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Powdered milk vs. Tofu — In-Depth Nutrition Comparison

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How are powdered milk and tofu different?

  • Powdered milk is higher in vitamin B12, phosphorus, vitamin B2, calcium, vitamin B5, and potassium; however, tofu is richer in iron and manganese.
  • Daily need coverage for vitamin B12 for powdered milk is 135% higher.
  • Tofu has a lower glycemic index (15) than powdered milk (32).

Milk, dry, whole, without added vitamin D and Tofu, raw, regular, prepared with calcium sulfate are the varieties used in this article.

Infographic

Powdered milk vs Tofu infographic
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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
4
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 MagnesiumMagnesium +183.3%
Contains more CalciumCalcium +160.6%
Contains more PotassiumPotassium +999.2%
Contains more ZincZinc +317.5%
Contains more PhosphorusPhosphorus +700%
Contains more SeleniumSelenium +83.1%
Contains more IronIron +1040.4%
Contains more CopperCopper +141.3%
Contains less SodiumSodium -98.1%
Contains more ManganeseManganese +1412.5%

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
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 0.33% 0% 0.2% 0% 20% 12% 3.7% 4.1% 11% 0% 6% 11% 16%
Contains more Vitamin CVitamin C +8500%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +5700%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +249.4%
Contains more Vitamin B2Vitamin B2 +2217.3%
Contains more Vitamin B3Vitamin B3 +231.3%
Contains more Vitamin B5Vitamin B5 +3239.7%
Contains more Vitamin B6Vitamin B6 +542.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +146.7%
Contains more CholineCholine +307.6%
~equal in Vitamin K ~2.4µg

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
1
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 ProteinProtein +225.7%
Contains more FatsFats +458.8%
Contains more CarbsCarbs +1954.5%
Contains more OtherOther +744.4%
Contains more WaterWater +3323.1%

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
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 +650.4%
Contains less Sat. FatSaturated fat -95.9%
Contains more Poly. FatPolyunsaturated fat +305.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Powdered milk Tofu DV% diff.
Vitamin B12 3.25µg 0µg 135%
Phosphorus 776mg 97mg 97%
Vitamin B2 1.205mg 0.052mg 89%
Saturated fat 16.742g 0.691g 73%
Iron 0.47mg 5.36mg 61%
Calcium 912mg 350mg 56%
Vitamin B5 2.271mg 0.068mg 44%
Protein 26.32g 8.08g 36%
Potassium 1330mg 121mg 36%
Fats 26.71g 4.78g 34%
Cholesterol 97mg 0mg 32%
Vitamin A 258µg 29%
Manganese 0.04mg 0.605mg 25%
Zinc 3.34mg 0.8mg 23%
Calories 496kcal 76kcal 21%
Vitamin B6 0.302mg 0.047mg 20%
Monounsaturated fat 7.924g 1.056g 17%
Vitamin B1 0.283mg 0.081mg 17%
Choline 117.4mg 28.8mg 16%
Sodium 371mg 7mg 16%
Polyunsaturated fat 0.665g 2.699g 14%
Selenium 16.3µg 8.9µg 13%
Magnesium 85mg 30mg 13%
Copper 0.08mg 0.193mg 13%
Carbs 38.42g 1.87g 12%
Vitamin C 8.6mg 0.1mg 9%
Folate 37µg 15µg 6%
Vitamin E 0.58mg 0.01mg 4%
Vitamin D 0.5µg 0µg 3%
Vitamin B3 0.646mg 0.195mg 3%
Vitamin D 20IU 0IU 3%
Fiber 0g 0.3g 1%
Net carbs 38.42g 1.57g N/A
Sugar 38.42g 0.62g N/A
Vitamin K 2.2µg 2.4µg 0%
Tryptophan 0.371mg 0.12mg 0%
Threonine 1.188mg 0.402mg 0%
Isoleucine 1.592mg 0.435mg 0%
Leucine 2.578mg 0.713mg 0%
Lysine 2.087mg 0.452mg 0%
Methionine 0.66mg 0.108mg 0%
Phenylalanine 1.271mg 0.428mg 0%
Valine 1.762mg 0.446mg 0%
Histidine 0.714mg 0.221mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Powdered 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
93%
Powdered milk
6%
Tofu
Minerals Daily Need Coverage Score
106%
Powdered milk
59%
Tofu

Comparison summary

Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 97mg)
Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 37.8g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 364mg)
Which food is lower in Saturated fat?
Tofu
Tofu is lower in Saturated fat (difference - 16.051g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 17)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $2.2)
Which food is richer in minerals?
Powdered milk
Powdered milk is relatively richer in minerals
Which food is richer in vitamins?
Powdered milk
Powdered milk is relatively richer in vitamins

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/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.