Buttermilk vs. Tofu
Nutrition comparison of Buttermilk and Tofu
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
buttermilk
versus
tofu
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in buttermilk and tofu:
- Both buttermilk and tofu are high in calcium.
- Buttermilk has more riboflavin, pantothenic acid and Vitamin B12, however, tofu contains more folate.
- Buttermilk has signficantly more Vitamin D than tofu.
- Tofu has 6.8 times less sugar than buttermilk.
- Tofu has 64% less saturated fat than buttermilk.
- Tofu is a great source of protein.
- Tofu is an excellent source of iron.
USDA sources for nutritional information: Buttermilk (Milk, buttermilk, fluid, whole) and Tofu (Tofu, raw, regular, prepared with calcium sulfate) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Buttermilk and tofu contain similar amounts of calories - buttermilk has 62 calories per 100 grams and tofu has 76 calories.
For macronutrient ratios, buttermilk is lighter in protein, much heavier in carbs and lighter in fat compared to tofu per calorie. Buttermilk 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:
| Buttermilk | Tofu | |
|---|---|---|
| Protein | 21% | 39% |
| Carbohydrates | 32% | 9% |
| Fat | 48% | 52% |
| Alcohol | ~ | ~ |
carbohydrates
Both buttermilk and tofu are low in carbohydrates - buttermilk has 4.9g 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 buttermilk comprise of 100% sugar.
dietary fiber
Tofu has more dietary fiber than buttermilk - tofu has 0.3g of dietary fiber per 100 grams and buttermilk does not contain significant amounts.
sugar
Tofu has 6.8 times less sugar than buttermilk - buttermilk has 4.9g of sugar per 100 grams and tofu has 0.62g of sugar.
Protein
protein
Tofu is a great source of protein and it has 152% more protein than buttermilk - buttermilk has 3.2g of protein per 100 grams and tofu has 8.1g of protein.
Fat
saturated fat
Tofu has 64% less saturated fat than buttermilk - buttermilk has 1.9g of saturated fat per 100 grams and tofu has 0.69g of saturated fat.
cholesterol
Tofu has less cholesterol than buttermilk - buttermilk has 11mg of cholesterol per 100 grams and tofu does not contain significant amounts.
Vitamins
Vitamin C
Tofu and buttermilk contain similar amounts of Vitamin C - tofu has 0.1mg of Vitamin C per 100 grams and buttermilk does not contain significant amounts.
Vitamin A
Buttermilk has more Vitamin A than tofu - buttermilk has 47ug of Vitamin A per 100 grams and tofu does not contain significant amounts.
Vitamin D
Buttermilk has signficantly more Vitamin D than tofu - buttermilk has 52iu of Vitamin D per 100 grams and tofu does not contain significant amounts.
Vitamin E
Buttermilk and tofu contain similar amounts of Vitamin E - buttermilk has 0.07mg of Vitamin E per 100 grams and tofu has 0.01mg of Vitamin E.
Vitamin K
Buttermilk and tofu contain similar amounts of Vitamin K - buttermilk has 0.3ug of Vitamin K per 100 grams and tofu has 2.4ug of Vitamin K.
The B Vitamins
Buttermilk has more riboflavin, pantothenic acid and Vitamin B12, however, tofu contains more folate. Both buttermilk and tofu contain significant amounts of thiamin, niacin and Vitamin B6.
| Buttermilk | Tofu | |
|---|---|---|
| Thiamin | 0.047 MG | 0.081 MG |
| Riboflavin | 0.172 MG | 0.052 MG |
| Niacin | 0.09 MG | 0.195 MG |
| Pantothenic acid | 0.38 MG | 0.068 MG |
| Vitamin B6 | 0.036 MG | 0.047 MG |
| Folate | 5 UG | 15 UG |
| Vitamin B12 | 0.46 UG | ~ |
Minerals
calcium
Both buttermilk and tofu are high in calcium. Tofu has 204% more calcium than buttermilk - buttermilk has 115mg 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 buttermilk - buttermilk has 0.03mg of iron per 100 grams and tofu has 5.4mg of iron.
potassium
Buttermilk and tofu contain similar amounts of potassium - buttermilk has 135mg 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 buttermilk per 100 grams.
| Buttermilk | Tofu | |
|---|---|---|
| alpha linoleic acid | 0.076 G | 0.319 G |
| Total | 0.076 G | 0.319 G |
omega 6s
Comparing omega-6 fatty acids, tofu has more linoleic acid than buttermilk per 100 grams.
| Buttermilk | Tofu | |
|---|---|---|
| linoleic acid | 0.122 G | 2.38 G |
| Total | 0.122 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 Buttermilk or Tofu .
Note: The specific food items compared are: Buttermilk (Milk, buttermilk, fluid, whole) and Tofu (Tofu, raw, regular, prepared with calcium sulfate) .
Buttermilk g
()
|
Daily Values (%) |
Tofu g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
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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 % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does buttermilk or tofu contain more calories in 100 grams?Buttermilk and tofu contain similar amounts of calories - buttermilk has 62 calories in 100g and tofu has 76 calories.
Is buttermilk or tofu better for protein?
Tofu is a great source of protein and it has 150% more protein than buttermilk - buttermilk has 3.2g of protein per 100 grams and tofu has 8.1g of protein.
Does buttermilk or tofu have more carbohydrates?
By weight, both buttermilk and tofu are low in carbohydrates - buttermilk has 4.9g 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 buttermilk comprise of 100% sugar.
Does buttermilk or tofu contain more calcium?
Both buttermilk and tofu are high in calcium. Tofu has 200% more calcium than buttermilk - buttermilk has 115mg of calcium in 100 grams and tofu has 350mg of calcium.
Does buttermilk or tofu contain more iron?
Tofu is an abundant source of iron and it has 177 times more iron than buttermilk - buttermilk has 0.03mg of iron in 100 grams and tofu has 5.4mg of iron.