Shrimp vs. Silken Tofu

Nutrition comparison of Shrimp and Silken Tofu


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of shrimp versus silken tofu (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in shrimp and silken tofu:

  • Both silken tofu and shrimp are high in calcium.
  • Shrimp is an excellent source of protein.
  • Silken tofu has more riboflavin and folate, however, shrimp contains more niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
  • Silken tofu has signficantly less cholesterol than shrimp.
Detailed nutritional comparison of shrimp and silken tofu is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Shrimp (Crustaceans, shrimp, mixed species, raw (may contain additives to retain moisture)) and Silken Tofu (Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)) . Have a correction or suggestions? Shoot us an email.


Image of Shrimp src
Image of Silken Tofu src

Here's an infographic summarizing the nutritional differences between shrimp and silken tofu. marks particularly rich nutrients.


Calories and Carbs

calories

Silken tofu and shrimp contain similar amounts of calories - silken tofu has 61 calories per 100 grams and shrimp has 71 calories.

For macronutrient ratios, shrimp is much heavier in protein, much lighter in fat and similar to silken tofu for carbs. Shrimp has a macronutrient ratio of 71:9:20 and for silken tofu, 43:7:50 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Shrimp Silken Tofu
Protein 71% 43%
Carbohydrates 9% 7%
Fat 20% 50%
Alcohol ~ ~

carbohydrates

Both silken tofu and shrimp are low in carbohydrates - silken tofu has 1.2g of total carbs per 100 grams and shrimp has 0.91g of carbohydrates.

dietary fiber

Silken tofu has more dietary fiber than shrimp - silken tofu has 0.2g of dietary fiber per 100 grams and shrimp does not contain significant amounts.

sugar

Silken tofu and shrimp contain similar amounts of sugar - silken tofu has 0.7g of sugar per 100 grams and shrimp does not contain significant amounts.

Protein

protein

Shrimp is an excellent source of protein and it has 90% more protein than silken tofu - silken tofu has 7.2g of protein per 100 grams and shrimp has 13.6g of protein.

Fat

saturated fat

Both silken tofu and shrimp are low in saturated fat - silken tofu has 0.53g of saturated fat per 100 grams and shrimp has 0.26g of saturated fat.

trans fat

Both shrimp and silken tofu are low in trans fat - shrimp has 0.02g of trans fat per 100 grams and silken tofu does not contain significant amounts.

cholesterol

Silken tofu has signficantly less cholesterol than shrimp - shrimp has 126mg of cholesterol per 100 grams and silken tofu does not contain significant amounts.

Vitamins

Vitamin C

Silken tofu and shrimp contain similar amounts of Vitamin C - silken tofu has 0.2mg of Vitamin C per 100 grams and shrimp does not contain significant amounts.

Vitamin A

Shrimp has more Vitamin A than silken tofu - shrimp has 54ug of Vitamin A per 100 grams and silken tofu does not contain significant amounts.

Vitamin D

Shrimp and silken tofu contain similar amounts of Vitamin D - shrimp has 2iu of Vitamin D per 100 grams and silken tofu does not contain significant amounts.

Vitamin E

Silken tofu and shrimp contain similar amounts of Vitamin E - silken tofu has 0.01mg of Vitamin E per 100 grams and shrimp has 1.3mg of Vitamin E.

Vitamin K

Silken tofu and shrimp contain similar amounts of Vitamin K - silken tofu has 2ug of Vitamin K per 100 grams and shrimp has 0.3ug of Vitamin K.

The B Vitamins

Silken tofu has more riboflavin and folate, however, shrimp contains more niacin, pantothenic acid, Vitamin B6 and Vitamin B12. Both shrimp and silken tofu contain significant amounts of thiamin.

Shrimp Silken Tofu
Thiamin 0.02 MG 0.047 MG
Riboflavin 0.015 MG 0.037 MG
Niacin 1.778 MG 0.535 MG
Pantothenic acid 0.31 MG 0.051 MG
Vitamin B6 0.161 MG 0.052 MG
Folate 19 UG 44 UG
Vitamin B12 1.11 UG ~

Minerals

calcium

Both silken tofu and shrimp are high in calcium. Silken tofu has 106% more calcium than shrimp - silken tofu has 111mg of calcium per 100 grams and shrimp has 54mg of calcium.

iron

Silken tofu has 429% more iron than shrimp - silken tofu has 1.1mg of iron per 100 grams and shrimp has 0.21mg of iron.

potassium

Silken tofu and shrimp contain similar amounts of potassium - silken tofu has 120mg of potassium per 100 grams and shrimp has 113mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, silken tofu has more alpha linoleic acid (ALA) than shrimp per 100 grams, however, shrimp contains more dha and epa than silken tofu per 100 grams.

Shrimp Silken Tofu
alpha linoleic acid 0.006 G 0.246 G
DHA 0.07 G ~
EPA 0.068 G ~
DPA 0.006 G ~
Total 0.15 G 0.246 G

omega 6s

Comparing omega-6 fatty acids, silken tofu has more linoleic acid than shrimp per 100 grams.

Shrimp Silken Tofu
other omega 6 0.006 G ~
linoleic acid 0.095 G 1.835 G
Total 0.101 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: Shrimp (Crustaceans, shrimp, mixed species, raw (may contain additives to retain moisture)) and Silken Tofu (Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)) .

Shrimp g

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FAQ

Does silken tofu or shrimp contain more calories in 100 grams?
Silken tofu and shrimp contain similar amounts of calories - silken tofu has 61 calories in 100g and shrimp has 71 calories.

Is silken tofu or shrimp better for protein?
Shrimp is a fantastic source of protein and it has 90% more protein than silken tofu - silken tofu has 7.2g of protein per 100 grams and shrimp has 13.6g of protein.

Does silken tofu or shrimp contain more calcium?
Both silken tofu and shrimp are high in calcium. Silken tofu has 110% more calcium than shrimp - silken tofu has 111mg of calcium in 100 grams and shrimp has 54mg of calcium.