Silken Tofu vs. Whey Protein Powder

Nutrition comparison of Silken Tofu and Whey Protein Powder


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

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

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

  • Both silken tofu and whey protein powder are high in calcium.
  • Whey protein powder has more thiamin, riboflavin, Vitamin B6 and Vitamin B12, however, silken tofu contains more pantothenic acid.
  • Whey protein powder is an excellent source of dietary fiber, potassium and protein.
Detailed nutritional comparison of silken tofu and whey protein powder 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 Whey Protein Powder (Protein powder, whey based, NFS) . Have a correction or suggestions? Shoot us an email.


Calories and Carbs

calories

Whey protein powder is high in calories and silken tofu has 83% less calories than whey protein powder - silken tofu has 61 calories per 100 grams and whey protein powder has 352 calories.

For macronutrient ratios, silken tofu is much lighter in protein, much heavier in fat and similar to whey protein powder for carbs. Silken tofu has a macronutrient ratio of 43:7:50 and for whey protein powder, 89:7:4 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Silken Tofu Whey Protein Powder
Protein 43% 89%
Carbohydrates 7% 7%
Fat 50% 4%
Alcohol ~ ~

carbohydrates

Silken tofu and whey protein powder contain similar amounts of carbs - silken tofu has 1.2g of total carbs per 100 grams and whey protein powder has 6.3g of carbohydrates.

dietary fiber

Whey protein powder is an excellent source of dietary fiber and it has 14 times more dietary fiber than silken tofu - silken tofu has 0.2g of dietary fiber per 100 grams and whey protein powder has 3.1g of dietary fiber.

sugar

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

Protein

protein

Whey protein powder is an excellent source of protein and it has 990% more protein than silken tofu - silken tofu has 7.2g of protein per 100 grams and whey protein powder has 78.1g of protein.

Fat

saturated fat

Both silken tofu and whey protein powder are low in saturated fat - silken tofu has 0.53g of saturated fat per 100 grams and whey protein powder has 0.78g of saturated fat.

cholesterol

Silken tofu has less cholesterol than whey protein powder - whey protein powder has 16mg of cholesterol per 100 grams and silken tofu does not contain significant amounts.

Vitamins

Vitamin C

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

Vitamin A

Silken tofu and whey protein powder contain similar amounts of Vitamin A - silken tofu has 2.1ug of Vitamin A per 100 grams and whey protein powder does not contain significant amounts.

Vitamin E

Silken tofu and whey protein powder contain similar amounts of Vitamin E - silken tofu has 0.01mg of Vitamin E per 100 grams and whey protein powder does not contain significant amounts.

Vitamin K

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

The B Vitamins

Whey protein powder has more thiamin, riboflavin, Vitamin B6 and Vitamin B12, however, silken tofu contains more pantothenic acid. Both silken tofu and whey protein powder contain significant amounts of niacin and folate.

Silken Tofu Whey Protein Powder
Thiamin 0.047 MG 0.609 MG
Riboflavin 0.037 MG 2.017 MG
Niacin 0.535 MG 1.136 MG
Pantothenic acid 0.051 MG ~
Vitamin B6 0.052 MG 0.607 MG
Folate 44 UG 33 UG
Vitamin B12 ~ 2.45 UG

Minerals

calcium

Both silken tofu and whey protein powder are high in calcium. Whey protein powder has 323% more calcium than silken tofu - silken tofu has 111mg of calcium per 100 grams and whey protein powder has 469mg of calcium.

iron

Silken tofu and whey protein powder contain similar amounts of iron - silken tofu has 1.1mg of iron per 100 grams and whey protein powder has 1.1mg of iron.

potassium

Whey protein powder is an excellent source of potassium and it has 317% more potassium than silken tofu - silken tofu has 120mg of potassium per 100 grams and whey protein powder has 500mg of potassium.

Omega-3 and Omega-6

omega 3s

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

Silken Tofu Whey Protein Powder
alpha linoleic acid 0.246 G 0.034 G
Total 0.246 G 0.034 G

omega 6s

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

Silken Tofu Whey Protein Powder
linoleic acid 1.835 G 0.264 G
Total 1.835 G 0.264 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 Whey Protein Powder (Protein powder, whey based, NFS) .

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FAQ

Does silken tofu or whey protein powder contain more calories in 100 grams?
Whey protein powder is high in calories and silken tofu has 80% less calories than whey protein powder - silken tofu has 61 calories in 100g and whey protein powder has 352 calories.

Is silken tofu or whey protein powder better for protein?
Whey protein powder is a fantastic source of protein and it has 990% more protein than silken tofu - silken tofu has 7.2g of protein per 100 grams and whey protein powder has 78.1g of protein.

Does silken tofu or whey protein powder contain more calcium?
Both silken tofu and whey protein powder are high in calcium. Whey protein powder has 320% more calcium than silken tofu - silken tofu has 111mg of calcium in 100 grams and whey protein powder has 469mg of calcium.

Does silken tofu or whey protein powder contain more potassium?
Whey protein powder is a rich source of potassium and it has 320% more potassium than silken tofu - silken tofu has 120mg of potassium in 100 grams and whey protein powder has 500mg of potassium.