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  6. Tofu vs. Powdered milk

Tofu vs. Powdered milk — In-Depth Nutrition Comparison

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How are tofu and powdered milk different?

  • Tofu is higher in iron and manganese; however, powdered milk is richer in vitamin B12, phosphorus, vitamin B2, calcium, vitamin B5, and potassium.
  • Daily need coverage for vitamin B12 for powdered milk is 135% higher.
  • Tofu contains 15 times more manganese than powdered milk. While tofu contains 0.605mg of manganese, powdered milk contains only 0.04mg.
  • Tofu has less saturated fat.
  • Tofu has a lower glycemic index (15) than powdered milk (32).

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

Infographic

Tofu vs Powdered 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
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%
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%
Contains more IronIron +1040.4%
Contains more CopperCopper +141.3%
Contains less SodiumSodium -98.1%
Contains more ManganeseManganese +1412.5%
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%

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
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%
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%
Contains more Vitamin CVitamin C +8500%
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 ~2.2µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
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
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
Contains more WaterWater +3323.1%
Contains more ProteinProtein +225.7%
Contains more FatsFats +458.8%
Contains more CarbsCarbs +1954.5%
Contains more OtherOther +744.4%

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% 31% 3%
Saturated fat: Sat. Fat 16.742 g
Monounsaturated fat: Mono. Fat 7.924 g
Polyunsaturated fat: Poly. Fat 0.665 g
Contains less Sat. FatSaturated fat -95.9%
Contains more Poly. FatPolyunsaturated fat +305.9%
Contains more Mono. FatMonounsaturated fat +650.4%

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