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  6. Powdered milk vs. Tofu

Powdered milk vs. Tofu — In-Depth Nutrition Comparison

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How are powdered milk and tofu different?

  • Powdered milk is richer in vitamin B12, vitamin B2, phosphorus, vitamin B5, and potassium, while tofu is higher in manganese, copper, and iron.
  • Powdered milk covers your daily need for vitamin B12, 135% more than tofu.
  • Powdered milk has a higher glycemic index (32) than tofu (15).

Milk, dry, whole, without added vitamin D and Tofu, raw, firm, prepared with calcium sulfate types were used in this article.

Infographic

Powdered 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 61% 274% 117% 18% 27% 91% 333% 48% 5.2% 89%
Tofu
Tofu
4
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 +46.6%
Contains more CalciumCalcium +33.5%
Contains more PotassiumPotassium +461.2%
Contains more ZincZinc +112.7%
Contains more PhosphorusPhosphorus +308.4%
Contains more IronIron +466%
Contains more CopperCopper +372.5%
Contains less SodiumSodium -96.2%
Contains more ManganeseManganese +2852.5%
~equal in Selenium ~17.4µg

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 29% 86% 12% 7.5% 71% 278% 12% 136% 70% 406% 5.5% 28% 64%
Tofu
Tofu
0
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% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
Contains more Vitamin CVitamin C +4200%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +79.1%
Contains more Vitamin B2Vitamin B2 +1081.4%
Contains more Vitamin B3Vitamin B3 +69.6%
Contains more Vitamin B5Vitamin B5 +1607.5%
Contains more Vitamin B6Vitamin B6 +228.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +27.6%
Contains more CholineCholine +∞%

All nutrients comparison - raw data values

Nutrient Powdered milk Tofu DV% diff.
Vitamin B12 3.25µg 0µg 135%
Vitamin B2 1.205mg 0.102mg 85%
Phosphorus 776mg 190mg 84%
Saturated fat 16.742g 1.261g 70%
Manganese 0.04mg 1.181mg 50%
Vitamin B5 2.271mg 0.133mg 43%
Copper 0.08mg 0.378mg 33%
Cholesterol 97mg 0mg 32%
Potassium 1330mg 237mg 32%
Vitamin A 258µg 29%
Fats 26.71g 8.72g 28%
Polyunsaturated fat 0.665g 4.921g 28%
Iron 0.47mg 2.66mg 27%
Calcium 912mg 683mg 23%
Choline 117.4mg 21%
Protein 26.32g 17.27g 18%
Calories 496kcal 144kcal 18%
Sodium 371mg 14mg 16%
Zinc 3.34mg 1.57mg 16%
Vitamin B6 0.302mg 0.092mg 16%
Monounsaturated fat 7.924g 1.925g 15%
Carbs 38.42g 2.78g 12%
Vitamin B1 0.283mg 0.158mg 10%
Fiber 0g 2.3g 9%
Vitamin C 8.6mg 0.2mg 9%
Magnesium 85mg 58mg 6%
Vitamin E 0.58mg 4%
Vitamin D 0.5µg 0µg 3%
Vitamin D 20IU 0IU 3%
Selenium 16.3µg 17.4µg 2%
Folate 37µg 29µg 2%
Vitamin K 2.2µg 2%
Vitamin B3 0.646mg 0.381mg 2%
Net carbs 38.42g 0.48g N/A
Sugar 38.42g N/A
Tryptophan 0.371mg 0.235mg 0%
Threonine 1.188mg 0.785mg 0%
Isoleucine 1.592mg 0.849mg 0%
Leucine 2.578mg 1.392mg 0%
Lysine 2.087mg 0.883mg 0%
Methionine 0.66mg 0.211mg 0%
Phenylalanine 1.271mg 0.835mg 0%
Valine 1.762mg 0.87mg 0%
Histidine 0.714mg 0.431mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 27% 38% 2% 6%
Protein: 26.32 g
Fats: 26.71 g
Carbs: 38.42 g
Water: 2.47 g
Other: 6.08 g
Tofu
Tofu
1
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 ProteinProtein +52.4%
Contains more FatsFats +206.3%
Contains more CarbsCarbs +1282%
Contains more OtherOther +334.3%
Contains more WaterWater +2727.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 31% 3%
Saturated fat: Sat. Fat 16.742 g
Monounsaturated fat: Mono. Fat 7.924 g
Polyunsaturated fat: Poly. Fat 0.665 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 more Mono. FatMonounsaturated fat +311.6%
Contains less Sat. FatSaturated fat -92.5%
Contains more Poly. FatPolyunsaturated fat +640%

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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. Powdered milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173454/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.