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Milk vs. Tofu — In-Depth Nutrition Comparison

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How are Milk and Tofu different?

  • Milk is richer in Vitamin B12, while Tofu is higher in Calcium, Manganese, Copper, Iron, Selenium, Phosphorus, Vitamin B1, Magnesium, and Zinc.
  • Tofu covers your daily need of Calcium 56% more than Milk.

Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D and Tofu, raw, firm, prepared with calcium sulfate types were used in this article.

Infographic

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.
Milk
Milk
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 38% 13% 1.1% 3.3% 11% 41% 5.7% 0.39% 18%
Tofu
Tofu
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
Contains more MagnesiumMagnesium +427.3%
Contains more CalciumCalcium +446.4%
Contains more PotassiumPotassium +58%
Contains more IronIron +8766.7%
Contains more CopperCopper +3680%
Contains more ZincZinc +273.8%
Contains more PhosphorusPhosphorus +100%
Contains less SodiumSodium -68.2%
Contains more ManganeseManganese +39266.7%
Contains more SeleniumSelenium +427.3%

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.
Milk
Milk
8
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% 12% 0.2% 36% 5% 43% 1.7% 22% 8.5% 59% 0.25% 3.8% 9.7%
Tofu
Tofu
5
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 0.67% 10% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
Contains more Vitamin AVitamin A +18.1%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +81.4%
Contains more Vitamin B5Vitamin B5 +171.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +690%
Contains more Vitamin B3Vitamin B3 +309.7%
Contains more Vitamin B6Vitamin B6 +148.6%
Contains more FolateFolate +480%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Milk
Milk
2
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 g
Tofu
Tofu
3
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
Contains more CarbsCarbs +79.5%
Contains more WaterWater +28.8%
Contains more ProteinProtein +412.5%
Contains more FatsFats +799%
Contains more OtherOther +86.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Milk
Milk
1
67% 29% 4%
Saturated Fat: Sat. Fat 0.633 g
Monounsaturated Fat: Mono. Fat 0.277 g
Polyunsaturated fat: Poly. Fat 0.035 g
Tofu
Tofu
2
16% 24% 61%
Saturated Fat: Sat. Fat 1.261 g
Monounsaturated Fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 g
Contains less Sat. FatSaturated Fat -49.8%
Contains more Mono. FatMonounsaturated Fat +594.9%
Contains more Poly. FatPolyunsaturated fat +13960%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Milk Tofu
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Saturated Fat ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Milk Tofu Opinion
Calories 42kcal 144kcal Tofu
Protein 3.37g 17.27g Tofu
Fats 0.97g 8.72g Tofu
Vitamin C 0mg 0.2mg Tofu
Net carbs 4.99g 0.48g Milk
Carbs 4.99g 2.78g Milk
Cholesterol 5mg 0mg Tofu
Vitamin D 48IU 0IU Milk
Magnesium 11mg 58mg Tofu
Calcium 125mg 683mg Tofu
Potassium 150mg 237mg Tofu
Iron 0.03mg 2.66mg Tofu
Sugar 5.2g Tofu
Fiber 0g 2.3g Tofu
Copper 0.01mg 0.378mg Tofu
Zinc 0.42mg 1.57mg Tofu
Phosphorus 95mg 190mg Tofu
Sodium 44mg 14mg Tofu
Vitamin A 196IU 166IU Milk
Vitamin A 58µg Milk
Vitamin E 0.01mg Milk
Vitamin D 1.2µg 0µg Milk
Manganese 0.003mg 1.181mg Tofu
Selenium 3.3µg 17.4µg Tofu
Vitamin B1 0.02mg 0.158mg Tofu
Vitamin B2 0.185mg 0.102mg Milk
Vitamin B3 0.093mg 0.381mg Tofu
Vitamin B5 0.361mg 0.133mg Milk
Vitamin B6 0.037mg 0.092mg Tofu
Vitamin B12 0.47µg 0µg Milk
Vitamin K 0.1µg Milk
Folate 5µg 29µg Tofu
Choline 17.7mg Milk
Saturated Fat 0.633g 1.261g Milk
Monounsaturated Fat 0.277g 1.925g Tofu
Polyunsaturated fat 0.035g 4.921g Tofu
Tryptophan 0.043mg 0.235mg Tofu
Threonine 0.143mg 0.785mg Tofu
Isoleucine 0.174mg 0.849mg Tofu
Leucine 0.319mg 1.392mg Tofu
Lysine 0.282mg 0.883mg Tofu
Methionine 0.088mg 0.211mg Tofu
Phenylalanine 0.174mg 0.835mg Tofu
Valine 0.22mg 0.87mg Tofu
Histidine 0.101mg 0.431mg Tofu
Omega-3 - ALA 0.004g Milk
Omega-6 - Linoleic acid 0.027g Milk

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Milk Tofu
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
15%
Milk
10%
Tofu
Minerals Daily Need Coverage Score
14%
Milk
87%
Tofu

Comparison summary

Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 5mg)
Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 5.2g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 30mg)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 16)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $0.6)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food is lower in Saturated Fat?
Milk
Milk is lower in Saturated Fat (difference - 0.628g)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/nutrients
  2. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/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.