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Milk vs. Tofu — In-Depth Nutrition Comparison

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How are Milk and Tofu different?

  • Milk is higher in Vitamin B12, Vitamin B2, Vitamin D, and Vitamin B5, however, Tofu is richer in Iron, Manganese, Calcium, Copper, Selenium, and Vitamin B1.
  • Daily need coverage for Iron from Tofu is 67% higher.

Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D and Tofu, raw, regular, prepared with calcium sulfate are the varieties 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
1
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
8
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 +24%
Contains more MagnesiumMagnesium +172.7%
Contains more CalciumCalcium +180%
Contains more IronIron +17766.7%
Contains more CopperCopper +1830%
Contains more ZincZinc +90.5%
Contains less SodiumSodium -84.1%
Contains more ManganeseManganese +20066.7%
Contains more SeleniumSelenium +169.7%
~equal in Phosphorus ~97mg

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
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% 12% 0.2% 36% 5% 43% 1.7% 22% 8.5% 59% 0.25% 3.8% 9.7%
Tofu
Tofu
7
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% 5.1% 0.2% 0% 20% 12% 3.7% 4.1% 11% 0% 6% 11% 16%
Contains more Vitamin AVitamin A +130.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +255.8%
Contains more Vitamin B5Vitamin B5 +430.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +305%
Contains more Vitamin B3Vitamin B3 +109.7%
Contains more Vitamin B6Vitamin B6 +27%
Contains more Vitamin KVitamin K +2300%
Contains more FolateFolate +200%
Contains more CholineCholine +62.7%
~equal in Vitamin E ~0.01mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Milk
Milk
3
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
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 CarbsCarbs +166.8%
Contains more ProteinProtein +139.8%
Contains more FatsFats +392.8%
~equal in Water ~84.55g
~equal in Other ~0.72g

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 0.691 g
Monounsaturated Fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
Contains more Mono. FatMonounsaturated Fat +281.2%
Contains more Poly. FatPolyunsaturated fat +7611.4%
~equal in Saturated Fat ~0.691g

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 76kcal Tofu
Protein 3.37g 8.08g Tofu
Fats 0.97g 4.78g Tofu
Vitamin C 0mg 0.1mg Tofu
Net carbs 4.99g 1.57g Milk
Carbs 4.99g 1.87g Milk
Cholesterol 5mg 0mg Tofu
Vitamin D 48IU 0IU Milk
Magnesium 11mg 30mg Tofu
Calcium 125mg 350mg Tofu
Potassium 150mg 121mg Milk
Iron 0.03mg 5.36mg Tofu
Sugar 5.2g 0.62g Tofu
Fiber 0g 0.3g Tofu
Copper 0.01mg 0.193mg Tofu
Zinc 0.42mg 0.8mg Tofu
Phosphorus 95mg 97mg Tofu
Sodium 44mg 7mg Tofu
Vitamin A 196IU 85IU Milk
Vitamin A 58µg Milk
Vitamin E 0.01mg 0.01mg
Vitamin D 1.2µg 0µg Milk
Manganese 0.003mg 0.605mg Tofu
Selenium 3.3µg 8.9µg Tofu
Vitamin B1 0.02mg 0.081mg Tofu
Vitamin B2 0.185mg 0.052mg Milk
Vitamin B3 0.093mg 0.195mg Tofu
Vitamin B5 0.361mg 0.068mg Milk
Vitamin B6 0.037mg 0.047mg Tofu
Vitamin B12 0.47µg 0µg Milk
Vitamin K 0.1µg 2.4µg Tofu
Folate 5µg 15µg Tofu
Choline 17.7mg 28.8mg Tofu
Saturated Fat 0.633g 0.691g Milk
Monounsaturated Fat 0.277g 1.056g Tofu
Polyunsaturated fat 0.035g 2.699g Tofu
Tryptophan 0.043mg 0.12mg Tofu
Threonine 0.143mg 0.402mg Tofu
Isoleucine 0.174mg 0.435mg Tofu
Leucine 0.319mg 0.713mg Tofu
Lysine 0.282mg 0.452mg Tofu
Methionine 0.088mg 0.108mg Tofu
Phenylalanine 0.174mg 0.428mg Tofu
Valine 0.22mg 0.446mg Tofu
Histidine 0.101mg 0.221mg 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

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
7%
Tofu
Minerals Daily Need Coverage Score
14%
Milk
59%
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 - 4.58g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 37mg)
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 - 0.058g)
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/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.