How many calories are in one cup of silken tofu?

Silken tofu has 151 calories per cup or 61 calories for every 100 grams. Most of its calories are from fat and protein.

How much protein is in one cup of silken tofu?

An excellent source of protein, a single cup of Silken Tofu contains 36% of recommended daily values or 17.8 grams of protein. However, the protein in silken tofu is not complete, meaning it does not contain all 9 essential amino acids.

What vitamins and minerals are in silken tofu?

Silken tofu is an excellent source of many nutrients, including protein, calcium, iron and potassium. It also contains significant amounts of magnesium and folate.

Does silken tofu contain omega 3 fatty acids?

Silken tofu is a source of healthy omega-3 fatty acids, containing a total of 0.61 grams for every cup. It contains significant amounts of alpha linoleic acid.

Food with Nutrition Similar to Silken Tofu

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Summary
Similar nuts
Similar seafood
Similar dairy
Similar baked
Similar meats
Other Similar Foods

Silken Tofu source

Similar to Silken Tofu

Silken Tofu is an excellent source of calcium. It also has significant amounts of potassium. One cup of silken tofu contains about 151 calories.

Many foods are similar nutritionally to silken tofu, including kidney beans, pinto beans, crab meat and flour.

Unsurprisingly, the nutritional profile of fried tofu is almost identical to silken tofu.

We compared the key nutrients in silken tofu (calcium and potassium) to nutrients in hundreds of other foods with data from USDA.^[1]

Summary of the most similar foods by category:

nuts, grains and legumes: Fried Tofu, Kidney Beans, Pinto Beans, Flour, Soy Flour, White Beans

seafood: Crab Meat, Shrimp, Clams, Canned Tuna

dairy and eggs: Cottage Cheese, Greek Yogurt, Mozzarella Cheese, Parmesan Cheese, Cheddar Cheese

baked goods: Whole Wheat Bread

meats: Beef, Lamb

other: Filet O Fish, Big Mac

The details of the top 20 foods most nutritionally similar to silken tofu are below.

nuts, grains and legumes

Several seeds or grains offer similar nutrients to silken tofu including fried tofu, kidney beans, pinto beans, flour and soy flour.

Fried Tofu

Similarity: > 95%

More nutritionally dense than silken tofu, fried tofu is also high in calcium and contains some of the same nutrients. Also, fried tofu contains more dietary fiber, protein and iron than silken tofu.

For 100 grams of silken tofu and fried tofu:

Silken Tofu (7/8 piece)		Fried Tofu (3.5 ounces)
111	calcium (MG)	372
120	potassium (MG)	146

However, silken tofu

Here is a comparison of the rest of nutrients:

61	calories (KCAL)	270
0.2	dietary fiber (G)	3.9
0.7	sugar (G)	2.7
7.2	protein (G)	19
0.53	saturated fat (G)	2.9
0.2	Vitamin C (MG)	0
0	Vitamin A (UG)	1
0.01	Vitamin E (MG)	0.04
1.1	iron (MG)	4.9
0.05	thiamin (MG)	0.17
0.04	riboflavin (MG)	0.05
0.54	niacin (MG)	0.1
0.05	pantothenic acid (MG)	0.14
0.05	Vitamin B6 (MG)	0.1
44	folate (UG)	27

0.989 | 0.989 | 4.39 Complete Comparison:
Fried Tofu vs. Silken Tofu

Kidney Beans

Similarity: > 95%

Kidney beans are also high in calcium and contains some of the same nutrients. Moreover, kidney beans contains more dietary fiber, Vitamin C, potassium and Vitamin B6 than silken tofu.

