Side-by-Side Comparison

Tofu (Firm) vs Whole Milk (3.25% Fat)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Clean geometric cubes of firm white tofu on neutral ceramic plate

legumes

Tofu (Firm)

83Calories

10.0Protein

0.9Fiber

0.1Vit C

View Details

Clean fresh glass of pure white milk on neutral studio surface

dairy

Whole Milk (3.25% Fat)

61Calories

3.1Protein

0.0Fiber

0.0Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-27%

Whole Milk (3.25% Fat)

Whole Milk (3.25% Fat) has fewer calories (energy) (61 kcal vs 83 kcal, 22 kcal less).

Higher Protein

+217%

Tofu (Firm)

Tofu (Firm) provides 10.0 g vs 3.2 g in Whole Milk (3.25% Fat) (+6.8 g, +217%).

Higher Dietary Fiber

Tofu (Firm)

Tofu (Firm) provides 0.90 g vs 0 g in Whole Milk (3.25% Fat) (+0.90 g).

Higher Vitamin C

Tofu (Firm)

Tofu (Firm) provides 0.10 mg vs 0 mg in Whole Milk (3.25% Fat) (+0.10 mg).

Comparing per 100 g standard edible portion.

Nutrient

Tofu (Firm)100 g edible portion

Whole Milk (3.25% Fat)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Tofu (Firm) higher

Tofu (Firm)

83 kcal4% DV

Whole Milk (3.25% Fat)

61 kcal3% DV

Tofu (Firm) provides 83 kcal vs 61 kcal in Whole Milk (3.25% Fat) (+22 kcal, +36%).

ProteinTofu (Firm) higher

Tofu (Firm)

10.0 g20% DV

Whole Milk (3.25% Fat)

3.2 g6% DV

Tofu (Firm) provides 10.0 g vs 3.2 g in Whole Milk (3.25% Fat) (+6.8 g, +217%).

CarbohydratesWhole Milk (3.25% Fat) higher

Tofu (Firm)

1.9 g1% DV

Whole Milk (3.25% Fat)

4.8 g2% DV

Whole Milk (3.25% Fat) provides 4.8 g vs 1.9 g in Tofu (Firm) (+2.9 g, +155%).

Dietary FiberTofu (Firm) higher

Tofu (Firm)

0.90 g3% DV

Whole Milk (3.25% Fat)

0 g

Tofu (Firm) has higher dietary fiber (0.90 g vs 0 g).

Total FatTofu (Firm) higher

Tofu (Firm)

5.3 g7% DV

Whole Milk (3.25% Fat)

3.3 g4% DV

Tofu (Firm) provides 5.3 g vs 3.3 g in Whole Milk (3.25% Fat) (+2.0 g, +62%).

Total SugarsWhole Milk (3.25% Fat) higher

Tofu (Firm)

0.62 g1% DV

Whole Milk (3.25% Fat)

5.1 g10% DV

Whole Milk (3.25% Fat) provides 5.1 g vs 0.62 g in Tofu (Firm) (+4.4 g, +715%).

Vitamins12 nutrients

Vitamin CTofu (Firm) higher

Tofu (Firm)

0.10 mg

Whole Milk (3.25% Fat)

0 mg

Tofu (Firm) provides slightly more vitamin c (0.10 mg vs 0 mg).

Vitamin A (RAE)Whole Milk (3.25% Fat) higher

Tofu (Firm)

0 µg

Whole Milk (3.25% Fat)

46 µg5% DV

Whole Milk (3.25% Fat) has higher vitamin a (rae) (46 µg vs 0 µg).

Vitamin DWhole Milk (3.25% Fat) higher

Tofu (Firm)

0 µg

Whole Milk (3.25% Fat)

1.3 µg7% DV

Whole Milk (3.25% Fat) has higher vitamin d (1.3 µg vs 0 µg).

Vitamin EWhole Milk (3.25% Fat) higher

Tofu (Firm)

0.01 mg

Whole Milk (3.25% Fat)

0.07 mg

Whole Milk (3.25% Fat) provides slightly more vitamin e (0.07 mg vs 0.01 mg).

