Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Dairy
  4. Milk
  5. Compare
  6. Milk vs. Tofu

Milk vs. Tofu — In-Depth Nutrition Comparison

Compare

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 for tofu is 67% higher.
  • Tofu has a lower glycemic index (15) than milk (31).

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% 19% 0.2% 18% 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% 0% 0.2% 0% 20% 12% 3.7% 4.1% 11% 0% 6% 11% 16%
Contains more Vitamin AVitamin A +∞%
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

All nutrients comparison - raw data values

Nutrient Milk Tofu DV% diff.
Iron 0.03mg 5.36mg 67%
Manganese 0.003mg 0.605mg 26%
Calcium 125mg 350mg 23%
Copper 0.01mg 0.193mg 20%
Vitamin B12 0.47µg 0µg 20%
Polyunsaturated fat 0.035g 2.699g 18%
Selenium 3.3µg 8.9µg 10%
Vitamin B2 0.185mg 0.052mg 10%
Protein 3.37g 8.08g 9%
Vitamin D 1.2µg 0µg 6%
Fats 0.97g 4.78g 6%
Vitamin A 58µg 6%
Vitamin D 48IU 0IU 6%
Vitamin B5 0.361mg 0.068mg 6%
Vitamin B1 0.02mg 0.081mg 5%
Magnesium 11mg 30mg 5%
Zinc 0.42mg 0.8mg 3%
Folate 5µg 15µg 3%
Choline 17.7mg 28.8mg 2%
Monounsaturated fat 0.277g 1.056g 2%
Vitamin K 0.1µg 2.4µg 2%
Calories 42kcal 76kcal 2%
Sodium 44mg 7mg 2%
Cholesterol 5mg 0mg 2%
Vitamin B3 0.093mg 0.195mg 1%
Fiber 0g 0.3g 1%
Vitamin B6 0.037mg 0.047mg 1%
Potassium 150mg 121mg 1%
Carbs 4.99g 1.87g 1%
Vitamin C 0mg 0.1mg 0%
Net carbs 4.99g 1.57g N/A
Sugar 5.2g 0.62g N/A
Phosphorus 95mg 97mg 0%
Vitamin E 0.01mg 0.01mg 0%
Saturated fat 0.633g 0.691g 0%
Tryptophan 0.043mg 0.12mg 0%
Threonine 0.143mg 0.402mg 0%
Isoleucine 0.174mg 0.435mg 0%
Leucine 0.319mg 0.713mg 0%
Lysine 0.282mg 0.452mg 0%
Methionine 0.088mg 0.108mg 0%
Phenylalanine 0.174mg 0.428mg 0%
Valine 0.22mg 0.446mg 0%
Histidine 0.101mg 0.221mg 0%
Omega-3 - ALA 0.004g N/A
Omega-6 - Linoleic acid 0.027g N/A

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

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.