For 100 grams of silken tofu and kidney beans:

Silken Tofu (7/8 piece)		Kidney Beans (5/8 cup)
111	calcium (MG)	58
120	potassium (MG)	250

However, silken tofu

Here is a comparison of the rest of nutrients:

61	calories (KCAL)	121
0.2	dietary fiber (G)	6
0.7	sugar (G)	0
7.2	protein (G)	8.1
0.53	saturated fat (G)	0.33
0.2	Vitamin C (MG)	0.2
0.01	Vitamin E (MG)	0.03
1.1	iron (MG)	1.5
0.05	thiamin (MG)	0.06
0.04	riboflavin (MG)	0.02
0.54	niacin (MG)	0.42
0.05	pantothenic acid (MG)	0
0.05	Vitamin B6 (MG)	0.11
44	folate (UG)	23

0.989 | 0.989 | 1.69 Complete Comparison:
Kidney Beans vs. Silken Tofu

Pinto Beans

Similarity: > 95%

Pinto beans are also high in calcium and contains some of the same nutrients. Also, pinto beans contains more dietary fiber and potassium than silken tofu.

For 100 grams of silken tofu and pinto beans:

Silken Tofu (7/8 piece)		Pinto Beans (3/8 can)
111	calcium (MG)	63
120	potassium (MG)	274

However, silken tofu does contain more Vitamin B6 than pinto beans by weight.

Here is a comparison of the rest of nutrients:

61	calories (KCAL)	114
0.2	dietary fiber (G)	5.5
0.7	sugar (G)	0.54
7.2	protein (G)	7
0.53	saturated fat (G)	0.16
0.2	Vitamin C (MG)	0.1
0.01	Vitamin E (MG)	0
1.1	iron (MG)	1.3
0.05	thiamin (MG)	0.05
0.04	riboflavin (MG)	0.02
0.54	niacin (MG)	0.27
0.05	pantothenic acid (MG)	0
0.05	Vitamin B6 (MG)	0
44	folate (UG)	24

0.989 | 0.989 | 1.45 Complete Comparison:
Pinto Beans vs. Silken Tofu

Flour

Similarity: > 95%

Flour contains nutrients similar to silken tofu, but in smaller amounts overall. Also, flour contains more dietary fiber, protein and thiamin than silken tofu.

For 100 grams of silken tofu and flour:

Silken Tofu (7/8 piece)		Flour (3/4 cup)
111	calcium (MG)	15
120	potassium (MG)	107

However, silken tofu does contain more calcium than flour by weight.

Here is a comparison of the rest of nutrients:

61	calories (KCAL)	364
0.2	dietary fiber (G)	2.7
0.7	sugar (G)	0.27
7.2	protein (G)	10
0.53	saturated fat (G)	0.16
0.2	Vitamin C (MG)	0
0.01	Vitamin E (MG)	0.06
1.1	iron (MG)	1.2
0.05	thiamin (MG)	0.12
0.04	riboflavin (MG)	0.04
0.54	niacin (MG)	1.3
0.05	pantothenic acid (MG)	0.44
0.05	Vitamin B6 (MG)	0.04
44	folate (UG)	26

0.983 | 0.983 | 2.68 Complete Comparison:
Flour vs. Silken Tofu

Soy Flour

Similarity: > 95%

More nutritionally dense than silken tofu, soy flour is also high in calcium and contains some of the same nutrients. Also, soy flour contains more dietary fiber, protein and iron than silken tofu.

For 100 grams of silken tofu and soy flour:

Silken Tofu (7/8 piece)		Soy Flour (1.25 cup)
111	calcium (MG)	285
120	potassium (MG)	2090

However, silken tofu

Here is a comparison of the rest of nutrients:

61	calories (KCAL)	372
0.2	dietary fiber (G)	16
0.7	sugar (G)	9.3
7.2	protein (G)	50
0.53	saturated fat (G)	1.3
0.2	Vitamin C (MG)	0
0	Vitamin A (UG)	2
0.01	Vitamin E (MG)	0.55
1.1	iron (MG)	8.2
0.05	thiamin (MG)	1.1
0.04	riboflavin (MG)	0.28
0.54	niacin (MG)	3
0.05	pantothenic acid (MG)	1.6
0.05	Vitamin B6 (MG)	1.1
44	folate (UG)	289

0.975 | 0.975 | 11.51 Complete Comparison:
Soy Flour vs. Silken Tofu

White Beans

Similarity: > 95%

White beans are also high in calcium and contains some of the same nutrients. Moreover, white beans contains more dietary fiber, iron, potassium and riboflavin than silken tofu.