Vitamin KTofu (Firm) higher

Tofu (Firm)

2.4 µg2% DV

Whole Milk (3.25% Fat)

0.3 µg

Tofu (Firm) provides 2.4 µg vs 0.3 µg in Whole Milk (3.25% Fat) (+2.1 µg, +700%).

Folate (DFE)Tofu (Firm) higher

Tofu (Firm)

19 µg5% DV

Whole Milk (3.25% Fat)

5.0 µg1% DV

Tofu (Firm) provides 19 µg vs 5.0 µg in Whole Milk (3.25% Fat) (+14 µg, +280%).

Thiamin (Vitamin B1)Similar

Tofu (Firm)

0.08 mg7% DV

Whole Milk (3.25% Fat)

0.05 mg4% DV

Both Tofu (Firm) and Whole Milk (3.25% Fat) provide similar amounts of thiamin (vitamin b1) (0.08 mg).

Riboflavin (Vitamin B2)Whole Milk (3.25% Fat) higher

Tofu (Firm)

0.05 mg4% DV

Whole Milk (3.25% Fat)

0.17 mg13% DV

Whole Milk (3.25% Fat) provides slightly more riboflavin (vitamin b2) (0.17 mg vs 0.05 mg).

Niacin (Vitamin B3)Tofu (Firm) higher

Tofu (Firm)

0.20 mg1% DV

Whole Milk (3.25% Fat)

0.09 mg1% DV

Tofu (Firm) provides slightly more niacin (vitamin b3) (0.20 mg vs 0.09 mg).

Pantothenic Acid (B5)Whole Milk (3.25% Fat) higher

Tofu (Firm)

0.07 mg1% DV

Whole Milk (3.25% Fat)

0.37 mg7% DV

Whole Milk (3.25% Fat) provides 0.37 mg vs 0.07 mg in Tofu (Firm) (+0.31 mg, +449%).

Vitamin B6Similar

Tofu (Firm)

0.05 mg3% DV

Whole Milk (3.25% Fat)

0.04 mg2% DV

Both Tofu (Firm) and Whole Milk (3.25% Fat) provide similar amounts of vitamin b6 (0.05 mg).

Vitamin B12Whole Milk (3.25% Fat) higher

Tofu (Firm)

0 µg

Whole Milk (3.25% Fat)

0.5 µg19% DV

Whole Milk (3.25% Fat) has higher vitamin b12 (0.5 µg vs 0 µg).

Minerals7 nutrients

SodiumWhole Milk (3.25% Fat) higher

Tofu (Firm)

9.0 mg

Whole Milk (3.25% Fat)

43.0 mg2% DV

Whole Milk (3.25% Fat) provides 43.0 mg vs 9.0 mg in Tofu (Firm) (+34.0 mg, +378%).

PotassiumTofu (Firm) higher

Tofu (Firm)

148 mg3% DV

Whole Milk (3.25% Fat)

132 mg3% DV

Tofu (Firm) provides 148 mg vs 132 mg in Whole Milk (3.25% Fat) (+16.0 mg, +12%).

CalciumTofu (Firm) higher

Tofu (Firm)

282 mg22% DV

Whole Milk (3.25% Fat)

113 mg9% DV

Tofu (Firm) provides 282 mg vs 113 mg in Whole Milk (3.25% Fat) (+169 mg, +150%).

IronTofu (Firm) higher

Tofu (Firm)

2.0 mg11% DV

Whole Milk (3.25% Fat)

0.03 mg

Tofu (Firm) provides 2.0 mg vs 0.03 mg in Whole Milk (3.25% Fat) (+2.0 mg, +6700%).

MagnesiumTofu (Firm) higher

Tofu (Firm)

37.0 mg9% DV

Whole Milk (3.25% Fat)

10.0 mg2% DV

Tofu (Firm) provides 37.0 mg vs 10.0 mg in Whole Milk (3.25% Fat) (+27.0 mg, +270%).

PhosphorusTofu (Firm) higher

Tofu (Firm)

121 mg10% DV

Whole Milk (3.25% Fat)

84.0 mg7% DV

Tofu (Firm) provides 121 mg vs 84.0 mg in Whole Milk (3.25% Fat) (+37.0 mg, +44%).

