Skim Milk vs. Tofu

Q: Does skim milk or tofu have more calories?

Skim milk has 55% less calories than tofu - skim milk has 34 calories per 100 grams and tofu has 76 calories. For macronutrient ratios, skim milk is much heavier in carbs, much lighter in fat and similar to tofu for protein. Skim milk has a macronutrient ratio of 39:58:3 and for tofu, 39:9:52 for protein, carbohydrates and fat from calories. Macro Ratios from Calories:

Q: Does skim milk or tofu have more sugar?

Tofu has 7.2 times less sugar than skim milk - skim milk has 5.1g of sugar per 100 grams and tofu has 0.62g of sugar.

Nutrition comparison of Skim Milk and Tofu

Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of skim milk versus tofu (100g each) below using 2020 USDA and NIH data^[1].

Jump to:
Calories and Carbs
Protein
Fat
Vitamins
Minerals
Omegas
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For a quick recap of significant nutrients and differences in skim milk and tofu:

Both skim milk and tofu are high in calcium.
Skim milk has 55% less calories than tofu.
Skim milk has more riboflavin, pantothenic acid and Vitamin B12, however, tofu contains more folate.
Tofu has 7.2 times less sugar than skim milk.
Tofu is a great source of protein.
Tofu is an excellent source of iron.

Detailed nutritional comparison of skim milk and tofu is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Skim Milk (Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)) and Tofu (Tofu, raw, regular, prepared with calcium sulfate) . Have a correction or suggestions? Shoot us an email.

Skim Milk src

Tofu src

Calories and Carbs

calories

Skim milk has 55% less calories than tofu - skim milk has 34 calories per 100 grams and tofu has 76 calories.

For macronutrient ratios, skim milk is much heavier in carbs, much lighter in fat and similar to tofu for protein. Skim milk has a macronutrient ratio of 39:58:3 and for tofu, 39:9:52 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

	Skim Milk	Tofu
Protein	39%	39%
Carbohydrates	58%	9%
Fat	3%	52%
Alcohol	~	~

carbohydrates

Both skim milk and tofu are low in carbohydrates - skim milk has 5g 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 skim milk comprise of 100% sugar.

dietary fiber

Tofu has more dietary fiber than skim milk - tofu has 0.3g of dietary fiber per 100 grams and skim milk does not contain significant amounts.

sugar

Tofu has 7.2 times less sugar than skim milk - skim 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 140% more protein than skim milk - skim milk has 3.4g of protein per 100 grams and tofu has 8.1g of protein.

Fat

saturated fat

Both skim milk and tofu are low in saturated fat - skim milk has 0.06g of saturated fat per 100 grams and tofu has 0.69g of saturated fat.

cholesterol

Both skim milk and tofu are low in cholesterol - skim milk has 2mg of cholesterol per 100 grams and tofu does not contain significant amounts.

Vitamins

Vitamin C

Tofu and skim milk contain similar amounts of Vitamin C - tofu has 0.1mg of Vitamin C per 100 grams and skim milk does not contain significant amounts.

Vitamin A

Skim milk has more Vitamin A than tofu - skim milk has 61ug of Vitamin A per 100 grams and tofu does not contain significant amounts.

Vitamin D

Skim milk has more Vitamin D than tofu - skim milk has 47iu of Vitamin D per 100 grams and tofu does not contain significant amounts.

Vitamin E

Skim milk and tofu contain similar amounts of Vitamin E - skim milk has 0.01mg of Vitamin E per 100 grams and tofu has 0.01mg of Vitamin E.

Vitamin K

Tofu and skim milk contain similar amounts of Vitamin K - tofu has 2.4ug of Vitamin K per 100 grams and skim milk does not contain significant amounts.

The B Vitamins

Skim milk has more riboflavin, pantothenic acid and Vitamin B12, however, tofu contains more folate. Both skim milk and tofu contain significant amounts of thiamin, niacin and Vitamin B6.