For 100 grams of silken tofu and white beans:

Silken Tofu (7/8 piece)		White Beans (3/8 cup)
111	calcium (MG)	73
120	potassium (MG)	454

However, silken tofu

Here is a comparison of the rest of nutrients:

61	calories (KCAL)	114
0.2	dietary fiber (G)	4.8
0.7	sugar (G)	0.29
7.2	protein (G)	7.3
0.53	saturated fat (G)	0.07
0.2	Vitamin C (MG)	0
0.01	Vitamin E (MG)	0.79
1.1	iron (MG)	3
0.05	thiamin (MG)	0.1
0.04	riboflavin (MG)	0.04
0.54	niacin (MG)	0.11
0.05	pantothenic acid (MG)	0.19
0.05	Vitamin B6 (MG)	0.08
44	folate (UG)	65

0.966 | 0.966 | 2.14 Complete Comparison:
White Beans vs. Silken Tofu

seafood

Several seafood offer similar nutrients to silken tofu including crab meat, shrimp, clams and canned tuna.

Crab Meat

Similarity: > 95%

More nutritionally dense than silken tofu, crab meat is also high in calcium and contains some of the same nutrients. Moreover, crab meat contains more protein, Vitamin C, Vitamin E and potassium than silken tofu.

For 100 grams of silken tofu and crab meat:

Silken Tofu (7/8 piece)		Crab Meat (3/4 cup)
111	calcium (MG)	91
120	potassium (MG)	259

However, silken tofu does contain more dietary fiber and iron than crab meat by weight.

Here is a comparison of the rest of nutrients:

61	calories (KCAL)	83
0.2	dietary fiber (G)	0
0.7	sugar (G)	0
7.2	protein (G)	18
0.53	saturated fat (G)	0.2
0	trans fat (G)	0.01
0.2	Vitamin C (MG)	3.3
0	Vitamin A (UG)	1
0.01	Vitamin E (MG)	1.8
1.1	iron (MG)	0.5
0.05	thiamin (MG)	0.02
0.04	riboflavin (MG)	0.09
0.54	niacin (MG)	2.7
0.05	pantothenic acid (MG)	1
0.05	Vitamin B6 (MG)	0.16
44	folate (UG)	51
0	Vitamin B12 (UG)	3.3

0.985 | 0.985 | 4.38 Complete Comparison:
Crab Meat vs. Silken Tofu

Shrimp

Similarity: > 95%

Shrimp is also high in calcium and contains some of the same nutrients. Moreover, shrimp contains more protein, Vitamin A, niacin, Vitamin B6 and Vitamin B12 than silken tofu.

For 100 grams of silken tofu and shrimp:

Silken Tofu (7/8 piece)		Shrimp (17 medium)
111	calcium (MG)	54
120	potassium (MG)	113

However, silken tofu does contain more dietary fiber and iron than shrimp by weight.

Here is a comparison of the rest of nutrients:

61	calories (KCAL)	71
0.2	dietary fiber (G)	0
0.7	sugar (G)	0
7.2	protein (G)	14
0.53	saturated fat (G)	0.26
0	trans fat (G)	0.02
0.2	Vitamin C (MG)	0
0	Vitamin A (UG)	54
0	Vitamin D (IU)	2
0.01	Vitamin E (MG)	1.3
1.1	iron (MG)	0.21
0.05	thiamin (MG)	0.02
0.04	riboflavin (MG)	0.02
0.54	niacin (MG)	1.8
0.05	pantothenic acid (MG)	0.31
0.05	Vitamin B6 (MG)	0.16
44	folate (UG)	19
0	Vitamin B12 (UG)	1.1

0.978 | 0.978 | 2.56 Complete Comparison:
Shrimp vs. Silken Tofu

Clams

Similarity: > 95%

More nutritionally dense than silken tofu, clams are also high in calcium and contains some of the same nutrients. Moreover, clams contains more protein, Vitamin C, Vitamin A and iron than silken tofu.