ZincTofu (Firm) higher

Tofu (Firm)

0.89 mg8% DV

Whole Milk (3.25% Fat)

0.37 mg3% DV

Tofu (Firm) provides 0.89 mg vs 0.37 mg in Whole Milk (3.25% Fat) (+0.52 mg, +141%).

Lipids1 nutrients

Saturated FatWhole Milk (3.25% Fat) higher

Tofu (Firm)

0.79 g4% DV

Whole Milk (3.25% Fat)

1.9 g9% DV

Whole Milk (3.25% Fat) provides 1.9 g vs 0.79 g in Tofu (Firm) (+1.1 g, +135%).

Nutrient

Tofu (Firm)126 g (1/2 block (126 g))

Whole Milk (3.25% Fat)244 g (1 cup (244 g))

Macronutrients6 nutrients

Calories (Energy)Whole Milk (3.25% Fat) higher

Tofu (Firm)

105 kcal5% DV

Whole Milk (3.25% Fat)

149 kcal7% DV

Whole Milk (3.25% Fat) provides 149 kcal vs 105 kcal in Tofu (Firm) (+44 kcal, +42%).

ProteinTofu (Firm) higher

Tofu (Firm)

12.6 g25% DV

Whole Milk (3.25% Fat)

7.7 g15% DV

Tofu (Firm) provides 12.6 g vs 7.7 g in Whole Milk (3.25% Fat) (+4.9 g, +64%).

CarbohydratesWhole Milk (3.25% Fat) higher

Tofu (Firm)

2.4 g1% DV

Whole Milk (3.25% Fat)

11.7 g4% DV

Whole Milk (3.25% Fat) provides 11.7 g vs 2.4 g in Tofu (Firm) (+9.3 g, +394%).

Dietary FiberTofu (Firm) higher

Tofu (Firm)

1.1 g4% DV

Whole Milk (3.25% Fat)

0 g

Tofu (Firm) has higher dietary fiber (1.1 g vs 0 g).

Total FatWhole Milk (3.25% Fat) higher

Tofu (Firm)

6.6 g8% DV

Whole Milk (3.25% Fat)

7.9 g10% DV

Whole Milk (3.25% Fat) provides 7.9 g vs 6.6 g in Tofu (Firm) (+1.3 g, +20%).

Total SugarsWhole Milk (3.25% Fat) higher

Tofu (Firm)

0.78 g2% DV

Whole Milk (3.25% Fat)

12.3 g25% DV

Whole Milk (3.25% Fat) provides 12.3 g vs 0.78 g in Tofu (Firm) (+11.5 g, +1477%).

Vitamins12 nutrients

Vitamin CTofu (Firm) higher

Tofu (Firm)

0.13 mg

Whole Milk (3.25% Fat)

0 mg

Tofu (Firm) provides slightly more vitamin c (0.13 mg vs 0 mg).

Vitamin A (RAE)Whole Milk (3.25% Fat) higher

Tofu (Firm)

0 µg

Whole Milk (3.25% Fat)

112 µg12% DV

Whole Milk (3.25% Fat) has higher vitamin a (rae) (112 µg vs 0 µg).

Vitamin DWhole Milk (3.25% Fat) higher

Tofu (Firm)

0 µg

Whole Milk (3.25% Fat)

3.2 µg16% DV

Whole Milk (3.25% Fat) has higher vitamin d (3.2 µg vs 0 µg).

Vitamin EWhole Milk (3.25% Fat) higher

Tofu (Firm)

0.01 mg

Whole Milk (3.25% Fat)

0.17 mg1% DV

Whole Milk (3.25% Fat) provides slightly more vitamin e (0.17 mg vs 0.01 mg).

Vitamin KTofu (Firm) higher

Tofu (Firm)

3.0 µg3% DV

Whole Milk (3.25% Fat)

0.7 µg1% DV

Tofu (Firm) provides 3.0 µg vs 0.7 µg in Whole Milk (3.25% Fat) (+2.3 µg, +313%).

