Milk vs. Tofu
Nutrition comparison of Milk and Tofu
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
milk
versus
tofu
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in milk and tofu:
- Both milk and tofu are high in calcium.
- Milk has more riboflavin, pantothenic acid and Vitamin B12, however, tofu contains more folate.
- Tofu has 7.1 times less sugar than milk.
- Tofu is a great source of protein.
- Tofu is an excellent source of iron.
USDA sources for nutritional information: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) and Tofu (Tofu, raw, regular, prepared with calcium sulfate) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Milk has 34% less calories than tofu - milk has 50 calories per 100 grams and tofu has 76 calories.
For macronutrient ratios, milk is lighter in protein, much heavier in carbs and lighter in fat compared to tofu per calorie. Milk has a macronutrient ratio of 27:38:35 and for tofu, 39:9:52 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Milk | Tofu | |
|---|---|---|
| Protein | 27% | 39% |
| Carbohydrates | 38% | 9% |
| Fat | 35% | 52% |
| Alcohol | ~ | ~ |
carbohydrates
Both milk and tofu are low in carbohydrates - milk has 4.8g 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 milk comprise of 100% sugar.
dietary fiber
Tofu has more dietary fiber than milk - tofu has 0.3g of dietary fiber per 100 grams and milk does not contain significant amounts.
sugar
Tofu has 7.1 times less sugar than milk - 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 145% more protein than milk - milk has 3.3g of protein per 100 grams and tofu has 8.1g of protein.
Fat
saturated fat
Milk and tofu contain similar amounts of saturated fat - milk has 1.3g of saturated fat per 100 grams and tofu has 0.69g of saturated fat.
trans fat
Both milk and tofu are low in trans fat - milk has 0.09g of trans fat per 100 grams and tofu does not contain significant amounts.
cholesterol
Both milk and tofu are low in cholesterol - milk has 8mg of cholesterol per 100 grams and tofu does not contain significant amounts.
Vitamins
Vitamin C
Milk and tofu contain similar amounts of Vitamin C - milk has 0.2mg of Vitamin C per 100 grams and tofu has 0.1mg of Vitamin C.
Vitamin A
Milk has more Vitamin A than tofu - milk has 55ug of Vitamin A per 100 grams and tofu does not contain significant amounts.
Vitamin D
Milk has more Vitamin D than tofu - milk has 49iu of Vitamin D per 100 grams and tofu does not contain significant amounts.
Vitamin E
Milk and tofu contain similar amounts of Vitamin E - milk has 0.03mg of Vitamin E per 100 grams and tofu has 0.01mg of Vitamin E.
Vitamin K
Milk and tofu contain similar amounts of Vitamin K - milk has 0.2ug of Vitamin K per 100 grams and tofu has 2.4ug of Vitamin K.
The B Vitamins
Milk has more riboflavin, pantothenic acid and Vitamin B12, however, tofu contains more folate. Both milk and tofu contain significant amounts of thiamin, niacin and Vitamin B6.
| Milk | Tofu | |
|---|---|---|
| Thiamin | 0.039 MG | 0.081 MG |
| Riboflavin | 0.185 MG | 0.052 MG |
| Niacin | 0.092 MG | 0.195 MG |
| Pantothenic acid | 0.356 MG | 0.068 MG |
| Vitamin B6 | 0.038 MG | 0.047 MG |
| Folate | 5 UG | 15 UG |
| Vitamin B12 | 0.53 UG | ~ |
Minerals
calcium
Both milk and tofu are high in calcium. Tofu has 192% more calcium than milk - milk has 120mg of calcium per 100 grams and tofu has 350mg of calcium.
iron
Tofu is an excellent source of iron and it has 267 times more iron than milk - milk has 0.02mg of iron per 100 grams and tofu has 5.4mg of iron.
potassium
Milk and tofu contain similar amounts of potassium - milk has 140mg 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 milk per 100 grams.
| Milk | Tofu | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.319 G |
| Total | 0.008 G | 0.319 G |
omega 6s
Comparing omega-6 fatty acids, tofu has more linoleic acid than milk per 100 grams.
| Milk | Tofu | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.062 G | 2.38 G |
| Total | 0.066 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.
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 milk or tofu contain more calories in 100 grams?Milk has 30% less calories than tofu - milk has 50 calories in 100g and tofu has 76 calories.
Is milk or tofu better for protein?
Tofu is a great source of protein and it has 150% more protein than milk - milk has 3.3g of protein per 100 grams and tofu has 8.1g of protein.
Does milk or tofu have more carbohydrates?
By weight, both milk and tofu are low in carbohydrates - milk has 4.8g 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 milk comprise of 100% sugar.
Does milk or tofu contain more calcium?
Both milk and tofu are high in calcium. Tofu has 190% more calcium than milk - milk has 120mg of calcium in 100 grams and tofu has 350mg of calcium.
Does milk or tofu contain more iron?
Tofu is an abundant source of iron and it has 267 times more iron than milk - milk has 0.02mg of iron in 100 grams and tofu has 5.4mg of iron.