For 100 grams of silken tofu and clams:

Silken Tofu (7/8 piece)		Clams (3.5 ounces)
111	calcium (MG)	92
120	potassium (MG)	628

However, silken tofu does contain more dietary fiber than clams by weight.

Here is a comparison of the rest of nutrients:

61	calories (KCAL)	148
0.2	dietary fiber (G)	0
0.7	sugar (G)	0
7.2	protein (G)	26
0.53	saturated fat (G)	0.19
0.2	Vitamin C (MG)	22
0	Vitamin A (UG)	171
0.01	Vitamin E (MG)	0
1.1	iron (MG)	2.8
0.05	thiamin (MG)	0.15
0.04	riboflavin (MG)	0.43
0.54	niacin (MG)	3.4
0.05	pantothenic acid (MG)	0.68
0.05	Vitamin B6 (MG)	0.11
44	folate (UG)	29
0	Vitamin B12 (UG)	99

0.974 | 0.974 | 6.19 Complete Comparison:
Clams vs. Silken Tofu

Canned Tuna

Similarity: > 95%

More nutritionally dense than silken tofu, canned tuna contains nutrients similar to silken tofu, but in smaller amounts overall. Moreover, canned tuna contains more protein, Vitamin A, potassium and niacin than silken tofu.

For 100 grams of silken tofu and canned tuna:

Silken Tofu (7/8 piece)		Canned Tuna (3.5 ounces)
111	calcium (MG)	14
120	potassium (MG)	237

However, silken tofu does contain more dietary fiber, calcium and folate than canned tuna by weight.

Here is a comparison of the rest of nutrients:

61	calories (KCAL)	128
0.2	dietary fiber (G)	0
0.7	sugar (G)	0
7.2	protein (G)	24
0.53	saturated fat (G)	0.79
0.2	Vitamin C (MG)	0
0	Vitamin A (UG)	6
0.01	Vitamin E (MG)	0
1.1	iron (MG)	0.97
0.05	thiamin (MG)	0.01
0.04	riboflavin (MG)	0.04
0.54	niacin (MG)	5.8
0.05	pantothenic acid (MG)	0.12
0.05	Vitamin B6 (MG)	0.22
44	folate (UG)	2
0	Vitamin B12 (UG)	1.2

0.965 | 0.965 | 3.4 Complete Comparison:
Canned Tuna vs. Silken Tofu

dairy and eggs

Several dairy or egg products offer similar nutrients to silken tofu including cottage cheese, greek yogurt, mozzarella cheese, parmesan cheese and cheddar cheese.

Cottage Cheese

Similarity: > 95%

Cottage cheese is also high in calcium and contains some of the same nutrients. Also, cottage cheese contains more protein, Vitamin A and riboflavin than silken tofu.

For 100 grams of silken tofu and cottage cheese:

Silken Tofu (7/8 piece)		Cottage Cheese (3.5 ounces)
111	calcium (MG)	83
120	potassium (MG)	104

However, silken tofu does contain more dietary fiber, iron and folate than cottage cheese by weight.

Here is a comparison of the rest of nutrients:

61	calories (KCAL)	98
0.2	dietary fiber (G)	0
0.7	sugar (G)	2.7
7.2	protein (G)	11
0.53	saturated fat (G)	1.7
0.2	Vitamin C (MG)	0
0	Vitamin A (UG)	37
0	Vitamin D (IU)	3
0.01	Vitamin E (MG)	0.08
1.1	iron (MG)	0.07
0.05	thiamin (MG)	0.03
0.04	riboflavin (MG)	0.16
0.54	niacin (MG)	0.1
0.05	pantothenic acid (MG)	0.56
0.05	Vitamin B6 (MG)	0.05
44	folate (UG)	12
0	Vitamin B12 (UG)	0.43

0.976 | 0.976 | 1.58 Complete Comparison:
Cottage Cheese vs. Silken Tofu

Greek Yogurt

Similarity: > 95%

Greek yogurt is also high in calcium and contains some of the same nutrients. Moreover, greek yogurt contains more protein, Vitamin A, riboflavin, pantothenic acid and Vitamin B12 than silken tofu.