Folate (DFE)Tofu (Firm) higher

Tofu (Firm)

24 µg6% DV

Whole Milk (3.25% Fat)

12 µg3% DV

Tofu (Firm) provides 24 µg vs 12 µg in Whole Milk (3.25% Fat) (+12 µg, +96%).

Thiamin (Vitamin B1)Similar

Tofu (Firm)

0.10 mg9% DV

Whole Milk (3.25% Fat)

0.11 mg9% DV

Both Tofu (Firm) and Whole Milk (3.25% Fat) provide similar amounts of thiamin (vitamin b1) (0.10 mg).

Riboflavin (Vitamin B2)Whole Milk (3.25% Fat) higher

Tofu (Firm)

0.07 mg5% DV

Whole Milk (3.25% Fat)

0.41 mg32% DV

Whole Milk (3.25% Fat) provides 0.41 mg vs 0.07 mg in Tofu (Firm) (+0.35 mg, +529%).

Niacin (Vitamin B3)Similar

Tofu (Firm)

0.25 mg2% DV

Whole Milk (3.25% Fat)

0.22 mg1% DV

Both Tofu (Firm) and Whole Milk (3.25% Fat) provide similar amounts of niacin (vitamin b3) (0.25 mg).

Pantothenic Acid (B5)Whole Milk (3.25% Fat) higher

Tofu (Firm)

0.09 mg2% DV

Whole Milk (3.25% Fat)

0.91 mg18% DV

Whole Milk (3.25% Fat) provides 0.91 mg vs 0.09 mg in Tofu (Firm) (+0.82 mg, +962%).

Vitamin B6Similar

Tofu (Firm)

0.06 mg3% DV

Whole Milk (3.25% Fat)

0.09 mg5% DV

Both Tofu (Firm) and Whole Milk (3.25% Fat) provide similar amounts of vitamin b6 (0.06 mg).

Vitamin B12Whole Milk (3.25% Fat) higher

Tofu (Firm)

0 µg

Whole Milk (3.25% Fat)

1.1 µg46% DV

Whole Milk (3.25% Fat) has higher vitamin b12 (1.1 µg vs 0 µg).

Minerals7 nutrients

SodiumWhole Milk (3.25% Fat) higher

Tofu (Firm)

11.3 mg

Whole Milk (3.25% Fat)

105 mg5% DV

Whole Milk (3.25% Fat) provides 105 mg vs 11.3 mg in Tofu (Firm) (+93.6 mg, +825%).

PotassiumWhole Milk (3.25% Fat) higher

Tofu (Firm)

186 mg4% DV

Whole Milk (3.25% Fat)

322 mg7% DV

Whole Milk (3.25% Fat) provides 322 mg vs 186 mg in Tofu (Firm) (+136 mg, +73%).

CalciumTofu (Firm) higher

Tofu (Firm)

355 mg27% DV

Whole Milk (3.25% Fat)

276 mg21% DV

Tofu (Firm) provides 355 mg vs 276 mg in Whole Milk (3.25% Fat) (+79.6 mg, +29%).

IronTofu (Firm) higher

Tofu (Firm)

2.6 mg14% DV

Whole Milk (3.25% Fat)

0.07 mg

Tofu (Firm) provides 2.6 mg vs 0.07 mg in Whole Milk (3.25% Fat) (+2.5 mg, +3411%).

MagnesiumTofu (Firm) higher

Tofu (Firm)

46.6 mg11% DV

Whole Milk (3.25% Fat)

24.4 mg6% DV

Tofu (Firm) provides 46.6 mg vs 24.4 mg in Whole Milk (3.25% Fat) (+22.2 mg, +91%).

PhosphorusWhole Milk (3.25% Fat) higher

Tofu (Firm)

152 mg12% DV

Whole Milk (3.25% Fat)

205 mg16% DV

Whole Milk (3.25% Fat) provides 205 mg vs 152 mg in Tofu (Firm) (+52.5 mg, +34%).

