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Tofu vs. Milk — In-Depth Nutrition Comparison

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How are tofu and milk different?

  • Tofu is higher in iron, manganese, calcium, copper, selenium, and vitamin B1; however, milk is richer in vitamin B12, vitamin B2, vitamin D, and vitamin B5.
  • Daily need coverage for iron for tofu is 67% higher.
  • Tofu contains 202 times more manganese than milk. While tofu contains 0.605mg of manganese, milk contains only 0.003mg.
  • Tofu has a lower glycemic index (15) than milk (31).

Tofu, raw, regular, prepared with calcium sulfate and Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D are the varieties used in this article.

Infographic

Tofu vs 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
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%
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%
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%
Contains more PotassiumPotassium +24%
~equal in Phosphorus ~95mg

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
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%
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%
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%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +255.8%
Contains more Vitamin B5Vitamin B5 +430.9%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~0.01mg

All nutrients comparison - raw data values

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

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
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
Contains more ProteinProtein +139.8%
Contains more FatsFats +392.8%
Contains more CarbsCarbs +166.8%
~equal in Water ~89.92g
~equal in Other ~0.75g

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
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
Contains more Mono. FatMonounsaturated fat +281.2%
Contains more Poly. FatPolyunsaturated fat +7611.4%
~equal in Saturated fat ~0.633g

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. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/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.