For 100 grams of silken tofu and greek yogurt:

Silken Tofu (7/8 piece)		Greek Yogurt (1/2 container)
111	calcium (MG)	115
120	potassium (MG)	141

However, silken tofu does contain more dietary fiber, iron and folate than greek yogurt by weight.

Here is a comparison of the rest of nutrients:

61	calories (KCAL)	73
0.2	dietary fiber (G)	0
0.7	sugar (G)	3.6
7.2	protein (G)	10
0.53	saturated fat (G)	1.2
0	trans fat (G)	0.06
0.2	Vitamin C (MG)	0.8
0	Vitamin A (UG)	90
0.01	Vitamin E (MG)	0.04
1.1	iron (MG)	0.04
0.05	thiamin (MG)	0.04
0.04	riboflavin (MG)	0.23
0.54	niacin (MG)	0.2
0.05	pantothenic acid (MG)	0.47
0.05	Vitamin B6 (MG)	0.06
44	folate (UG)	12
0	Vitamin B12 (UG)	0.52

0.971 | 0.971 | 1.79 Complete Comparison:
Greek Yogurt vs. Silken Tofu

Mozzarella Cheese

Similarity: > 95%

More nutritionally dense than silken tofu, mozzarella cheese is also high in calcium and contains some of the same nutrients. Also, mozzarella cheese contains more protein, Vitamin A and Vitamin D than silken tofu.

For 100 grams of silken tofu and mozzarella cheese:

Silken Tofu (7/8 piece)		Mozzarella Cheese (3.5 ounces)
111	calcium (MG)	575
120	potassium (MG)	75

However, silken tofu does contain more dietary fiber, iron, potassium and folate than mozzarella cheese by weight.

Here is a comparison of the rest of nutrients:

61	calories (KCAL)	318
0.2	dietary fiber (G)	0
0.7	sugar (G)	1
7.2	protein (G)	22
0.53	saturated fat (G)	16
0.2	Vitamin C (MG)	0
0	Vitamin A (UG)	197
0	Vitamin D (IU)	18
0.01	Vitamin E (MG)	0.21
1.1	iron (MG)	0.2
0.05	thiamin (MG)	0.02
0.04	riboflavin (MG)	0.27
0.54	niacin (MG)	0.09
0.05	pantothenic acid (MG)	0.07
0.05	Vitamin B6 (MG)	0.06
44	folate (UG)	8
0	Vitamin B12 (UG)	0.73

0.971 | 0.971 | 3.88 Complete Comparison:
Mozzarella Cheese vs. Silken Tofu

Parmesan Cheese

Similarity: > 95%

More nutritionally dense than silken tofu, parmesan cheese is also high in calcium and contains some of the same nutrients. Also, parmesan cheese contains more protein, Vitamin A and Vitamin D than silken tofu.

For 100 grams of silken tofu and parmesan cheese:

Silken Tofu (7/8 piece)		Parmesan Cheese (3.5 ounces)
111	calcium (MG)	1184
120	potassium (MG)	92

However, silken tofu does contain more dietary fiber and folate than parmesan cheese by weight.

Here is a comparison of the rest of nutrients:

61	calories (KCAL)	392
0.2	dietary fiber (G)	0
0.7	sugar (G)	0.11
7.2	protein (G)	36
0.53	saturated fat (G)	15
0.2	Vitamin C (MG)	0
0	Vitamin A (UG)	207
0	Vitamin D (IU)	19
0.01	Vitamin E (MG)	0.22
1.1	iron (MG)	0.82
0.05	thiamin (MG)	0.04
0.04	riboflavin (MG)	0.33
0.54	niacin (MG)	0.27
0.05	pantothenic acid (MG)	0.45
0.05	Vitamin B6 (MG)	0.09
44	folate (UG)	7
0	Vitamin B12 (UG)	1.2

0.965 | 0.965 | 5.7 Complete Comparison:
Parmesan Cheese vs. Silken Tofu

Cheddar Cheese

Similarity: > 95%

More nutritionally dense than silken tofu, cheddar cheese is also high in calcium and contains some of the same nutrients. Also, cheddar cheese contains more protein, Vitamin A and Vitamin D than silken tofu.

