Peanuts vs. Silken Tofu
Nutrition comparison of Peanuts and Silken Tofu
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
peanuts
versus
silken tofu
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in peanuts and silken tofu:
- Both silken tofu and peanuts are high in calcium.
- Peanut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Peanut has signficantly more Vitamin E than silken tofu.
- Peanut is an excellent source of dietary fiber, potassium and protein.
- Silken tofu has 17 times less carbohydrates than peanut.
- Silken tofu has 6 times less sugar than peanut.
USDA sources for nutritional information: Peanuts (Peanuts, all types, dry-roasted, without salt) 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
Peanut is high in calories and silken tofu has 90% less calories than peanut - silken tofu has 61 calories per 100 grams and peanut has 587 calories.
For macronutrient ratios, peanuts is much lighter in protein, heavier in carbs and much heavier in fat compared to silken tofu per calorie. Peanuts has a macronutrient ratio of 16:14:71 and for silken tofu, 43:7:50 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Peanuts | Silken Tofu | |
|---|---|---|
| Protein | 16% | 43% |
| Carbohydrates | 14% | 7% |
| Fat | 71% | 50% |
| Alcohol | ~ | ~ |
carbohydrates
Silken tofu has 17 times less carbohydrates than peanut - silken tofu has 1.2g of total carbs per 100 grams and peanut has 21.3g of carbohydrates.
dietary fiber
Peanut is an excellent source of dietary fiber and it has 41 times more dietary fiber than silken tofu - silken tofu has 0.2g of dietary fiber per 100 grams and peanut has 8.4g of dietary fiber.
sugar
Silken tofu has 6 times less sugar than peanut - silken tofu has 0.7g of sugar per 100 grams and peanut has 4.9g of sugar.
Protein
protein
Peanut is an excellent source of protein and it has 240% more protein than silken tofu - silken tofu has 7.2g of protein per 100 grams and peanut has 24.4g of protein.
Fat
saturated fat
Peanut is high in saturated fat and silken tofu has 93% less saturated fat than peanut - silken tofu has 0.53g of saturated fat per 100 grams and peanut has 7.7g of saturated fat.
trans fat
Both peanuts and silken tofu are low in trans fat - peanut has 0.03g of trans fat per 100 grams and silken tofu does not contain significant amounts.
Vitamins
Vitamin C
Silken tofu and peanuts contain similar amounts of Vitamin C - silken tofu has 0.2mg of Vitamin C per 100 grams and peanut does not contain significant amounts.
Vitamin A
Silken tofu and peanuts contain similar amounts of Vitamin A - silken tofu has 2.1ug of Vitamin A per 100 grams and peanut does not contain significant amounts.
Vitamin E
Peanut has signficantly more Vitamin E than silken tofu - silken tofu has 0.01mg of Vitamin E per 100 grams and peanut has 4.9mg of Vitamin E.
Vitamin K
Silken tofu and peanuts contain similar amounts of Vitamin K - silken tofu has 2ug of Vitamin K per 100 grams and peanut does not contain significant amounts.
The B Vitamins
Peanut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Peanuts | Silken Tofu | |
|---|---|---|
| Thiamin | 0.152 MG | 0.047 MG |
| Riboflavin | 0.197 MG | 0.037 MG |
| Niacin | 14.355 MG | 0.535 MG |
| Pantothenic acid | 1.011 MG | 0.051 MG |
| Vitamin B6 | 0.466 MG | 0.052 MG |
| Folate | 97 UG | 44 UG |
Minerals
calcium
Both silken tofu and peanuts are high in calcium. Silken tofu has 91% more calcium than peanut - silken tofu has 111mg of calcium per 100 grams and peanut has 58mg of calcium.
iron
Peanut has 42% more iron than silken tofu - silken tofu has 1.1mg of iron per 100 grams and peanut has 1.6mg of iron.
potassium
Peanut is an excellent source of potassium and it has 428% more potassium than silken tofu - silken tofu has 120mg of potassium per 100 grams and peanut has 634mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, silken tofu has more alpha linoleic acid (ALA) than peanut per 100 grams.
| Peanuts | Silken Tofu | |
|---|---|---|
| alpha linoleic acid | 0.026 G | 0.246 G |
| Total | 0.026 G | 0.246 G |
omega 6s
Comparing omega-6 fatty acids, peanut has more linoleic acid than silken tofu per 100 grams.
| Peanuts | Silken Tofu | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 9.715 G | 1.835 G |
| Total | 9.719 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: Peanuts (Peanuts, all types, dry-roasted, without salt) and Silken Tofu (Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)) .
Peanuts 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 % |
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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 peanuts contain more calories in 100 grams?Peanut is high in calories and silken tofu has 90% less calories than peanut - silken tofu has 61 calories in 100g and peanut has 587 calories.
Is silken tofu or peanuts better for protein?
Peanut is a fantastic source of protein and it has 240% more protein than silken tofu - silken tofu has 7.2g of protein per 100 grams and peanut has 24.4g of protein.
Does silken tofu or peanuts contain more calcium?
Both silken tofu and peanuts are high in calcium. Silken tofu has 90% more calcium than peanut - silken tofu has 111mg of calcium in 100 grams and peanut has 58mg of calcium.
Does silken tofu or peanuts contain more potassium?
Peanut is a rich source of potassium and it has 430% more potassium than silken tofu - silken tofu has 120mg of potassium in 100 grams and peanut has 634mg of potassium.