ZincTofu (Firm) higher

Tofu (Firm)

1.1 mg10% DV

Whole Milk (3.25% Fat)

0.90 mg8% DV

Tofu (Firm) provides 1.1 mg vs 0.90 mg in Whole Milk (3.25% Fat) (+0.22 mg, +24%).

Lipids1 nutrients

Saturated FatWhole Milk (3.25% Fat) higher

Tofu (Firm)

1.00 g5% DV

Whole Milk (3.25% Fat)

4.5 g23% DV

Whole Milk (3.25% Fat) provides 4.5 g vs 1.00 g in Tofu (Firm) (+3.5 g, +356%).

Nutrient

Tofu (Firm)Amount per 100 kcal (120 g)

Whole Milk (3.25% Fat)Amount per 100 kcal (164 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Tofu (Firm)

100 kcal5% DV

Whole Milk (3.25% Fat)

100 kcal5% DV

Both Tofu (Firm) and Whole Milk (3.25% Fat) provide similar amounts of calories (energy) (100 kcal).

ProteinTofu (Firm) higher

Tofu (Firm)

12.0 g24% DV

Whole Milk (3.25% Fat)

5.2 g10% DV

Tofu (Firm) provides 12.0 g vs 5.2 g in Whole Milk (3.25% Fat) (+6.8 g, +132%).

CarbohydratesWhole Milk (3.25% Fat) higher

Tofu (Firm)

2.3 g1% DV

Whole Milk (3.25% Fat)

7.9 g3% DV

Whole Milk (3.25% Fat) provides 7.9 g vs 2.3 g in Tofu (Firm) (+5.6 g, +249%).

Dietary FiberTofu (Firm) higher

Tofu (Firm)

1.1 g4% DV

Whole Milk (3.25% Fat)

0 g

Tofu (Firm) has higher dietary fiber (1.1 g vs 0 g).

Total FatTofu (Firm) higher

Tofu (Firm)

6.3 g8% DV

Whole Milk (3.25% Fat)

5.3 g7% DV

Tofu (Firm) provides 6.3 g vs 5.3 g in Whole Milk (3.25% Fat) (+0.98 g, +18%).

Total SugarsWhole Milk (3.25% Fat) higher

Tofu (Firm)

0.74 g1% DV

Whole Milk (3.25% Fat)

8.3 g17% DV

Whole Milk (3.25% Fat) provides 8.3 g vs 0.74 g in Tofu (Firm) (+7.5 g, +1013%).

Vitamins12 nutrients

Vitamin CTofu (Firm) higher

Tofu (Firm)

0.12 mg

Whole Milk (3.25% Fat)

0 mg

Tofu (Firm) provides slightly more vitamin c (0.12 mg vs 0 mg).

Vitamin A (RAE)Whole Milk (3.25% Fat) higher

Tofu (Firm)

0 µg

Whole Milk (3.25% Fat)

75 µg8% DV

Whole Milk (3.25% Fat) has higher vitamin a (rae) (75 µg vs 0 µg).

Vitamin DWhole Milk (3.25% Fat) higher

Tofu (Firm)

0 µg

Whole Milk (3.25% Fat)

2.1 µg11% DV

Whole Milk (3.25% Fat) has higher vitamin d (2.1 µg vs 0 µg).

Vitamin EWhole Milk (3.25% Fat) higher

Tofu (Firm)

0.01 mg

Whole Milk (3.25% Fat)

0.11 mg1% DV

Whole Milk (3.25% Fat) provides slightly more vitamin e (0.11 mg vs 0.01 mg).

Vitamin KTofu (Firm) higher

Tofu (Firm)

2.9 µg2% DV

Whole Milk (3.25% Fat)

0.5 µg

Tofu (Firm) provides 2.9 µg vs 0.5 µg in Whole Milk (3.25% Fat) (+2.4 µg, +485%).

Folate (DFE)Tofu (Firm) higher

Tofu (Firm)

23 µg6% DV

Whole Milk (3.25% Fat)

8.2 µg2% DV

Tofu (Firm) provides 23 µg vs 8.2 µg in Whole Milk (3.25% Fat) (+15 µg, +178%).

