Skim Milk vs. Fried Tofu
Nutrition comparison of Skim Milk and Fried Tofu
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
skim milk
versus
fried tofu
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in skim milk and fried tofu:
- Both skim milk and fried tofu are high in calcium.
- Fried tofu has more thiamin, Vitamin B6 and folate, however, skim milk contains more riboflavin, pantothenic acid and Vitamin B12.
- Fried tofu is an excellent source of dietary fiber, iron and protein.
- Skim milk has 51.1 times less saturated fat than fried tofu.
USDA sources for nutritional information: Skim Milk (Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)) and Fried Tofu (Tofu, fried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Fried tofu is high in calories and skim milk has 87% less calories than fried tofu - skim milk has 34 calories per 100 grams and fried tofu has 270 calories.
For macronutrient ratios, skim milk is heavier in protein, much heavier in carbs and much lighter in fat compared to fried tofu per calorie. Skim milk has a macronutrient ratio of 39:58:3 and for fried tofu, 26:12:62 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Skim Milk | Fried Tofu | |
|---|---|---|
| Protein | 39% | 26% |
| Carbohydrates | 58% | 12% |
| Fat | 3% | 62% |
| Alcohol | ~ | ~ |
carbohydrates
Skim milk and fried tofu contain similar amounts of carbs - skim milk has 5g of total carbs per 100 grams and fried tofu has 8.9g of carbohydrates.
dietary fiber
Fried tofu is an excellent source of dietary fiber and it has more dietary fiber than skim milk - fried tofu has 3.9g of dietary fiber per 100 grams and skim milk does not contain significant amounts.
sugar
Skim milk and fried tofu contain similar amounts of sugar - skim milk has 5.1g of sugar per 100 grams and fried tofu has 2.7g of sugar.
Protein
protein
Fried tofu is an excellent source of protein and it has 458% more protein than skim milk - skim milk has 3.4g of protein per 100 grams and fried tofu has 18.8g of protein.
Fat
saturated fat
Skim milk has 51.1 times less saturated fat than fried tofu - skim milk has 0.06g of saturated fat per 100 grams and fried tofu has 2.9g of saturated fat.
cholesterol
Both skim milk and fried tofu are low in cholesterol - skim milk has 2mg of cholesterol per 100 grams and fried tofu does not contain significant amounts.
Vitamins
Vitamin A
Skim milk has 60 times more Vitamin A than fried tofu - skim milk has 61ug of Vitamin A per 100 grams and fried tofu has 1ug of Vitamin A.
Vitamin D
Skim milk has more Vitamin D than fried tofu - skim milk has 47iu of Vitamin D per 100 grams and fried tofu does not contain significant amounts.
Vitamin E
Skim milk and fried tofu contain similar amounts of Vitamin E - skim milk has 0.01mg of Vitamin E per 100 grams and fried tofu has 0.04mg of Vitamin E.
Vitamin K
Fried tofu has more Vitamin K than skim milk - fried tofu has 7.8ug of Vitamin K per 100 grams and skim milk does not contain significant amounts.
The B Vitamins
Fried tofu has more thiamin, Vitamin B6 and folate, however, skim milk contains more riboflavin, pantothenic acid and Vitamin B12. Both skim milk and fried tofu contain significant amounts of niacin.
| Skim Milk | Fried Tofu | |
|---|---|---|
| Thiamin | 0.045 MG | 0.17 MG |
| Riboflavin | 0.182 MG | 0.05 MG |
| Niacin | 0.094 MG | 0.1 MG |
| Pantothenic acid | 0.357 MG | 0.14 MG |
| Vitamin B6 | 0.037 MG | 0.099 MG |
| Folate | 5 UG | 27 UG |
| Vitamin B12 | 0.5 UG | ~ |
Minerals
calcium
Both skim milk and fried tofu are high in calcium. Fried tofu has 205% more calcium than skim milk - skim milk has 122mg of calcium per 100 grams and fried tofu has 372mg of calcium.
iron
Fried tofu is an excellent source of iron and it has 161 times more iron than skim milk - skim milk has 0.03mg of iron per 100 grams and fried tofu has 4.9mg of iron.
potassium
Skim milk and fried tofu contain similar amounts of potassium - skim milk has 156mg of potassium per 100 grams and fried tofu has 146mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, fried tofu has more alpha linoleic acid (ALA) than skim milk per 100 grams.
| Skim Milk | Fried Tofu | |
|---|---|---|
| alpha linoleic acid | 0.001 G | 1.346 G |
| Total | 0.001 G | 1.346 G |
omega 6s
Comparing omega-6 fatty acids, fried tofu has more linoleic acid than skim milk per 100 grams.
| Skim Milk | Fried Tofu | |
|---|---|---|
| linoleic acid | 0.002 G | 10.044 G |
| Total | 0.002 G | 10.044 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Skim Milk or Fried Tofu .
Note: The specific food items compared are: Skim Milk (Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)) and Fried Tofu (Tofu, fried) .
Skim Milk g
()
|
Daily Values (%) |
Fried Tofu g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does skim milk or fried tofu contain more calories in 100 grams?Fried tofu is high in calories and skim milk has 90% less calories than fried tofu - skim milk has 34 calories in 100g and fried tofu has 270 calories.
Is skim milk or fried tofu better for protein?
Fried tofu is a fantastic source of protein and it has 460% more protein than skim milk - skim milk has 3.4g of protein per 100 grams and fried tofu has 18.8g of protein.
Does skim milk or fried tofu have more carbohydrates?
By weight, skim milk and fried tofu contain similar amounts of carbs - skim milk has 5g of carbs for 100g and fried tofu has 8.9g of carbohydrates.
Does skim milk or fried tofu contain more calcium?
Both skim milk and fried tofu are high in calcium. Fried tofu has 210% more calcium than skim milk - skim milk has 122mg of calcium in 100 grams and fried tofu has 372mg of calcium.
Does skim milk or fried tofu contain more iron?
Fried tofu is an abundant source of iron and it has 161 times more iron than skim milk - skim milk has 0.03mg of iron in 100 grams and fried tofu has 4.9mg of iron.