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  6. Condensed milk vs. Tofu

Condensed milk vs. Tofu — In-Depth Nutrition Comparison

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Important differences between condensed milk and tofu

  • Condensed milk has more vitamin B2, phosphorus, vitamin B12, vitamin B5, and choline; however, tofu has more iron, manganese, and copper.
  • Tofu's daily need coverage for iron is 65% more.
  • Tofu is lower in cholesterol.
  • Condensed milk has a higher glycemic index than tofu.

The food varieties used in the comparison are Milk, canned, condensed, sweetened and Tofu, raw, regular, prepared with calcium sulfate.

Infographic

Condensed milk vs Tofu infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 85% 33% 7.1% 5% 26% 108% 17% 0.78% 81%
Tofu
Tofu
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 105% 11% 201% 64% 22% 42% 0.91% 79% 49%
Contains more PotassiumPotassium +206.6%
Contains more ZincZinc +17.5%
Contains more PhosphorusPhosphorus +160.8%
Contains more SeleniumSelenium +66.3%
Contains more MagnesiumMagnesium +15.4%
Contains more CalciumCalcium +23.2%
Contains more IronIron +2721.1%
Contains more CopperCopper +1186.7%
Contains less SodiumSodium -94.5%
Contains more ManganeseManganese +9983.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 8.7% 25% 3.2% 3% 23% 96% 3.9% 45% 12% 55% 1.5% 8.3% 49%
Tofu
Tofu
2
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0.33% 0% 0.2% 0% 20% 12% 3.7% 4.1% 11% 0% 6% 11% 16%
Contains more Vitamin CVitamin C +2500%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1500%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +700%
Contains more Vitamin B5Vitamin B5 +1002.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +209.4%
Contains more Vitamin KVitamin K +300%
Contains more FolateFolate +36.4%
~equal in Vitamin B1 ~0.081mg
~equal in Vitamin B3 ~0.195mg
~equal in Vitamin B6 ~0.047mg

All nutrients comparison - raw data values

Nutrient Condensed milk Tofu DV% diff.
Iron 0.19mg 5.36mg 65%
Vitamin B2 0.416mg 0.052mg 28%
Manganese 0.006mg 0.605mg 26%
Saturated fat 5.486g 0.691g 22%
Phosphorus 253mg 97mg 22%
Copper 0.015mg 0.193mg 20%
Carbs 54.4g 1.87g 18%
Vitamin B12 0.44µg 0µg 18%
Polyunsaturated fat 0.337g 2.699g 16%
Vitamin B5 0.75mg 0.068mg 14%
Calories 321kcal 76kcal 12%
Choline 89.1mg 28.8mg 11%
Selenium 14.8µg 8.9µg 11%
Cholesterol 34mg 0mg 11%
Vitamin A 74µg 8%
Potassium 371mg 121mg 7%
Calcium 284mg 350mg 7%
Fats 8.7g 4.78g 6%
Sodium 127mg 7mg 5%
Monounsaturated fat 2.427g 1.056g 3%
Vitamin C 2.6mg 0.1mg 3%
Vitamin K 0.6µg 2.4µg 2%
Vitamin D 6IU 0IU 1%
Folate 11µg 15µg 1%
Fiber 0g 0.3g 1%
Zinc 0.94mg 0.8mg 1%
Vitamin E 0.16mg 0.01mg 1%
Magnesium 26mg 30mg 1%
Vitamin B1 0.09mg 0.081mg 1%
Vitamin D 0.2µg 0µg 1%
Protein 7.91g 8.08g 0%
Net carbs 54.4g 1.57g N/A
Sugar 54.4g 0.62g N/A
Vitamin B3 0.21mg 0.195mg 0%
Vitamin B6 0.051mg 0.047mg 0%
Tryptophan 0.112mg 0.12mg 0%
Threonine 0.357mg 0.402mg 0%
Isoleucine 0.479mg 0.435mg 0%
Leucine 0.775mg 0.713mg 0%
Lysine 0.627mg 0.452mg 0%
Methionine 0.198mg 0.108mg 0%
Phenylalanine 0.382mg 0.428mg 0%
Valine 0.529mg 0.446mg 0%
Histidine 0.214mg 0.221mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 9% 54% 27% 2%
Protein: 7.91 g
Fats: 8.7 g
Carbs: 54.4 g
Water: 27.16 g
Other: 1.83 g
Tofu
Tofu
2
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
Contains more FatsFats +82%
Contains more CarbsCarbs +2809.1%
Contains more OtherOther +154.2%
Contains more WaterWater +211.3%
~equal in Protein ~8.08g

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 29% 4%
Saturated fat: Sat. Fat 5.486 g
Monounsaturated fat: Mono. Fat 2.427 g
Polyunsaturated fat: Poly. Fat 0.337 g
Tofu
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
Contains more Mono. FatMonounsaturated fat +129.8%
Contains less Sat. FatSaturated fat -87.4%
Contains more Poly. FatPolyunsaturated fat +700.9%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Condensed milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171275/nutrients
  2. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172476/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.