For 100 grams of silken tofu and cheddar cheese:

Silken Tofu (7/8 piece)		Cheddar Cheese (3/4 cup)
111	calcium (MG)	710
120	potassium (MG)	76

However, silken tofu does contain more dietary fiber, iron and potassium than cheddar cheese by weight.

Here is a comparison of the rest of nutrients:

61	calories (KCAL)	403
0.2	dietary fiber (G)	0
0.7	sugar (G)	0.48
7.2	protein (G)	23
0.53	saturated fat (G)	19
0.2	Vitamin C (MG)	0
0	Vitamin A (UG)	337
0	Vitamin D (IU)	24
0.01	Vitamin E (MG)	0.71
1.1	iron (MG)	0.14
0.05	thiamin (MG)	0.03
0.04	riboflavin (MG)	0.43
0.54	niacin (MG)	0.06
0.05	pantothenic acid (MG)	0.41
0.05	Vitamin B6 (MG)	0.07
44	folate (UG)	27
0	Vitamin B12 (UG)	1.1

0.965 | 0.965 | 5.35 Complete Comparison:
Cheddar Cheese vs. Silken Tofu

baked goods

Whole Wheat Bread

Similarity: > 95%

More nutritionally dense than silken tofu, whole wheat bread is also high in calcium and contains some of the same nutrients. Also, whole wheat bread contains more dietary fiber, protein and iron than silken tofu.

For 100 grams of silken tofu and whole wheat bread:

Silken Tofu (7/8 piece)		Whole Wheat Bread (3.5 ounces)
111	calcium (MG)	103
120	potassium (MG)	230

However, silken tofu

Here is a comparison of the rest of nutrients:

61	calories (KCAL)	265
0.2	dietary fiber (G)	7.4
0.7	sugar (G)	6.4
7.2	protein (G)	13
0.53	saturated fat (G)	0.87
0.2	Vitamin C (MG)	0.1
0.01	Vitamin E (MG)	0.37
1.1	iron (MG)	2.5
0.05	thiamin (MG)	0.28
0.04	riboflavin (MG)	0.13
0.54	niacin (MG)	4
0.05	pantothenic acid (MG)	0.34
0.05	Vitamin B6 (MG)	0.26
44	folate (UG)	75

0.972 | 0.972 | 4.83 Complete Comparison:
Whole Wheat Bread vs. Silken Tofu

meats

Beef

Similarity: > 95%

More nutritionally dense than silken tofu, beef contains nutrients similar to silken tofu, but in smaller amounts overall. Also, beef contains more protein, trans fat and iron than silken tofu.

For 100 grams of silken tofu and beef:

Silken Tofu (7/8 piece)		Beef (3.5 ounces)
111	calcium (MG)	35
120	potassium (MG)	275

However, silken tofu does contain more dietary fiber, calcium and folate than beef by weight.

Here is a comparison of the rest of nutrients:

61	calories (KCAL)	277
0.2	dietary fiber (G)	0
0.7	sugar (G)	0
7.2	protein (G)	25
0.53	saturated fat (G)	7.3
0	trans fat (G)	1.2
0.2	Vitamin C (MG)	0
0	Vitamin A (UG)	3
0	Vitamin D (IU)	2
0.01	Vitamin E (MG)	0.12
1.1	iron (MG)	2.3
0.05	thiamin (MG)	0.05
0.04	riboflavin (MG)	0.18
0.54	niacin (MG)	4.5
0.05	pantothenic acid (MG)	0.66
0.05	Vitamin B6 (MG)	0.34
44	folate (UG)	11
0	Vitamin B12 (UG)	2.9

0.971 | 0.971 | 4.7 Complete Comparison:
Beef vs. Silken Tofu

Lamb

Similarity: > 95%

More nutritionally dense than silken tofu, lamb contains nutrients similar to silken tofu, but in smaller amounts overall. Also, lamb contains more protein, iron and potassium than silken tofu.

