Mozzarella Cheese vs. Silken Tofu
Nutrition comparison of Mozzarella 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
mozzarella cheese
versus
silken tofu
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mozzarella cheese and silken tofu:
- Both mozzarella cheese and silken tofu are high in calcium.
- Mozzarella cheese is an excellent source of Vitamin A and protein.
- Silken tofu has more thiamin, niacin and folate, however, mozzarella cheese contains more riboflavin and Vitamin B12.
USDA sources for nutritional information: Mozzarella Cheese (Cheese, mozzarella, whole milk, low moisture) 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
Mozzarella cheese is high in calories and silken tofu has 81% less calories than mozzarella cheese - mozzarella cheese has 318 calories per 100 grams and silken tofu has 61 calories.
For macronutrient ratios, mozzarella cheese is lighter in protein, lighter in carbs and heavier in fat compared to silken tofu per calorie. Mozzarella cheese has a macronutrient ratio of 28:3:70 and for silken tofu, 42:7:51 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mozzarella Cheese | Silken Tofu | |
|---|---|---|
| Protein | 28% | 42% |
| Carbohydrates | 3% | 7% |
| Fat | 70% | 51% |
| Alcohol | ~ | ~ |
carbohydrates
Both mozzarella cheese and silken tofu are low in carbohydrates - mozzarella cheese has 2.5g of total carbs per 100 grams and silken tofu has 1.2g of carbohydrates.
dietary fiber
Silken tofu has more dietary fiber than mozzarella cheese - silken tofu has 0.2g of dietary fiber per 100 grams and mozzarella cheese does not contain significant amounts.
sugar
Mozzarella cheese and silken tofu contain similar amounts of sugar - mozzarella cheese has 1g of sugar per 100 grams and silken tofu has 0.7g of sugar.
Protein
protein
Mozzarella cheese is an excellent source of protein and it has 201% more protein than silken tofu - mozzarella cheese has 21.6g of protein per 100 grams and silken tofu has 7.2g of protein.
Fat
saturated fat
Mozzarella cheese is high in saturated fat and silken tofu has 97% less saturated fat than mozzarella cheese - mozzarella cheese has 15.6g of saturated fat per 100 grams and silken tofu has 0.53g of saturated fat.
cholesterol
Silken tofu has less cholesterol than mozzarella cheese - mozzarella cheese has 89mg of cholesterol per 100 grams and silken tofu does not contain significant amounts.
Vitamins
Vitamin C
Silken tofu and mozzarella cheese contain similar amounts of Vitamin C - silken tofu has 0.2mg of Vitamin C per 100 grams and mozzarella cheese does not contain significant amounts.
Vitamin A
Mozzarella cheese is an excellent source of Vitamin A and it has more Vitamin A than silken tofu - mozzarella cheese has 197ug of Vitamin A per 100 grams and silken tofu does not contain significant amounts.
Vitamin D
Mozzarella cheese has more Vitamin D than silken tofu - mozzarella cheese has 18iu of Vitamin D per 100 grams and silken tofu does not contain significant amounts.
Vitamin E
Mozzarella cheese and silken tofu contain similar amounts of Vitamin E - mozzarella cheese has 0.21mg of Vitamin E per 100 grams and silken tofu has 0.01mg of Vitamin E.
Vitamin K
Mozzarella cheese and silken tofu contain similar amounts of Vitamin K - mozzarella cheese has 2.5ug of Vitamin K per 100 grams and silken tofu has 2ug of Vitamin K.
The B Vitamins
Silken tofu has more thiamin, niacin and folate, however, mozzarella cheese contains more riboflavin and Vitamin B12. Both mozzarella cheese and silken tofu contain significant amounts of pantothenic acid and Vitamin B6.
| Mozzarella Cheese | Silken Tofu | |
|---|---|---|
| Thiamin | 0.016 MG | 0.047 MG |
| Riboflavin | 0.27 MG | 0.037 MG |
| Niacin | 0.094 MG | 0.535 MG |
| Pantothenic acid | 0.071 MG | 0.051 MG |
| Vitamin B6 | 0.062 MG | 0.052 MG |
| Folate | 8 UG | 44 UG |
| Vitamin B12 | 0.73 UG | ~ |
Minerals
calcium
Both mozzarella cheese and silken tofu are high in calcium. Mozzarella cheese has 418% more calcium than silken tofu - mozzarella cheese has 575mg of calcium per 100 grams and silken tofu has 111mg of calcium.
iron
Silken tofu has 455% more iron than mozzarella cheese - mozzarella cheese has 0.2mg of iron per 100 grams and silken tofu has 1.1mg of iron.
potassium
Silken tofu has 60% more potassium than mozzarella cheese - mozzarella cheese has 75mg of potassium per 100 grams and silken tofu has 120mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both mozzarella cheese and silken tofu contain significant amounts of alpha linoleic acid (ALA).
| Mozzarella Cheese | Silken Tofu | |
|---|---|---|
| alpha linoleic acid | 0.212 G | 0.246 G |
| Total | 0.212 G | 0.246 G |
omega 6s
Comparing omega-6 fatty acids, silken tofu has more linoleic acid than mozzarella cheese per 100 grams.
| Mozzarella Cheese | Silken Tofu | |
|---|---|---|
| linoleic acid | 0.566 G | 1.835 G |
| Total | 0.566 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: Mozzarella Cheese (Cheese, mozzarella, whole milk, low moisture) and Silken Tofu (Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)) .
Mozzarella Cheese g
()
|
Daily Values (%) |
Silken Tofu g
()
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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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 mozzarella cheese or silken tofu contain more calories in 100 grams?Mozzarella cheese is high in calories and silken tofu has 80% less calories than mozzarella cheese - mozzarella cheese has 318 calories in 100g and silken tofu has 61 calories.
Is mozzarella cheese or silken tofu better for protein?
Mozzarella cheese is a fantastic source of protein and it has 200% more protein than silken tofu - mozzarella cheese has 21.6g of protein per 100 grams and silken tofu has 7.2g of protein.
Does mozzarella cheese or silken tofu contain more calcium?
Both mozzarella cheese and silken tofu are high in calcium. Mozzarella cheese has 420% more calcium than silken tofu - mozzarella cheese has 575mg of calcium in 100 grams and silken tofu has 111mg of calcium.