Thiamin (Vitamin B1)Similar

Tofu (Firm)

0.10 mg8% DV

Whole Milk (3.25% Fat)

0.08 mg6% DV

Both Tofu (Firm) and Whole Milk (3.25% Fat) provide similar amounts of thiamin (vitamin b1) (0.10 mg).

Riboflavin (Vitamin B2)Whole Milk (3.25% Fat) higher

Tofu (Firm)

0.06 mg5% DV

Whole Milk (3.25% Fat)

0.28 mg21% DV

Whole Milk (3.25% Fat) provides 0.28 mg vs 0.06 mg in Tofu (Firm) (+0.21 mg, +344%).

Niacin (Vitamin B3)Tofu (Firm) higher

Tofu (Firm)

0.23 mg1% DV

Whole Milk (3.25% Fat)

0.15 mg1% DV

Tofu (Firm) provides 0.23 mg vs 0.15 mg in Whole Milk (3.25% Fat) (+0.09 mg, +60%).

Pantothenic Acid (B5)Whole Milk (3.25% Fat) higher

Tofu (Firm)

0.08 mg2% DV

Whole Milk (3.25% Fat)

0.61 mg12% DV

Whole Milk (3.25% Fat) provides 0.61 mg vs 0.08 mg in Tofu (Firm) (+0.53 mg, +650%).

Vitamin B6Similar

Tofu (Firm)

0.06 mg3% DV

Whole Milk (3.25% Fat)

0.06 mg3% DV

Both Tofu (Firm) and Whole Milk (3.25% Fat) provide similar amounts of vitamin b6 (0.06 mg).

Vitamin B12Whole Milk (3.25% Fat) higher

Tofu (Firm)

0 µg

Whole Milk (3.25% Fat)

0.7 µg31% DV

Whole Milk (3.25% Fat) has higher vitamin b12 (0.7 µg vs 0 µg).

Minerals7 nutrients

SodiumWhole Milk (3.25% Fat) higher

Tofu (Firm)

10.8 mg

Whole Milk (3.25% Fat)

70.5 mg3% DV

Whole Milk (3.25% Fat) provides 70.5 mg vs 10.8 mg in Tofu (Firm) (+59.7 mg, +553%).

PotassiumWhole Milk (3.25% Fat) higher

Tofu (Firm)

178 mg4% DV

Whole Milk (3.25% Fat)

216 mg5% DV

Whole Milk (3.25% Fat) provides 216 mg vs 178 mg in Tofu (Firm) (+38.9 mg, +22%).

CalciumTofu (Firm) higher

Tofu (Firm)

338 mg26% DV

Whole Milk (3.25% Fat)

185 mg14% DV

Tofu (Firm) provides 338 mg vs 185 mg in Whole Milk (3.25% Fat) (+153 mg, +83%).

IronTofu (Firm) higher

Tofu (Firm)

2.4 mg14% DV

Whole Milk (3.25% Fat)

0.05 mg

Tofu (Firm) provides 2.4 mg vs 0.05 mg in Whole Milk (3.25% Fat) (+2.4 mg, +4876%).

MagnesiumTofu (Firm) higher

Tofu (Firm)

44.4 mg11% DV

Whole Milk (3.25% Fat)

16.4 mg4% DV

Tofu (Firm) provides 44.4 mg vs 16.4 mg in Whole Milk (3.25% Fat) (+28.0 mg, +171%).

PhosphorusTofu (Firm) higher

Tofu (Firm)

145 mg12% DV

Whole Milk (3.25% Fat)

138 mg11% DV

Tofu (Firm) provides 145 mg vs 138 mg in Whole Milk (3.25% Fat) (+7.4 mg, +5%).

ZincTofu (Firm) higher

Tofu (Firm)

1.1 mg10% DV

Whole Milk (3.25% Fat)

0.61 mg6% DV

Tofu (Firm) provides 1.1 mg vs 0.61 mg in Whole Milk (3.25% Fat) (+0.46 mg, +76%).

Lipids1 nutrients

Saturated FatWhole Milk (3.25% Fat) higher

Tofu (Firm)

0.95 g5% DV

Whole Milk (3.25% Fat)

3.1 g15% DV

Whole Milk (3.25% Fat) provides 3.1 g vs 0.95 g in Tofu (Firm) (+2.1 g, +222%).

