Whole Milk vs. Silken Tofu
Nutrition comparison of Whole 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
whole milk
versus
silken tofu
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole milk and silken tofu:
- Both whole milk and silken tofu are high in calcium.
- Silken tofu has 6.2 times less sugar than whole milk.
- Silken tofu has 71% less saturated fat than whole milk.
- Whole milk has more riboflavin, pantothenic acid and Vitamin B12, however, silken tofu contains more niacin and folate.
- Whole milk has signficantly more Vitamin D than silken tofu.
USDA sources for nutritional information: Whole Milk (Milk, whole, 3.25% milkfat, with added 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
Whole milk and silken tofu contain similar amounts of calories - whole milk has 61 calories per 100 grams and silken tofu has 61 calories.
For macronutrient ratios, whole milk is much lighter in protein, much heavier in carbs and similar to silken tofu for fat. Whole milk has a macronutrient ratio of 21:32:48 and for silken tofu, 43:7:50 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Milk | Silken Tofu | |
|---|---|---|
| Protein | 21% | 43% |
| Carbohydrates | 32% | 7% |
| Fat | 48% | 50% |
| Alcohol | ~ | ~ |
carbohydrates
Both whole milk and silken tofu are low in carbohydrates - whole 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 whole milk comprise of 100% sugar.
dietary fiber
Silken tofu has more dietary fiber than whole milk - silken tofu has 0.2g of dietary fiber per 100 grams and whole milk does not contain significant amounts.
sugar
Silken tofu has 6.2 times less sugar than whole milk - whole milk has 5.1g of sugar per 100 grams and silken tofu has 0.7g of sugar.
Protein
protein
Silken tofu has 128% more protein than whole milk - whole milk has 3.2g of protein per 100 grams and silken tofu has 7.2g of protein.
Fat
saturated fat
Silken tofu has 71% less saturated fat than whole milk - whole milk has 1.9g of saturated fat per 100 grams and silken tofu has 0.53g of saturated fat.
cholesterol
Silken tofu has less cholesterol than whole milk - whole milk has 10mg of cholesterol per 100 grams and silken tofu does not contain significant amounts.
Vitamins
Vitamin C
Silken tofu and whole milk contain similar amounts of Vitamin C - silken tofu has 0.2mg of Vitamin C per 100 grams and whole milk does not contain significant amounts.
Vitamin A
Whole milk has more Vitamin A than silken tofu - whole milk has 46ug of Vitamin A per 100 grams and silken tofu does not contain significant amounts.
Vitamin D
Whole milk has signficantly more Vitamin D than silken tofu - whole milk has 51iu of Vitamin D per 100 grams and silken tofu does not contain significant amounts.
Vitamin E
Whole milk and silken tofu contain similar amounts of Vitamin E - whole milk has 0.07mg of Vitamin E per 100 grams and silken tofu has 0.01mg of Vitamin E.
Vitamin K
Whole milk and silken tofu contain similar amounts of Vitamin K - whole milk has 0.3ug of Vitamin K per 100 grams and silken tofu has 2ug of Vitamin K.
The B Vitamins
Whole milk has more riboflavin, pantothenic acid and Vitamin B12, however, silken tofu contains more niacin and folate. Both whole milk and silken tofu contain significant amounts of thiamin and Vitamin B6.
| Whole Milk | Silken Tofu | |
|---|---|---|
| Thiamin | 0.046 MG | 0.047 MG |
| Riboflavin | 0.169 MG | 0.037 MG |
| Niacin | 0.089 MG | 0.535 MG |
| Pantothenic acid | 0.373 MG | 0.051 MG |
| Vitamin B6 | 0.036 MG | 0.052 MG |
| Folate | 5 UG | 44 UG |
| Vitamin B12 | 0.45 UG | ~ |
Minerals
calcium
Both whole milk and silken tofu are high in calcium. Whole milk is very similar to silken tofu for calcium - whole milk has 113mg of calcium per 100 grams and silken tofu has 111mg of calcium.
iron
Silken tofu has 36 times more iron than whole milk - whole milk has 0.03mg of iron per 100 grams and silken tofu has 1.1mg of iron.
potassium
Whole milk and silken tofu contain similar amounts of potassium - whole milk has 132mg 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 whole milk and silken tofu contain small amounts of beta-carotene.
| Whole Milk | Silken Tofu | |
|---|---|---|
| beta-carotene | 7 UG | 4 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, silken tofu has more alpha linoleic acid (ALA) than whole milk per 100 grams.
| Whole Milk | Silken Tofu | |
|---|---|---|
| alpha linoleic acid | 0.075 G | 0.246 G |
| Total | 0.075 G | 0.246 G |
omega 6s
Comparing omega-6 fatty acids, silken tofu has more linoleic acid than whole milk per 100 grams.
| Whole Milk | Silken Tofu | |
|---|---|---|
| linoleic acid | 0.12 G | 1.835 G |
| Total | 0.12 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: Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) and Silken Tofu (Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)) .
Whole 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 whole milk or silken tofu contain more calories in 100 grams?Whole milk and silken tofu contain similar amounts of calories - whole milk has 61 calories in 100g and silken tofu has 61 calories.
Is whole milk or silken tofu better for protein?
Silken tofu has 130% more protein than whole milk - whole milk has 3.2g of protein per 100 grams and silken tofu has 7.2g of protein.
Does whole milk or silken tofu have more carbohydrates?
By weight, both whole milk and silken tofu are low in carbohydrates - whole 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 whole milk comprise of 100% sugar.
Does whole milk or silken tofu contain more calcium?
Both whole milk and silken tofu are high in calcium. Whole milk is very similar to silken tofu for calcium - whole milk has 113mg of calcium in 100 grams and silken tofu has 111mg of calcium.