	Skim Milk	Tofu
Thiamin	0.045 MG	0.081 MG
Riboflavin	0.182 MG	0.052 MG
Niacin	0.094 MG	0.195 MG
Pantothenic acid	0.357 MG	0.068 MG
Vitamin B6	0.037 MG	0.047 MG
Folate	5 UG	15 UG
Vitamin B12	0.5 UG	~

Minerals

calcium

Both skim milk and tofu are high in calcium. Tofu has 187% more calcium than skim milk - skim milk has 122mg 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 skim milk - skim milk has 0.03mg of iron per 100 grams and tofu has 5.4mg of iron.

potassium

Skim milk and tofu contain similar amounts of potassium - skim milk has 156mg 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 skim milk per 100 grams.

	Skim Milk	Tofu
alpha linoleic acid	0.001 G	0.319 G
Total	0.001 G	0.319 G

omega 6s

Comparing omega-6 fatty acids, tofu has more linoleic acid than skim milk per 100 grams.

	Skim Milk	Tofu
linoleic acid	0.002 G	2.38 G
Total	0.002 G	2.38 G

Customize your serving size

The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Skim Milk or Tofu .

Note: The specific food items compared are: Skim Milk (Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)) and Tofu (Tofu, raw, regular, prepared with calcium sulfate) .

Skim Milk g ()	Daily Values (%)
KCAL %	calories	KCAL %
G %	carbohydrates	G %
G %	dietary fiber	G %
G	sugar	G
G %	total fat	G %
G %	saturated fat	G %
G	monounsaturated fat	G
G	polyunsaturated fat	G
G	trans fat	G
MG	cholesterol	MG
MG %	sodium	MG %
	Vitamins and Minerals
UG %	Vitamin A	UG %
MG %	Vitamin C	MG %
IU %	Vitamin D	IU %
MG %	calcium	MG %
MG %	iron	MG %
MG %	magnesium	MG %
MG %	potassium	MG %
MG %	thiamin (Vit B1)	MG %
MG %	riboflavin (Vit B2)	MG %
MG %	niacin (Vit B3)	MG %
MG %	Vitamin B6	MG %
MG %	pantothenic acid (Vit B5)	MG %
UG %	folate (Vit B9)	UG %
UG %	Vitamin B12	UG %
MG %	Vitamin E	MG %
UG %	Vitamin K	UG %
G %	protein	G %
UG %	biotin (Vit B7)	UG %
MG %	choline	MG %
MG %	chlorine	MG %
UG %	chromium	UG %
MG %	copper	MG %
UG %	fluoride	UG %
UG %	iodine	UG %
MG %	manganese	MG %
UG %	molybdenum	UG %
MG %	phosphorus	MG %
UG %	selenium	UG %
MG %	zinc	MG %
G	Water	G
G	Starch	G
G	Alcohol	G

Food	Amount	Action
Skim Milk	100 g
Tofu	100 g

FAQ

Does skim milk or tofu contain more calories in 100 grams?
Skim milk has 60% less calories than tofu - skim milk has 34 calories in 100g and tofu has 76 calories.

Is skim milk or tofu better for protein?
Tofu is a great source of protein and it has 140% more protein than skim milk - skim milk has 3.4g of protein per 100 grams and tofu has 8.1g of protein.

Does skim milk or tofu have more carbohydrates?
By weight, both skim milk and tofu are low in carbohydrates - skim milk has 5g 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 skim milk comprise of 100% sugar.

Does skim milk or tofu contain more calcium?
Both skim milk and tofu are high in calcium. Tofu has 190% more calcium than skim milk - skim milk has 122mg of calcium in 100 grams and tofu has 350mg of calcium.

Does skim milk or tofu contain more iron?
Tofu is an abundant source of iron and it has 177 times more iron than skim milk - skim milk has 0.03mg of iron in 100 grams and tofu has 5.4mg of iron.

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