 1.212 G | 1.835 G |
| Total | 1.248 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: Cream Cheese (Cheese, cream) and Silken Tofu (Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)) .
Cream Cheese 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 cream cheese contain more calories in 100 grams?Cream cheese is high in calories and silken tofu has 80% less calories than cream cheese - silken tofu has 61 calories in 100g and cream cheese has 350 calories.
Is silken tofu or cream cheese better for protein?
Silken tofu and cream cheese contain similar amounts of protein - silken tofu has 7.2g of protein per 100 grams and cream cheese has 6.2g of protein.
Does silken tofu or cream cheese contain more calcium?
Both silken tofu and cream cheese are high in calcium. Silken tofu has 10% more calcium than cream cheese - silken tofu has 111mg of calcium in 100 grams and cream cheese has 97mg of calcium.