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  6. Tofu vs. Condensed milk

Tofu vs. Condensed milk — In-Depth Nutrition Comparison

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Important differences between tofu and condensed milk

  • Tofu has more iron, manganese, and copper; however, condensed milk has more vitamin B2, phosphorus, vitamin B12, vitamin B5, and choline.
  • Tofu's daily need coverage for iron is 65% more.
  • Tofu has 101 times more manganese than condensed milk. Tofu has 0.605mg of manganese, while condensed milk has 0.006mg.
  • Tofu is lower in saturated fat.
  • Condensed milk has a higher glycemic index than tofu.

The food varieties used in the comparison are Tofu, raw, regular, prepared with calcium sulfate and Milk, canned, condensed, sweetened.

Infographic

Tofu vs Condensed milk 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.
Tofu
Tofu
6
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 85% 33% 7.1% 5% 26% 108% 17% 0.78% 81%
Contains more MagnesiumMagnesium +15.4%
Contains more CalciumCalcium +23.2%
Contains more IronIron +2721.1%
Contains more CopperCopper +1186.7%
Contains less SodiumSodium -94.5%
Contains more ManganeseManganese +9983.3%
Contains more PotassiumPotassium +206.6%
Contains more ZincZinc +17.5%
Contains more PhosphorusPhosphorus +160.8%
Contains more SeleniumSelenium +66.3%

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.
Tofu
Tofu
2
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%
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 8.7% 25% 3.2% 3% 23% 96% 3.9% 45% 12% 55% 1.5% 8.3% 49%
Contains more Vitamin KVitamin K +300%
Contains more FolateFolate +36.4%
Contains more Vitamin CVitamin C +2500%
Contains more Vitamin EVitamin E +1500%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +11.1%
Contains more Vitamin B2Vitamin B2 +700%
Contains more Vitamin B5Vitamin B5 +1002.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +209.4%
~equal in Vitamin B3 ~0.21mg
~equal in Vitamin B6 ~0.051mg

All nutrients comparison - raw data values

Nutrient Tofu Condensed milk DV% diff.
Iron 5.36mg 0.19mg 65%
Vitamin B2 0.052mg 0.416mg 28%
Manganese 0.605mg 0.006mg 26%
Saturated fat 0.691g 5.486g 22%
Phosphorus 97mg 253mg 22%
Copper 0.193mg 0.015mg 20%
Carbs 1.87g 54.4g 18%
Vitamin B12 0µg 0.44µg 18%
Polyunsaturated fat 2.699g 0.337g 16%
Vitamin B5 0.068mg 0.75mg 14%
Calories 76kcal 321kcal 12%
Choline 28.8mg 89.1mg 11%
Selenium 8.9µg 14.8µg 11%
Cholesterol 0mg 34mg 11%
Vitamin A 74µg 8%
Potassium 121mg 371mg 7%
Calcium 350mg 284mg 7%
Fats 4.78g 8.7g 6%
Sodium 7mg 127mg 5%
Monounsaturated fat 1.056g 2.427g 3%
Vitamin C 0.1mg 2.6mg 3%
Vitamin K 2.4µg 0.6µg 2%
Vitamin D 0IU 6IU 1%
Folate 15µg 11µg 1%
Fiber 0.3g 0g 1%
Zinc 0.8mg 0.94mg 1%
Vitamin E 0.01mg 0.16mg 1%
Magnesium 30mg 26mg 1%
Vitamin B1 0.081mg 0.09mg 1%
Vitamin D 0µg 0.2µg 1%
Protein 8.08g 7.91g 0%
Net carbs 1.57g 54.4g N/A
Sugar 0.62g 54.4g N/A
Vitamin B3 0.195mg 0.21mg 0%
Vitamin B6 0.047mg 0.051mg 0%
Tryptophan 0.12mg 0.112mg 0%
Threonine 0.402mg 0.357mg 0%
Isoleucine 0.435mg 0.479mg 0%
Leucine 0.713mg 0.775mg 0%
Lysine 0.452mg 0.627mg 0%
Methionine 0.108mg 0.198mg 0%
Phenylalanine 0.428mg 0.382mg 0%
Valine 0.446mg 0.529mg 0%
Histidine 0.221mg 0.214mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
8% 9% 54% 27% 2%
Protein: 7.91 g
Fats: 8.7 g
Carbs: 54.4 g
Water: 27.16 g
Other: 1.83 g
Contains more WaterWater +211.3%
Contains more FatsFats +82%
Contains more CarbsCarbs +2809.1%
Contains more OtherOther +154.2%
~equal in Protein ~7.91g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
66% 29% 4%
Saturated fat: Sat. Fat 5.486 g
Monounsaturated fat: Mono. Fat 2.427 g
Polyunsaturated fat: Poly. Fat 0.337 g
Contains less Sat. FatSaturated fat -87.4%
Contains more Poly. FatPolyunsaturated fat +700.9%
Contains more Mono. FatMonounsaturated fat +129.8%

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. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172476/nutrients
  2. Condensed milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171275/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.