Nutrient

Tofu (Firm)Normalized to 300 kcal (361 g)

Whole Milk (3.25% Fat)Normalized to 300 kcal (492 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Tofu (Firm)

300 kcal15% DV

Whole Milk (3.25% Fat)

300 kcal15% DV

Both Tofu (Firm) and Whole Milk (3.25% Fat) provide similar amounts of calories (energy) (300 kcal).

ProteinTofu (Firm) higher

Tofu (Firm)

36.0 g72% DV

Whole Milk (3.25% Fat)

15.5 g31% DV

Tofu (Firm) provides 36.0 g vs 15.5 g in Whole Milk (3.25% Fat) (+20.5 g, +132%).

CarbohydratesWhole Milk (3.25% Fat) higher

Tofu (Firm)

6.8 g2% DV

Whole Milk (3.25% Fat)

23.6 g9% DV

Whole Milk (3.25% Fat) provides 23.6 g vs 6.8 g in Tofu (Firm) (+16.8 g, +248%).

Dietary FiberTofu (Firm) higher

Tofu (Firm)

3.2 g12% DV

Whole Milk (3.25% Fat)

0 g

Tofu (Firm) has higher dietary fiber (3.2 g vs 0 g).

Total FatTofu (Firm) higher

Tofu (Firm)

19.0 g24% DV

Whole Milk (3.25% Fat)

16.0 g21% DV

Tofu (Firm) provides 19.0 g vs 16.0 g in Whole Milk (3.25% Fat) (+3.0 g, +19%).

Total SugarsWhole Milk (3.25% Fat) higher

Tofu (Firm)

2.2 g4% DV

Whole Milk (3.25% Fat)

24.8 g50% DV

Whole Milk (3.25% Fat) provides 24.8 g vs 2.2 g in Tofu (Firm) (+22.6 g, +1010%).

Vitamins12 nutrients

Vitamin CTofu (Firm) higher

Tofu (Firm)

0.36 mg

Whole Milk (3.25% Fat)

0 mg

Tofu (Firm) has higher vitamin c (0.36 mg vs 0 mg).

Vitamin A (RAE)Whole Milk (3.25% Fat) higher

Tofu (Firm)

0 µg

Whole Milk (3.25% Fat)

226 µg25% DV

Whole Milk (3.25% Fat) has higher vitamin a (rae) (226 µg vs 0 µg).

Vitamin DWhole Milk (3.25% Fat) higher

Tofu (Firm)

0 µg

Whole Milk (3.25% Fat)

6.4 µg32% DV

Whole Milk (3.25% Fat) has higher vitamin d (6.4 µg vs 0 µg).

Vitamin EWhole Milk (3.25% Fat) higher

Tofu (Firm)

0.04 mg

Whole Milk (3.25% Fat)

0.34 mg2% DV

Whole Milk (3.25% Fat) provides 0.34 mg vs 0.04 mg in Tofu (Firm) (+0.31 mg, +854%).

Vitamin KTofu (Firm) higher

Tofu (Firm)

8.7 µg7% DV

Whole Milk (3.25% Fat)

1.5 µg1% DV

Tofu (Firm) provides 8.7 µg vs 1.5 µg in Whole Milk (3.25% Fat) (+7.2 µg, +487%).

Folate (DFE)Tofu (Firm) higher

Tofu (Firm)

69 µg17% DV

Whole Milk (3.25% Fat)

25 µg6% DV

Tofu (Firm) provides 69 µg vs 25 µg in Whole Milk (3.25% Fat) (+44 µg, +179%).

Thiamin (Vitamin B1)Tofu (Firm) higher

Tofu (Firm)

0.29 mg24% DV

Whole Milk (3.25% Fat)

0.23 mg19% DV

Tofu (Firm) provides 0.29 mg vs 0.23 mg in Whole Milk (3.25% Fat) (+0.07 mg, +29%).

