Silken Tofu vs. Yellow Mustard

Nutrition comparison of Silken Tofu and Yellow Mustard


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

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

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

  • Both yellow mustard and silken tofu are high in calcium.
  • Yellow mustard has more thiamin and pantothenic acid, however, silken tofu contains more folate.
  • Yellow mustard is an excellent source of dietary fiber.
Detailed nutritional comparison of silken tofu and yellow mustard 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 Yellow Mustard (Mustard, prepared, yellow) . Have a correction or suggestions? Shoot us an email.


Image of Silken Tofu src
Image of Yellow Mustard src

Calories and Carbs

calories

Yellow mustard and silken tofu contain similar amounts of calories - yellow mustard has 60 calories per 100 grams and silken tofu has 61 calories.

For macronutrient ratios, silken tofu is much heavier in protein, much lighter in carbs and heavier in fat compared to yellow mustard per calorie. Silken tofu has a macronutrient ratio of 43:7:50 and for yellow mustard, 22:34:44 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Silken Tofu Yellow Mustard
Protein 43% 22%
Carbohydrates 7% 34%
Fat 50% 44%
Alcohol ~ ~

carbohydrates

Yellow mustard and silken tofu contain similar amounts of carbs - yellow mustard has 5.8g of total carbs per 100 grams and silken tofu has 1.2g of carbohydrates.

The carbs in yellow mustard are made of 72% dietary fiber, 17% sugar and 12% starch, whereas the carbs in silken tofu comprise of 78% sugar and 22% dietary fiber.

dietary fiber

Yellow mustard is an excellent source of dietary fiber and it has 19 times more dietary fiber than silken tofu - yellow mustard has 4g of dietary fiber per 100 grams and silken tofu has 0.2g of dietary fiber.

sugar

Yellow mustard and silken tofu contain similar amounts of sugar - yellow mustard has 0.92g of sugar per 100 grams and silken tofu has 0.7g of sugar.

Protein

protein

Silken tofu has 92% more protein than yellow mustard - yellow mustard has 3.7g of protein per 100 grams and silken tofu has 7.2g of protein.

Fat

saturated fat

Both yellow mustard and silken tofu are low in saturated fat - yellow mustard has 0.21g of saturated fat per 100 grams and silken tofu has 0.53g of saturated fat.

trans fat

Both yellow mustard and silken tofu are low in trans fat - yellow mustard has 0.01g of trans fat per 100 grams and silken tofu does not contain significant amounts.

Vitamins

Vitamin C

Yellow mustard and silken tofu contain similar amounts of Vitamin C - yellow mustard has 0.3mg of Vitamin C per 100 grams and silken tofu has 0.2mg of Vitamin C.

Vitamin A

Yellow mustard and silken tofu contain similar amounts of Vitamin A - yellow mustard has 5ug of Vitamin A per 100 grams and silken tofu does not contain significant amounts.

Vitamin E

Yellow mustard and silken tofu contain similar amounts of Vitamin E - yellow mustard has 0.36mg of Vitamin E per 100 grams and silken tofu has 0.01mg of Vitamin E.

Vitamin K

Yellow mustard and silken tofu contain similar amounts of Vitamin K - yellow mustard has 1.4ug of Vitamin K per 100 grams and silken tofu has 2ug of Vitamin K.

The B Vitamins

Yellow mustard has more thiamin and pantothenic acid, however, silken tofu contains more folate. Both silken tofu and yellow mustard contain significant amounts of riboflavin, niacin and Vitamin B6.

Silken Tofu Yellow Mustard
Thiamin 0.047 MG 0.177 MG
Riboflavin 0.037 MG 0.07 MG
Niacin 0.535 MG 0.565 MG
Pantothenic acid 0.051 MG 0.254 MG
Vitamin B6 0.052 MG 0.07 MG
Folate 44 UG 7 UG

Minerals

calcium

Both yellow mustard and silken tofu are high in calcium. Silken tofu has 76% more calcium than yellow mustard - yellow mustard has 63mg of calcium per 100 grams and silken tofu has 111mg of calcium.

iron

Yellow mustard has 45% more iron than silken tofu - yellow mustard has 1.6mg of iron per 100 grams and silken tofu has 1.1mg of iron.

potassium

Yellow mustard and silken tofu contain similar amounts of potassium - yellow mustard has 152mg of potassium per 100 grams and silken tofu has 120mg of potassium.

Antioxidants and Phytonutrients

carotenoids

Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]

For specific types of carotenoids,

Silken Tofu Yellow Mustard
beta-carotene 4 UG 51 UG
alpha-carotene ~ 1 UG
lutein + zeaxanthin ~ 113 UG

Omega-3 and Omega-6

omega 3s

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

Silken Tofu Yellow Mustard
alpha linoleic acid 0.246 G 0.374 G
Total 0.246 G 0.374 G

omega 6s

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

Silken Tofu Yellow Mustard
linoleic acid 1.835 G 0.363 G
other omega 6 ~ 0.01 G
Total 1.835 G 0.373 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 Yellow Mustard (Mustard, prepared, yellow) .

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FAQ

Does yellow mustard or silken tofu contain more calories in 100 grams?
Yellow mustard and silken tofu contain similar amounts of calories - yellow mustard has 60 calories in 100g and silken tofu has 61 calories.

Is yellow mustard or silken tofu better for protein?
Silken tofu has 90% more protein than yellow mustard - yellow mustard has 3.7g of protein per 100 grams and silken tofu has 7.2g of protein.

Does yellow mustard or silken tofu have more carbohydrates?
By weight, yellow mustard and silken tofu contain similar amounts of carbs - yellow mustard has 5.8g of carbs for 100g and silken tofu has 1.2g of carbohydrates. the carbs in yellow mustard are made of 70% dietary fiber, 20% sugar and 10% starch, whereas the carbs in silken tofu comprise of 80% sugar and 20% dietary fiber.

Does yellow mustard or silken tofu contain more calcium?
Both yellow mustard and silken tofu are high in calcium. Silken tofu has 80% more calcium than yellow mustard - yellow mustard has 63mg of calcium in 100 grams and silken tofu has 111mg of calcium.