Whole Milk vs. Tofu
Nutrition comparison of Whole Milk and Tofu
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
whole milk
versus
tofu
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole milk and tofu:
- Both whole milk and tofu are high in calcium.
- Tofu has 63% less saturated fat than whole milk.
- Tofu has 7.1 times less sugar than whole milk.
- Tofu is a great source of protein.
- Tofu is an excellent source of iron.
- Whole milk has more riboflavin, pantothenic acid and Vitamin B12, however, tofu contains more folate.
- Whole milk has signficantly more Vitamin D than tofu.
USDA sources for nutritional information: Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) and Tofu (Tofu, raw, regular, prepared with calcium sulfate) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Whole milk and tofu contain similar amounts of calories - whole milk has 61 calories per 100 grams and tofu has 76 calories.
For macronutrient ratios, whole milk is lighter in protein, much heavier in carbs and lighter in fat compared to tofu per calorie. Whole milk has a macronutrient ratio of 21:32:48 and for tofu, 39:9:52 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Milk | Tofu | |
|---|---|---|
| Protein | 21% | 39% |
| Carbohydrates | 32% | 9% |
| Fat | 48% | 52% |
| Alcohol | ~ | ~ |
carbohydrates
Both whole milk and tofu are low in carbohydrates - whole 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 whole milk comprise of 100% sugar.
dietary fiber
Tofu has more dietary fiber than whole milk - tofu has 0.3g of dietary fiber per 100 grams and whole milk does not contain significant amounts.
sugar
Tofu has 7.1 times less sugar than whole milk - whole 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 157% more protein than whole milk - whole milk has 3.2g of protein per 100 grams and tofu has 8.1g of protein.
Fat
saturated fat
Tofu has 63% less saturated fat than whole milk - whole milk has 1.9g of saturated fat per 100 grams and tofu has 0.69g of saturated fat.
cholesterol
Tofu has less cholesterol than whole milk - whole milk has 10mg of cholesterol per 100 grams and tofu does not contain significant amounts.
Vitamins
Vitamin C
Tofu and whole milk contain similar amounts of Vitamin C - tofu has 0.1mg of Vitamin C per 100 grams and whole milk does not contain significant amounts.
Vitamin A
Whole milk has more Vitamin A than tofu - whole milk has 46ug of Vitamin A per 100 grams and tofu does not contain significant amounts.
Vitamin D
Whole milk has signficantly more Vitamin D than tofu - whole milk has 51iu of Vitamin D per 100 grams and tofu does not contain significant amounts.
Vitamin E
Whole milk and tofu contain similar amounts of Vitamin E - whole milk has 0.07mg of Vitamin E per 100 grams and tofu has 0.01mg of Vitamin E.
Vitamin K
Whole milk and tofu contain similar amounts of Vitamin K - whole milk has 0.3ug of Vitamin K per 100 grams and tofu has 2.4ug of Vitamin K.
The B Vitamins
Whole milk has more riboflavin, pantothenic acid and Vitamin B12, however, tofu contains more folate. Both whole milk and tofu contain significant amounts of thiamin, niacin and Vitamin B6.
| Whole Milk | Tofu | |
|---|---|---|
| Thiamin | 0.046 MG | 0.081 MG |
| Riboflavin | 0.169 MG | 0.052 MG |
| Niacin | 0.089 MG | 0.195 MG |
| Pantothenic acid | 0.373 MG | 0.068 MG |
| Vitamin B6 | 0.036 MG | 0.047 MG |
| Folate | 5 UG | 15 UG |
| Vitamin B12 | 0.45 UG | ~ |
Minerals
calcium
Both whole milk and tofu are high in calcium. Tofu has 210% more calcium than whole milk - whole milk has 113mg 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 whole milk - whole milk has 0.03mg of iron per 100 grams and tofu has 5.4mg of iron.
potassium
Whole milk and tofu contain similar amounts of potassium - whole milk has 132mg 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 whole milk per 100 grams.
| Whole Milk | Tofu | |
|---|---|---|
| alpha linoleic acid | 0.075 G | 0.319 G |
| Total | 0.075 G | 0.319 G |
omega 6s
Comparing omega-6 fatty acids, tofu has more linoleic acid than whole milk per 100 grams.
| Whole Milk | Tofu | |
|---|---|---|
| linoleic acid | 0.12 G | 2.38 G |
| Total | 0.12 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.
Note: The specific food items compared are: Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) and Tofu (Tofu, raw, regular, prepared with calcium sulfate) .
Whole 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 whole milk or tofu contain more calories in 100 grams?Whole milk and tofu contain similar amounts of calories - whole milk has 61 calories in 100g and tofu has 76 calories.
Is whole milk or tofu better for protein?
Tofu is a great source of protein and it has 160% more protein than whole milk - whole milk has 3.2g of protein per 100 grams and tofu has 8.1g of protein.
Does whole milk or tofu have more carbohydrates?
By weight, both whole milk and tofu are low in carbohydrates - whole 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 whole milk comprise of 100% sugar.
Does whole milk or tofu contain more calcium?
Both whole milk and tofu are high in calcium. Tofu has 210% more calcium than whole milk - whole milk has 113mg of calcium in 100 grams and tofu has 350mg of calcium.
Does whole milk or tofu contain more iron?
Tofu is an abundant source of iron and it has 177 times more iron than whole milk - whole milk has 0.03mg of iron in 100 grams and tofu has 5.4mg of iron.