For 100 grams of silken tofu and lamb:

Silken Tofu (7/8 piece)		Lamb (3.5 ounces)
111	calcium (MG)	22
120	potassium (MG)	339

However, silken tofu does contain more dietary fiber and calcium than lamb by weight.

Here is a comparison of the rest of nutrients:

61	calories (KCAL)	283
0.2	dietary fiber (G)	0
0.7	sugar (G)	0
7.2	protein (G)	25
0.53	saturated fat (G)	8.1
0.2	Vitamin C (MG)	0
0	Vitamin D (IU)	2
0.01	Vitamin E (MG)	0.14
1.1	iron (MG)	1.8
0.05	thiamin (MG)	0.1
0.04	riboflavin (MG)	0.25
0.54	niacin (MG)	6.7
0.05	pantothenic acid (MG)	0.66
0.05	Vitamin B6 (MG)	0.14
44	folate (UG)	19
0	Vitamin B12 (UG)	2.6

0.966 | 0.966 | 4.83 Complete Comparison:
Lamb vs. Silken Tofu

other

Filet O Fish

Similarity: > 95%

More nutritionally dense than silken tofu, filet o fish is also high in calcium and contains some of the same nutrients. Also, filet o fish contains more dietary fiber, protein and trans fat than silken tofu.

For 100 grams of silken tofu and filet o fish:

Silken Tofu (7/8 piece)		Filet O Fish (3/4 sandwich)
111	calcium (MG)	120
120	potassium (MG)	220

However, silken tofu does contain more Vitamin B6 than filet o fish by weight.

Here is a comparison of the rest of nutrients:

61	calories (KCAL)	282
0.2	dietary fiber (G)	1.4
0.7	sugar (G)	3.7
7.2	protein (G)	11
0.53	saturated fat (G)	2.8
0	trans fat (G)	0.13
0.2	Vitamin C (MG)	0.3
0.01	Vitamin E (MG)	1.2
1.1	iron (MG)	1.6
0.05	thiamin (MG)	0.21
0.04	riboflavin (MG)	0.13
0.54	niacin (MG)	2.2
0.05	pantothenic acid (MG)	0
0.05	Vitamin B6 (MG)	0
44	folate (UG)	21
0	Vitamin B12 (UG)	1.1

0.98 | 0.98 | 3.13 Complete Comparison:
Filet O Fish vs. Silken Tofu

Big Mac

Similarity: > 95%

Big mac is also high in calcium and contains some of the same nutrients. Also, big mac contains more dietary fiber, protein and iron than silken tofu.

For 100 grams of silken tofu and big mac:

Silken Tofu (7/8 piece)		Big Mac (1/2 burger)
111	calcium (MG)	116
120	potassium (MG)	181

However, silken tofu does contain more Vitamin B6 than big mac by weight.

Here is a comparison of the rest of nutrients:

61	calories (KCAL)	257
0.2	dietary fiber (G)	1.6
0.7	sugar (G)	4
7.2	protein (G)	12
0.53	saturated fat (G)	3.8
0.2	Vitamin C (MG)	0.4
0.01	Vitamin E (MG)	0
1.1	iron (MG)	2
0.05	thiamin (MG)	0.18
0.04	riboflavin (MG)	0.21
0.54	niacin (MG)	3.4
0.05	pantothenic acid (MG)	0
0.05	Vitamin B6 (MG)	0
44	folate (UG)	46
0	Vitamin B12 (UG)	0.88

0.974 | 0.974 | 2.72 Complete Comparison:
Big Mac vs. Silken Tofu

Other Nutritional Substitutes

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