Silken Tofu vs. Turkey

Nutrition comparison of Silken Tofu and Cooked Turkey


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

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

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

  • Silken tofu has 75% less saturated fat than turkey.
  • Silken tofu has signficantly less cholesterol than turkey.
  • Silken tofu is an excellent source of calcium.
  • Turkey has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, silken tofu contains more folate.
  • Turkey is a great source of potassium.
  • Turkey is an excellent source of protein.
Detailed nutritional comparison of silken tofu and turkey 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 Turkey (Turkey, whole, meat and skin, cooked, roasted) . Have a correction or suggestions? Shoot us an email.


Image of Silken Tofu src
Image of Turkey src

Calories and Carbs

calories

Turkey is high in calories and silken tofu has 68% less calories than turkey - turkey has 189 calories per 100 grams and silken tofu has 61 calories.

For macronutrient ratios, silken tofu is lighter in protein, heavier in carbs and heavier in fat compared to turkey per calorie. Silken tofu has a macronutrient ratio of 43:7:50 and for turkey, 63:0:37 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Silken Tofu Turkey
Protein 43% 63%
Carbohydrates 7% ~
Fat 50% 37%
Alcohol ~ ~

carbohydrates

Both turkey and silken tofu are low in carbohydrates - turkey has 0.06g of total carbs per 100 grams and silken tofu has 1.2g of carbohydrates.

dietary fiber

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

sugar

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

Protein

protein

Turkey is an excellent source of protein and it has 298% more protein than silken tofu - turkey has 28.6g of protein per 100 grams and silken tofu has 7.2g of protein.

Fat

saturated fat

Silken tofu has 75% less saturated fat than turkey - turkey has 2.2g of saturated fat per 100 grams and silken tofu has 0.53g of saturated fat.

trans fat

Both turkey and silken tofu are low in trans fat - turkey has 0.1g of trans fat per 100 grams and silken tofu does not contain significant amounts.

cholesterol

Silken tofu has signficantly less cholesterol than turkey - turkey has 109mg of cholesterol per 100 grams and silken tofu does not contain significant amounts.

Vitamins

Vitamin C

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

Vitamin A

Turkey has more Vitamin A than silken tofu - turkey has 12ug of Vitamin A per 100 grams and silken tofu does not contain significant amounts.

Vitamin D

Turkey has more Vitamin D than silken tofu - turkey has 15iu of Vitamin D per 100 grams and silken tofu does not contain significant amounts.

Vitamin E

Turkey and silken tofu contain similar amounts of Vitamin E - turkey has 0.07mg of Vitamin E per 100 grams and silken tofu has 0.01mg of Vitamin E.

Vitamin K

Silken tofu and turkey contain similar amounts of Vitamin K - silken tofu has 2ug of Vitamin K per 100 grams and turkey does not contain significant amounts.

The B Vitamins

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

Silken Tofu Turkey
Thiamin 0.047 MG 0.045 MG
Riboflavin 0.037 MG 0.281 MG
Niacin 0.535 MG 9.573 MG
Pantothenic acid 0.051 MG 0.948 MG
Vitamin B6 0.052 MG 0.616 MG
Folate 44 UG 9 UG
Vitamin B12 ~ 1.02 UG

Minerals

calcium

Silken tofu is an excellent source of calcium and it has 693% more calcium than turkey - turkey has 14mg of calcium per 100 grams and silken tofu has 111mg of calcium.

iron

Turkey and silken tofu contain similar amounts of iron - turkey has 1.1mg of iron per 100 grams and silken tofu has 1.1mg of iron.

potassium

Turkey is a great source of potassium and it has 99% more potassium than silken tofu - turkey has 239mg of potassium per 100 grams and silken tofu has 120mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, silken tofu has more alpha linoleic acid (ALA) than turkey per 100 grams.

Silken Tofu Turkey
alpha linoleic acid 0.246 G 0.108 G
DHA ~ 0.005 G
EPA ~ 0.008 G
DPA ~ 0.008 G
Total 0.246 G 0.129 G

omega 6s

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

Silken Tofu Turkey
linoleic acid 1.835 G 1.873 G
other omega 6 ~ 0.01 G
Total 1.835 G 1.883 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Silken Tofu or Turkey .

Note: The specific food items compared are: Silken Tofu (Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)) and Turkey (Turkey, whole, meat and skin, cooked, roasted) .

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FAQ

Does turkey or silken tofu contain more calories in 100 grams?
Turkey is high in calories and silken tofu has 70% less calories than turkey - turkey has 189 calories in 100g and silken tofu has 61 calories.

Is turkey or silken tofu better for protein?
Turkey is a fantastic source of protein and it has 300% more protein than silken tofu - turkey has 28.6g of protein per 100 grams and silken tofu has 7.2g of protein.

Does turkey or silken tofu contain more calcium?
Silken tofu is a rich source of calcium and it has 690% more calcium than turkey - turkey has 14mg of calcium in 100 grams and silken tofu has 111mg of calcium.