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Tofu vs. Milk — In-Depth Nutrition Comparison

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How are tofu and milk different?

  • Tofu is richer in calcium, manganese, copper, iron, selenium, phosphorus, vitamin B1, magnesium, and zinc, while milk is higher in vitamin B12.
  • Tofu covers your daily need for calcium, 56% more than milk.
  • Tofu contains 394 times more manganese than milk. Tofu contains 1.181mg of manganese, while milk contains 0.003mg.
  • Milk has a higher glycemic index (31) than tofu (15).

Tofu, raw, firm, prepared with calcium sulfate and Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D types were used in this article.

Infographic

Tofu vs Milk 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.
Tofu
10
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%
Milk
0
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 +427.3%
Contains more CalciumCalcium +446.4%
Contains more PotassiumPotassium +58%
Contains more IronIron +8766.7%
Contains more CopperCopper +3680%
Contains more ZincZinc +273.8%
Contains more PhosphorusPhosphorus +100%
Contains less SodiumSodium -68.2%
Contains more ManganeseManganese +39266.7%
Contains more SeleniumSelenium +427.3%

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
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 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
Milk
8
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 +690%
Contains more Vitamin B3Vitamin B3 +309.7%
Contains more Vitamin B6Vitamin B6 +148.6%
Contains more FolateFolate +480%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +81.4%
Contains more Vitamin B5Vitamin B5 +171.4%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Tofu Milk DV% diff.
Calcium 683mg 125mg 56%
Manganese 1.181mg 0.003mg 51%
Copper 0.378mg 0.01mg 41%
Polyunsaturated fat 4.921g 0.035g 33%
Iron 2.66mg 0.03mg 33%
Protein 17.27g 3.37g 28%
Selenium 17.4µg 3.3µg 26%
Vitamin B12 0µg 0.47µg 20%
Phosphorus 190mg 95mg 14%
Vitamin B1 0.158mg 0.02mg 12%
Fats 8.72g 0.97g 12%
Magnesium 58mg 11mg 11%
Zinc 1.57mg 0.42mg 10%
Fiber 2.3g 0g 9%
Vitamin D 0µg 1.2µg 6%
Vitamin D 0IU 48IU 6%
Folate 29µg 5µg 6%
Vitamin A 58µg 6%
Vitamin B2 0.102mg 0.185mg 6%
Vitamin B5 0.133mg 0.361mg 5%
Calories 144kcal 42kcal 5%
Vitamin B6 0.092mg 0.037mg 4%
Monounsaturated fat 1.925g 0.277g 4%
Potassium 237mg 150mg 3%
Choline 17.7mg 3%
Saturated fat 1.261g 0.633g 3%
Vitamin B3 0.381mg 0.093mg 2%
Cholesterol 0mg 5mg 2%
Sodium 14mg 44mg 1%
Carbs 2.78g 4.99g 1%
Vitamin C 0.2mg 0mg 0%
Net carbs 0.48g 4.99g N/A
Sugar 5.2g N/A
Vitamin E 0.01mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.235mg 0.043mg 0%
Threonine 0.785mg 0.143mg 0%
Isoleucine 0.849mg 0.174mg 0%
Leucine 1.392mg 0.319mg 0%
Lysine 0.883mg 0.282mg 0%
Methionine 0.211mg 0.088mg 0%
Phenylalanine 0.835mg 0.174mg 0%
Valine 0.87mg 0.22mg 0%
Histidine 0.431mg 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
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
Milk
2
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 +412.5%
Contains more FatsFats +799%
Contains more OtherOther +86.7%
Contains more CarbsCarbs +79.5%
Contains more WaterWater +28.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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 +594.9%
Contains more Poly. FatPolyunsaturated fat +13960%
Contains less Sat. FatSaturated fat -49.8%

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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. 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.