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  6. Tofu vs. Condensed milk

Tofu vs. Condensed milk — In-Depth Nutrition Comparison

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Differences between tofu and condensed milk

  • Tofu has more manganese, copper, calcium, iron, and fiber, while condensed milk has more vitamin B2, vitamin B12, and vitamin B5.
  • Tofu's daily need coverage for manganese is 51% higher.
  • The amount of saturated fat in tofu is lower.
  • Tofu has a lower glycemic index. The glycemic index of tofu is 15, while the glycemic index of condensed milk is 61.

The food types used in this comparison are Tofu, raw, firm, 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
8
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%
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 +123.1%
Contains more CalciumCalcium +140.5%
Contains more IronIron +1300%
Contains more CopperCopper +2420%
Contains more ZincZinc +67%
Contains less SodiumSodium -89%
Contains more ManganeseManganese +19583.3%
Contains more SeleniumSelenium +17.6%
Contains more PotassiumPotassium +56.5%
Contains more PhosphorusPhosphorus +33.2%

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
4
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%
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 B1Vitamin B1 +75.6%
Contains more Vitamin B3Vitamin B3 +81.4%
Contains more Vitamin B6Vitamin B6 +80.4%
Contains more FolateFolate +163.6%
Contains more Vitamin CVitamin C +1200%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +307.8%
Contains more Vitamin B5Vitamin B5 +463.9%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Tofu Condensed milk DV% diff.
Manganese 1.181mg 0.006mg 51%
Calcium 683mg 284mg 40%
Copper 0.378mg 0.015mg 40%
Polyunsaturated fat 4.921g 0.337g 31%
Iron 2.66mg 0.19mg 31%
Vitamin B2 0.102mg 0.416mg 24%
Protein 17.27g 7.91g 19%
Saturated fat 1.261g 5.486g 19%
Vitamin B12 0µg 0.44µg 18%
Carbs 2.78g 54.4g 17%
Choline 89.1mg 16%
Vitamin B5 0.133mg 0.75mg 12%
Cholesterol 0mg 34mg 11%
Fiber 2.3g 0g 9%
Phosphorus 190mg 253mg 9%
Calories 144kcal 321kcal 9%
Magnesium 58mg 26mg 8%
Vitamin A 74µg 8%
Zinc 1.57mg 0.94mg 6%
Vitamin B1 0.158mg 0.09mg 6%
Folate 29µg 11µg 5%
Selenium 17.4µg 14.8µg 5%
Sodium 14mg 127mg 5%
Potassium 237mg 371mg 4%
Vitamin C 0.2mg 2.6mg 3%
Vitamin B6 0.092mg 0.051mg 3%
Vitamin D 0µg 0.2µg 1%
Vitamin D 0IU 6IU 1%
Vitamin E 0.16mg 1%
Monounsaturated fat 1.925g 2.427g 1%
Vitamin K 0.6µg 1%
Vitamin B3 0.381mg 0.21mg 1%
Fats 8.72g 8.7g 0%
Net carbs 0.48g 54.4g N/A
Sugar 54.4g N/A
Tryptophan 0.235mg 0.112mg 0%
Threonine 0.785mg 0.357mg 0%
Isoleucine 0.849mg 0.479mg 0%
Leucine 1.392mg 0.775mg 0%
Lysine 0.883mg 0.627mg 0%
Methionine 0.211mg 0.198mg 0%
Phenylalanine 0.835mg 0.382mg 0%
Valine 0.87mg 0.529mg 0%
Histidine 0.431mg 0.214mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
3
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 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 ProteinProtein +118.3%
Contains more WaterWater +157.1%
Contains more CarbsCarbs +1856.8%
Contains more OtherOther +30.7%
~equal in Fats ~8.7g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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 -77%
Contains more Poly. FatPolyunsaturated fat +1360.2%
Contains more Mono. FatMonounsaturated fat +26.1%

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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. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/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.