Silken Tofu vs. Tofu

Nutrition comparison of Silken Tofu and Tofu


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

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

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

  • Both silken tofu and tofu are high in calcium.
  • Silken tofu has more niacin and folate.
  • Tofu is an excellent source of iron.
Detailed nutritional comparison of silken tofu and 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: Silken Tofu (Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)) and Tofu (Tofu, raw, regular, prepared with calcium sulfate) . Have a correction or suggestions? Shoot us an email.


Image of Silken Tofu src
Image of Tofu src

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


Calories and Carbs

calories

Silken tofu and tofu contain similar amounts of calories - silken tofu has 61 calories per 100 grams and tofu has 76 calories.

For macronutrient ratios, silken tofu is heavier in protein and similar to tofu for carbs and fat. Silken tofu has a macronutrient ratio of 43:7:50 and for tofu, 39:9:52 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Silken Tofu Tofu
Protein 43% 39%
Carbohydrates 7% 9%
Fat 50% 52%
Alcohol ~ ~

carbohydrates

Both silken tofu and tofu are low in carbohydrates - silken tofu has 1.2g of total carbs per 100 grams and tofu has 1.9g of carbohydrates.

The carbs in silken tofu are made of 78% sugar and 22% dietary fiber, whereas the carbs in tofu comprise of 67% sugar and 33% dietary fiber.

dietary fiber

Silken tofu and tofu contain similar amounts of dietary fiber - silken tofu has 0.2g of dietary fiber per 100 grams and tofu has 0.3g of dietary fiber.

sugar

Silken tofu and tofu contain similar amounts of sugar - silken tofu has 0.7g of sugar per 100 grams and tofu has 0.62g of sugar.



Protein

protein

Silken tofu and tofu contain similar amounts of protein - silken tofu has 7.2g of protein per 100 grams and tofu has 8.1g of protein.

Fat

saturated fat

Both silken tofu and tofu are low in saturated fat - silken tofu has 0.53g of saturated fat per 100 grams and tofu has 0.69g of saturated fat.

Vitamins

Vitamin C

Silken tofu and tofu contain similar amounts of Vitamin C - silken tofu has 0.2mg of Vitamin C per 100 grams and tofu has 0.1mg of Vitamin C.

Vitamin A

Tofu has more Vitamin A than silken tofu - tofu has 25.5ug of Vitamin A per 100 grams and silken tofu does not contain significant amounts.

Vitamin E

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

Vitamin K

Silken tofu and tofu contain similar amounts of Vitamin K - silken tofu has 2ug of Vitamin K per 100 grams and tofu has 2.4ug of Vitamin K.

The B Vitamins

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

Silken Tofu Tofu
Thiamin 0.047 MG 0.081 MG
Riboflavin 0.037 MG 0.052 MG
Niacin 0.535 MG 0.195 MG
Pantothenic acid 0.051 MG 0.068 MG
Vitamin B6 0.052 MG 0.047 MG
Folate 44 UG 15 UG

Minerals

calcium

Both silken tofu and tofu are high in calcium. Tofu has 215% more calcium than silken tofu - silken tofu has 111mg of calcium per 100 grams and tofu has 350mg of calcium.

iron

Tofu is an excellent source of iron and it has 383% more iron than silken tofu - silken tofu has 1.1mg of iron per 100 grams and tofu has 5.4mg of iron.

potassium

Silken tofu and tofu contain similar amounts of potassium - silken tofu has 120mg of potassium per 100 grams and tofu has 121mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both silken tofu and tofu contain significant amounts of alpha linoleic acid (ALA).

Silken Tofu Tofu
alpha linoleic acid 0.246 G 0.319 G
Total 0.246 G 0.319 G

omega 6s

Comparing omega-6 fatty acids, both silken tofu and tofu contain significant amounts of linoleic acid.

Silken Tofu Tofu
linoleic acid 1.835 G 2.38 G
Total 1.835 G 2.38 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: Silken Tofu (Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)) and Tofu (Tofu, raw, regular, prepared with calcium sulfate) .

Silken Tofu g

()
Daily Values (%)

Tofu g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G


Compare Food