Oyster Mushroom vs. Silken Tofu
Nutrition comparison of Oyster Mushroom and Silken Tofu
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oyster mushroom
versus
silken tofu
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oyster mushroom and silken tofu:
- Oyster mushroom has more thiamin, riboflavin, niacin and pantothenic acid.
- Oyster mushroom is a great source of dietary fiber.
- Oyster mushroom is an excellent source of potassium.
- Silken tofu is an excellent source of calcium.
USDA sources for nutritional information: Oyster Mushroom (Mushrooms, oyster, raw) and Silken Tofu (Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Oyster mushroom has 46% less calories than silken tofu - oyster mushroom has 33 calories per 100 grams and silken tofu has 61 calories.
For macronutrient ratios, oyster mushroom is lighter in protein, much heavier in carbs and much lighter in fat compared to silken tofu per calorie. Oyster mushroom has a macronutrient ratio of 32:59:9 and for silken tofu, 43:7:50 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oyster Mushroom | Silken Tofu | |
|---|---|---|
| Protein | 32% | 43% |
| Carbohydrates | 59% | 7% |
| Fat | 9% | 50% |
| Alcohol | ~ | ~ |
carbohydrates
Oyster mushroom and silken tofu contain similar amounts of carbs - oyster mushroom has 6.1g of total carbs per 100 grams and silken tofu has 1.2g of carbohydrates.
dietary fiber
Oyster mushroom is a great source of dietary fiber and it has 10 times more dietary fiber than silken tofu - oyster mushroom has 2.3g of dietary fiber per 100 grams and silken tofu has 0.2g of dietary fiber.
sugar
Oyster mushroom and silken tofu contain similar amounts of sugar - oyster mushroom has 1.1g of sugar per 100 grams and silken tofu has 0.7g of sugar.
Protein
protein
Silken tofu has 117% more protein than oyster mushroom - oyster mushroom has 3.3g of protein per 100 grams and silken tofu has 7.2g of protein.
Fat
saturated fat
Both oyster mushroom and silken tofu are low in saturated fat - oyster mushroom has 0.06g of saturated fat per 100 grams and silken tofu has 0.53g of saturated fat.
Vitamins
Vitamin C
Silken tofu and oyster mushroom contain similar amounts of Vitamin C - silken tofu has 0.2mg of Vitamin C per 100 grams and oyster mushroom does not contain significant amounts.
Vitamin A
Oyster mushroom and silken tofu contain similar amounts of Vitamin A - oyster mushroom has 2ug of Vitamin A per 100 grams and silken tofu does not contain significant amounts.
Vitamin D
Oyster mushroom has more Vitamin D than silken tofu - oyster mushroom has 29iu of Vitamin D per 100 grams and silken tofu does not contain significant amounts.
Vitamin E
Silken tofu and oyster mushroom contain similar amounts of Vitamin E - silken tofu has 0.01mg of Vitamin E per 100 grams and oyster mushroom does not contain significant amounts.
Vitamin K
Silken tofu and oyster mushroom contain similar amounts of Vitamin K - silken tofu has 2ug of Vitamin K per 100 grams and oyster mushroom does not contain significant amounts.
The B Vitamins
Oyster mushroom has more thiamin, riboflavin, niacin and pantothenic acid. Both oyster mushroom and silken tofu contain significant amounts of Vitamin B6 and folate.
| Oyster Mushroom | Silken Tofu | |
|---|---|---|
| Thiamin | 0.125 MG | 0.047 MG |
| Riboflavin | 0.349 MG | 0.037 MG |
| Niacin | 4.956 MG | 0.535 MG |
| Pantothenic acid | 1.294 MG | 0.051 MG |
| Vitamin B6 | 0.11 MG | 0.052 MG |
| Folate | 38 UG | 44 UG |
Minerals
calcium
Silken tofu is an excellent source of calcium and it has 36 times more calcium than oyster mushroom - oyster mushroom has 3mg of calcium per 100 grams and silken tofu has 111mg of calcium.
iron
Oyster mushroom and silken tofu contain similar amounts of iron - oyster mushroom has 1.3mg of iron per 100 grams and silken tofu has 1.1mg of iron.
potassium
Oyster mushroom is an excellent source of potassium and it has 250% more potassium than silken tofu - oyster mushroom has 420mg of potassium per 100 grams and silken tofu has 120mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, silken tofu has more linoleic acid than oyster mushroom per 100 grams.
| Oyster Mushroom | Silken Tofu | |
|---|---|---|
| linoleic acid | 0.123 G | 1.835 G |
| Total | 0.123 G | 1.835 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: Oyster Mushroom (Mushrooms, oyster, raw) and Silken Tofu (Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)) .
Oyster Mushroom g
()
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Daily Values (%) |
Silken Tofu g
()
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| KCAL % |
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5% | calories | 5% |
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| G % |
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5% | carbohydrates | 5% |
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5% | dietary fiber | 5% |
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| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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| G % |
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5% | saturated fat | 5% |
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G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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| IU % |
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5% | Vitamin D | 5% |
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IU % | |
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5% | calcium | 5% |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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5% | thiamin (Vit B1) | 5% |
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| MG % |
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5% | riboflavin (Vit B2) | 5% |
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| MG % |
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5% | niacin (Vit B3) | 5% |
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| MG % |
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5% | Vitamin B6 | 5% |
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| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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| UG % |
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5% | folate (Vit B9) | 5% |
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| UG % |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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| UG % |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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5% | zinc | 5% |
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MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does oyster mushroom or silken tofu contain more calories in 100 grams?Oyster mushroom has 50% less calories than silken tofu - oyster mushroom has 33 calories in 100g and silken tofu has 61 calories.
Is oyster mushroom or silken tofu better for protein?
Silken tofu has 120% more protein than oyster mushroom - oyster mushroom has 3.3g of protein per 100 grams and silken tofu has 7.2g of protein.
Does oyster mushroom or silken tofu have more carbohydrates?
By weight, oyster mushroom and silken tofu contain similar amounts of carbs - oyster mushroom has 6.1g of carbs for 100g and silken tofu has 1.2g of carbohydrates.
Does oyster mushroom or silken tofu contain more calcium?
Silken tofu is a rich source of calcium and it has 36 times more calcium than oyster mushroom - oyster mushroom has 3mg of calcium in 100 grams and silken tofu has 111mg of calcium.
Does oyster mushroom or silken tofu contain more potassium?
Oyster mushroom is a rich source of potassium and it has 250% more potassium than silken tofu - oyster mushroom has 420mg of potassium in 100 grams and silken tofu has 120mg of potassium.