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.
- Silken tofu has 6.2 times less sugar than milk.
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.
Calories and Carbs
calories
Milk and silken tofu contain similar amounts of calories - milk has 50 calories per 100 grams and silken tofu has 61 calories.
For macronutrient ratios, milk is lighter in protein, much heavier in carbs and lighter in fat compared to silken tofu per calorie. Milk has a macronutrient ratio of 27:38:35 and for silken tofu, 43:7:50 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Milk | Silken Tofu | |
|---|---|---|
| Protein | 27% | 43% |
| Carbohydrates | 38% | 7% |
| Fat | 35% | 50% |
| Alcohol | ~ | ~ |
carbohydrates
Both milk and silken tofu are low in carbohydrates - milk has 4.8g of total carbs per 100 grams and silken tofu has 1.2g of carbohydrates.
The carbs in silken tofu are made of 78% sugar and 22% dietary fiber, whereas the carbs in milk comprise of 100% sugar.
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 6.2 times 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 117% 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
Both milk and silken tofu are low in trans fat - milk has 0.09g of trans fat per 100 grams and silken tofu does not contain significant amounts.
cholesterol
Both milk and silken tofu are low in cholesterol - milk has 8mg of cholesterol 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.
Vitamin K
Milk and silken tofu contain similar amounts of Vitamin K - milk has 0.2ug of Vitamin K per 100 grams and silken tofu has 2ug of Vitamin K.
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 a little more calcium (8%) than silken tofu by weight - milk has 120mg of calcium per 100 grams and silken tofu has 111mg of calcium.
iron
Silken tofu has 54 times 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)) .
Milk g
()
|
Daily Values (%) |
Silken 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 silken tofu contain more calories in 100 grams?Milk and silken tofu contain similar amounts of calories - milk has 50 calories in 100g and silken tofu has 61 calories.
Is milk or silken tofu better for protein?
Silken tofu has 120% more protein than milk - milk has 3.3g of protein per 100 grams and silken tofu has 7.2g of protein.
Does milk or silken tofu have more carbohydrates?
By weight, both milk and silken tofu are low in carbohydrates - milk has 4.8g of carbs for 100g and silken tofu has 1.2g of carbohydrates. the carbs in silken tofu are made of 80% sugar and 20% dietary fiber, whereas the carbs in milk comprise of 100% sugar.
Does milk or silken tofu contain more calcium?
Both milk and silken tofu are high in calcium. Milk has a little more calcium ( 10%) than silken tofu by weight - milk has 120mg of calcium in 100 grams and silken tofu has 111mg of calcium.