Milk vs. Silken Tofu

Nutrition comparison of Milk and Silken Tofu


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of milk versus silken tofu (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in milk and silken tofu:

  • Both milk and silken tofu are high in calcium.
  • Milk has more riboflavin, pantothenic acid and Vitamin B12, however, silken tofu contains more niacin and folate.
Detailed nutritional comparison of milk and silken tofu is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) and Silken Tofu (Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)) . Have a correction or suggestions? Shoot us an email.


Image of Milk src
Image of Silken Tofu src

Calories and Carbs

calories

Milk and silken tofu contain similar amounts of calories - milk has 50kcal of calories per 100 grams and silken tofu has 61kcal of calories.

dietary fiber

Silken tofu has more dietary fiber than milk - silken tofu has 0.2g of dietary fiber per 100 grams and milk does not contain significant amounts.

sugar

Silken tofu has less sugar than milk - milk has 5.1g of sugar per 100 grams and silken tofu has 0.7g of sugar.

Protein

protein

Silken tofu has more protein than milk - milk has 3.3g of protein per 100 grams and silken tofu has 7.2g of protein.

Fat

saturated fat

Milk and silken tofu contain similar amounts of saturated fat - milk has 1.3g of saturated fat per 100 grams and silken tofu has 0.53g of saturated fat.

trans fat

Milk and silken tofu contain similar amounts of trans fat - milk has 0.09g of trans fat per 100 grams and silken tofu does not contain significant amounts.

Vitamins

Vitamin C

Milk and silken tofu contain similar amounts of Vitamin C - milk has 0.2mg of Vitamin C per 100 grams and silken tofu has 0.2mg of Vitamin C.

Vitamin A

Milk has more Vitamin A than silken tofu - milk has 55ug of Vitamin A per 100 grams and silken tofu does not contain significant amounts.

Vitamin D

Milk has more Vitamin D than silken tofu - milk has 49iu of Vitamin D per 100 grams and silken tofu does not contain significant amounts.

Vitamin E

Milk and silken tofu contain similar amounts of Vitamin E - milk has 0.03mg of Vitamin E per 100 grams and silken tofu has 0.01mg of Vitamin E.

The B Vitamins

Milk has more riboflavin, pantothenic acid and Vitamin B12, however, silken tofu contains more niacin and folate. Both milk and silken tofu contain significant amounts of thiamin and Vitamin B6.

Milk Silken Tofu
Thiamin 0.039 MG 0.047 MG
Riboflavin 0.185 MG 0.037 MG
Niacin 0.092 MG 0.535 MG
Pantothenic acid 0.356 MG 0.051 MG
Vitamin B6 0.038 MG 0.052 MG
Folate 5 UG 44 UG
Vitamin B12 0.53 UG ~

Minerals

calcium

Both milk and silken tofu are high in calcium - milk has 120mg of calcium per 100 grams and silken tofu has 111mg of calcium.

iron

Silken tofu has more iron than milk - milk has 0.02mg of iron per 100 grams and silken tofu has 1.1mg of iron.

potassium

Milk and silken tofu contain similar amounts of potassium - milk has 140mg of potassium per 100 grams and silken tofu has 120mg of potassium.

Antioxidants and Phytonutrients

carotenoids

Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, both milk and silken tofu contain small amounts of beta-carotene.

Milk Silken Tofu
beta-carotene 4 UG 4 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, silken tofu has more alpha linoleic acid (ALA) than milk per 100 grams.

Milk Silken Tofu
alpha linoleic acid 0.008 G 0.246 G
Total 0.008 G 0.246 G

omega 6s

Comparing omega-6 fatty acids, silken tofu has more linoleic acid than milk per 100 grams.

Milk Silken Tofu
other omega 6 0.004 G ~
linoleic acid 0.062 G 1.835 G
Total 0.066 G 1.835 G



Customize your serving size


The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.

Note: The specific food items compared are: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) and Silken Tofu (Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)) .

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Milk
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Silken Tofu
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Vitamins and Minerals
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thiamin (Vit B1)
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riboflavin (Vit B2)
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niacin (Vit B3)
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pantothenic acid (Vit B5)
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folate (Vit B9)
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