Skim Milk vs. Tofu
Nutrition comparison of Skim Milk and 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
tofu
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in skim milk and tofu:
- Both skim milk and tofu are high in calcium.
- Skim milk has 55% less calories than tofu.
- Skim milk has more riboflavin, pantothenic acid and Vitamin B12, however, tofu contains more folate.
- Tofu has 7.2 times less sugar than skim milk.
- Tofu is a great source of protein.
- Tofu is an excellent source of iron.
USDA sources for nutritional information: Skim Milk (Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)) and Tofu (Tofu, raw, regular, prepared with calcium sulfate) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Skim milk has 55% less calories than tofu - skim milk has 34 calories per 100 grams and tofu has 76 calories.
For macronutrient ratios, skim milk is much heavier in carbs, much lighter in fat and similar to tofu for protein. Skim milk has a macronutrient ratio of 40:58:2 and for tofu, 39:9:52 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Skim Milk | Tofu | |
|---|---|---|
| Protein | 40% | 39% |
| Carbohydrates | 58% | 9% |
| Fat | 2% | 52% |
| Alcohol | ~ | ~ |
carbohydrates
Both skim milk and tofu are low in carbohydrates - skim milk has 5g of total carbs per 100 grams and tofu has 1.9g of carbohydrates.
The carbs in tofu are made of 67% sugar and 33% dietary fiber, whereas the carbs in skim milk comprise of 100% sugar.
dietary fiber
Tofu has more dietary fiber than skim milk - tofu has 0.3g of dietary fiber per 100 grams and skim milk does not contain significant amounts.
sugar
Tofu has 7.2 times less sugar than skim milk - skim milk has 5.1g of sugar per 100 grams and tofu has 0.62g of sugar.
Protein
protein
Tofu is a great source of protein and it has 140% more protein than skim milk - skim milk has 3.4g of protein per 100 grams and tofu has 8.1g of protein.
Fat
saturated fat
Both skim milk and tofu are low in saturated fat - skim milk has 0.06g of saturated fat per 100 grams and tofu has 0.69g of saturated fat.
cholesterol
Both skim milk and tofu are low in cholesterol - skim milk has 2mg of cholesterol per 100 grams and tofu does not contain significant amounts.
Vitamins
Vitamin C
Tofu and skim milk contain similar amounts of Vitamin C - tofu has 0.1mg of Vitamin C per 100 grams and skim milk does not contain significant amounts.
Vitamin A
Skim milk has more Vitamin A than tofu - skim milk has 61ug of Vitamin A per 100 grams and tofu does not contain significant amounts.
Vitamin D
Skim milk has more Vitamin D than tofu - skim milk has 47iu of Vitamin D per 100 grams and tofu does not contain significant amounts.
Vitamin E
Skim milk and tofu contain similar amounts of Vitamin E - skim milk has 0.01mg of Vitamin E per 100 grams and tofu has 0.01mg of Vitamin E.
Vitamin K
Tofu and skim milk contain similar amounts of Vitamin K - tofu has 2.4ug of Vitamin K per 100 grams and skim milk does not contain significant amounts.
The B Vitamins
Skim milk has more riboflavin, pantothenic acid and Vitamin B12, however, tofu contains more folate. Both skim milk and tofu contain significant amounts of thiamin, niacin and Vitamin B6.
| Skim Milk | Tofu | |
|---|---|---|
| Thiamin | 0.045 MG | 0.081 MG |
| Riboflavin | 0.182 MG | 0.052 MG |
| Niacin | 0.094 MG | 0.195 MG |
| Pantothenic acid | 0.357 MG | 0.068 MG |
| Vitamin B6 | 0.037 MG | 0.047 MG |
| Folate | 5 UG | 15 UG |
| Vitamin B12 | 0.5 UG | ~ |
Minerals
calcium
Both skim milk and tofu are high in calcium. Tofu has 187% more calcium than skim milk - skim milk has 122mg of calcium per 100 grams and tofu has 350mg of calcium.
iron
Tofu is an excellent source of iron and it has 177 times more iron than skim milk - skim milk has 0.03mg of iron per 100 grams and tofu has 5.4mg of iron.
potassium
Skim milk and tofu contain similar amounts of potassium - skim milk has 156mg of potassium per 100 grams and tofu has 121mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, tofu has more alpha linoleic acid (ALA) than skim milk per 100 grams.
| Skim Milk | Tofu | |
|---|---|---|
| alpha linoleic acid | 0.001 G | 0.319 G |
| Total | 0.001 G | 0.319 G |
omega 6s
Comparing omega-6 fatty acids, tofu has more linoleic acid than skim milk per 100 grams.
| Skim Milk | Tofu | |
|---|---|---|
| linoleic acid | 0.002 G | 2.38 G |
| Total | 0.002 G | 2.38 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.
Skim Milk g
()
|
Daily Values (%) |
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 % |
|
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 % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
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 tofu contain more calories in 100 grams?Skim milk has 60% less calories than tofu - skim milk has 34 calories in 100g and tofu has 76 calories.
Is skim milk or tofu better for protein?
Tofu is a great source of protein and it has 140% more protein than skim milk - skim milk has 3.4g of protein per 100 grams and tofu has 8.1g of protein.
Does skim milk or tofu have more carbohydrates?
By weight, both skim milk and tofu are low in carbohydrates - skim milk has 5g of carbs for 100g and tofu has 1.9g of carbohydrates. the carbs in tofu are made of 70% sugar and 30% dietary fiber, whereas the carbs in skim milk comprise of 100% sugar.
Does skim milk or tofu contain more calcium?
Both skim milk and tofu are high in calcium. Tofu has 190% more calcium than skim milk - skim milk has 122mg of calcium in 100 grams and tofu has 350mg of calcium.
Does skim milk or tofu contain more iron?
Tofu is an abundant source of iron and it has 177 times more iron than skim milk - skim milk has 0.03mg of iron in 100 grams and tofu has 5.4mg of iron.