Silken Tofu vs. Soy Sauce

Nutrition comparison of Silken Tofu and Soy Sauce


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

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

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

  • Silken tofu is an excellent source of calcium.
  • Soy sauce has more riboflavin, niacin, pantothenic acid and Vitamin B6, however, silken tofu contains more folate.
  • Soy sauce is an excellent source of potassium.
Detailed nutritional comparison of silken tofu and soy sauce 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 Soy Sauce (Soy sauce made from soy and wheat (shoyu)) . Have a correction or suggestions? Shoot us an email.


Image of Silken Tofu src
Image of Soy Sauce src

Calories and Carbs

calories

Silken tofu and soy sauce contain similar amounts of calories - silken tofu has 61 calories per 100 grams and soy sauce has 53 calories.

Silken Tofu Soy Sauce
Protein 43% 56%
Carbohydrates 7% 34%
Fat 50% 9%
Alcohol ~ ~

carbohydrates

Both silken tofu and soy sauce are low in carbohydrates - silken tofu has 1.2g of total carbs per 100 grams and soy sauce has 4.9g of carbohydrates.

dietary fiber

Soy sauce has 300% more dietary fiber than silken tofu - silken tofu has 0.2g of dietary fiber per 100 grams and soy sauce has 0.8g of dietary fiber.

sugar

Silken tofu and soy sauce contain similar amounts of sugar - silken tofu has 0.7g of sugar per 100 grams and soy sauce has 0.4g of sugar.

Protein

protein

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

Fat

saturated fat

Both silken tofu and soy sauce are low in saturated fat - silken tofu has 0.53g of saturated fat per 100 grams and soy sauce has 0.07g of saturated fat.

Vitamins

Vitamin C

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

Vitamin A

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

Vitamin E

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

Vitamin K

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

The B Vitamins

Soy sauce has more riboflavin, niacin, pantothenic acid and Vitamin B6, however, silken tofu contains more folate. Both silken tofu and soy sauce contain significant amounts of thiamin.

Silken Tofu Soy Sauce
Thiamin 0.047 MG 0.033 MG
Riboflavin 0.037 MG 0.165 MG
Niacin 0.535 MG 2.196 MG
Pantothenic acid 0.051 MG 0.297 MG
Vitamin B6 0.052 MG 0.148 MG
Folate 44 UG 14 UG

Minerals

calcium

Silken tofu is an excellent source of calcium and it has 236% more calcium than soy sauce - silken tofu has 111mg of calcium per 100 grams and soy sauce has 33mg of calcium.

iron

Silken tofu and soy sauce contain similar amounts of iron - silken tofu has 1.1mg of iron per 100 grams and soy sauce has 1.5mg of iron.

potassium

Soy sauce is an excellent source of potassium and it has 263% more potassium than silken tofu - silken tofu has 120mg of potassium per 100 grams and soy sauce has 435mg of potassium.

Omega-3 and Omega-6

omega 3s

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

Silken Tofu Soy Sauce
alpha linoleic acid 0.246 G 0.029 G
Total 0.246 G 0.029 G

omega 6s

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

Silken Tofu Soy Sauce
linoleic acid 1.835 G 0.234 G
Total 1.835 G 0.234 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 Soy Sauce .

Note: The specific food items compared are: Silken Tofu (Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)) and Soy Sauce (Soy sauce made from soy and wheat (shoyu)) .

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G Water G
G Starch G
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FAQ

Does silken tofu or soy sauce contain more calories in 100 grams?
Silken tofu and soy sauce contain similar amounts of calories - silken tofu has 61 calories in 100g and soy sauce has 53 calories.

Is silken tofu or soy sauce better for protein?
Silken tofu and soy sauce contain similar amounts of protein - silken tofu has 7.2g of protein per 100 grams and soy sauce has 8.1g of protein.

Does silken tofu or soy sauce have more carbohydrates?
By weight, both silken tofu and soy sauce are low in carbohydrates - silken tofu has 1.2g of carbs for 100g and soy sauce has 4.9g of carbohydrates.

Does silken tofu or soy sauce contain more calcium?
Silken tofu is a rich source of calcium and it has 240% more calcium than soy sauce - silken tofu has 111mg of calcium in 100 grams and soy sauce has 33mg of calcium.

Does silken tofu or soy sauce contain more potassium?
Soy sauce is a rich source of potassium and it has 260% more potassium than silken tofu - silken tofu has 120mg of potassium in 100 grams and soy sauce has 435mg of potassium.