Riboflavin (Vitamin B2)Whole Milk (3.25% Fat) higher

Tofu (Firm)

0.19 mg14% DV

Whole Milk (3.25% Fat)

0.83 mg64% DV

Whole Milk (3.25% Fat) provides 0.83 mg vs 0.19 mg in Tofu (Firm) (+0.64 mg, +343%).

Niacin (Vitamin B3)Tofu (Firm) higher

Tofu (Firm)

0.70 mg4% DV

Whole Milk (3.25% Fat)

0.44 mg3% DV

Tofu (Firm) provides 0.70 mg vs 0.44 mg in Whole Milk (3.25% Fat) (+0.27 mg, +61%).

Pantothenic Acid (B5)Whole Milk (3.25% Fat) higher

Tofu (Firm)

0.25 mg5% DV

Whole Milk (3.25% Fat)

1.8 mg37% DV

Whole Milk (3.25% Fat) provides 1.8 mg vs 0.25 mg in Tofu (Firm) (+1.6 mg, +648%).

Vitamin B6Similar

Tofu (Firm)

0.17 mg10% DV

Whole Milk (3.25% Fat)

0.18 mg10% DV

Both Tofu (Firm) and Whole Milk (3.25% Fat) provide similar amounts of vitamin b6 (0.17 mg).

Vitamin B12Whole Milk (3.25% Fat) higher

Tofu (Firm)

0 µg

Whole Milk (3.25% Fat)

2.2 µg92% DV

Whole Milk (3.25% Fat) has higher vitamin b12 (2.2 µg vs 0 µg).

Minerals7 nutrients

SodiumWhole Milk (3.25% Fat) higher

Tofu (Firm)

32.5 mg1% DV

Whole Milk (3.25% Fat)

212 mg9% DV

Whole Milk (3.25% Fat) provides 212 mg vs 32.5 mg in Tofu (Firm) (+179 mg, +551%).

PotassiumWhole Milk (3.25% Fat) higher

Tofu (Firm)

534 mg11% DV

Whole Milk (3.25% Fat)

649 mg14% DV

Whole Milk (3.25% Fat) provides 649 mg vs 534 mg in Tofu (Firm) (+115 mg, +22%).

CalciumTofu (Firm) higher

Tofu (Firm)

1,018 mg78% DV

Whole Milk (3.25% Fat)

556 mg43% DV

Tofu (Firm) provides 1,018 mg vs 556 mg in Whole Milk (3.25% Fat) (+462 mg, +83%).

IronTofu (Firm) higher

Tofu (Firm)

7.4 mg41% DV

Whole Milk (3.25% Fat)

0.15 mg1% DV

Tofu (Firm) provides 7.4 mg vs 0.15 mg in Whole Milk (3.25% Fat) (+7.2 mg, +4889%).

MagnesiumTofu (Firm) higher

Tofu (Firm)

134 mg32% DV

Whole Milk (3.25% Fat)

49.2 mg12% DV

Tofu (Firm) provides 134 mg vs 49.2 mg in Whole Milk (3.25% Fat) (+84.4 mg, +171%).

PhosphorusTofu (Firm) higher

Tofu (Firm)

437 mg35% DV

Whole Milk (3.25% Fat)

413 mg33% DV

Tofu (Firm) provides 437 mg vs 413 mg in Whole Milk (3.25% Fat) (+23.5 mg, +6%).

ZincTofu (Firm) higher

Tofu (Firm)

3.2 mg29% DV

Whole Milk (3.25% Fat)

1.8 mg17% DV

Tofu (Firm) provides 3.2 mg vs 1.8 mg in Whole Milk (3.25% Fat) (+1.4 mg, +76%).

Lipids1 nutrients

Saturated FatWhole Milk (3.25% Fat) higher

Tofu (Firm)

2.9 g14% DV

Whole Milk (3.25% Fat)

9.2 g46% DV

Whole Milk (3.25% Fat) provides 9.2 g vs 2.9 g in Tofu (Firm) (+6.3 g, +221%).

Tofu (Firm) vs Whole Milk (3.25% Fat)

Tofu (Firm)

Whole Milk (3.25% Fat)

Nutritional Takeaways

Comparison Summary