Nonfat MilkvsTofu Firm (Raw)
Nonfat Milk has 34 calories and 3.4g protein per 100g. Tofu Firm (Raw) has 144 calories and 17g protein per 100g Tofu Firm (Raw) has more protein, Nonfat Milk is lower in calories.
🎯When to Eat What
Goal-based picks for Nonfat Milk vs Tofu Firm (Raw)
Go with Nonfat Milk at just 34 kcal per 100g — 76% fewer calories.
Tofu Firm (Raw) will keep you satisfied longer with 2.3g fiber, 17.3g protein, 8.7g fat — fat and protein slow digestion while fiber adds bulk.
Tofu Firm (Raw)'s natural fat (8.7g/100g) helps your body absorb fat-soluble nutrients like calcium — not all fat is bad, moderate amounts are essential.
Tofu Firm (Raw) packs 17.3g of protein per 100g (48% of calories from protein) — the better pick for muscle growth and recovery.
Tofu Firm (Raw) provides 683mg of calcium per 100g — a much better source for bone health.
Tofu Firm (Raw) has 2.7mg of iron per 100g — important for energy and preventing anemia.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Milk Nonfat Fluid With Added Vitamin A And Vitamin D (fat Free Or Skim) | Tofu Firm Prepared With Calcium Sulfate | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 34kcal2% | 144kcal7% | <0.1kcal |
| Protein | 3.4g7% | 17g35% | <0.1g |
| Total Fat | <0.1g0% | 8.7g11% | <0.1g |
| Saturated Fat | <0.1g0% | 1.3g6% | <0.1g |
| Trans Fat | 0g | 0g | — |
| Cholesterol | 3.0mg1% | 0mg0% | +3.0mg |
| Carbohydrates | 4.9g2% | 2.8g1% | +2.1g |
| Dietary Fiber | — | 2.3g8% | — |
| ✨Vitamins | |||
| Vitamin A | 64mcg7% | — | — |
| Vitamin C | — | 0.20mg0% | — |
| Vitamin D | 1.1mcg6% | 0mcg0% | +1.1mcg |
| Vitamin E | 0mg0% | — | — |
| Vitamin B6 | <0.1mg3% | <0.1mg5% | <0.1mg |
| Vitamin B12 | 0.58mcg24% | 0mcg0% | +0.58mcg |
| Folate | 2.0mcg1% | 29mcg7% | <0.1mcg |
| Thiamin (B1) | <0.1mg5% | 0.16mg13% | <0.1mg |
| Riboflavin (B2) | 0.13mg10% | 0.10mg8% | +<0.1mg |
| Niacin (B3) | 0.12mg1% | 0.38mg2% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 41mg2% | 14mg1% | +27mg |
| Calcium | 132mg10% | 683mg53% | <0.1mg |
| Iron | 0mg0% | 2.7mg15% | <0.1mg |
| Potassium | 167mg4% | 237mg5% | <0.1mg |
| Phosphorus | 107mg9% | 190mg15% | <0.1mg |
| Magnesium | 13mg3% | 58mg14% | <0.1mg |
| Zinc | 0.45mg4% | 1.6mg14% | <0.1mg |
| Copper | <0.1mg0% | 0.38mg42% | <0.1mg |
| Manganese | <0.1mg0% | 1.2mg51% | <0.1mg |
| Selenium | 2.0mcg4% | 17mcg32% | <0.1mcg |
🔬Nutritional Analysis
Calories: Nonfat Milk is significantly lower in calories at just 34 kcal per 100g compared to 144 kcal for Tofu Firm (Raw) — that's 324% fewer calories, making Nonfat Milk the better choice for calorie-conscious diets.
Protein: Tofu Firm (Raw) provides more protein with 17.3g versus 3.43g per 100g. In terms of protein-to-calorie efficiency, Tofu Firm (Raw) offers better value for building and maintaining muscle.
Fat: Tofu Firm (Raw) has more fat (8.72g vs 0.08g per 100g), but the combination of fat and protein makes it more satiating — dietary fat helps absorb fat-soluble vitamins (A, D, E, K) and supports hormone balance. Nonfat Milk has less saturated fat (0.049g vs 1.26g).
Key Vitamins: The most notable vitamin differences are in Vitamin D (Nonfat Milk: 1.1mcg vs 0mcg), Vitamin B12 (Nonfat Milk: 0.58mcg vs 0mcg), Folate (Tofu Firm (Raw): 29mcg vs 2mcg). Keep in mind these are per 100g — the higher-calorie food packs more of everything into a denser package, so per calorie the picture may differ.
Key Minerals: Notable mineral differences include Iron (Tofu Firm (Raw): 2.66mg vs 0mg), Manganese (Tofu Firm (Raw): 1.18mg vs 0.001mg), Copper (Tofu Firm (Raw): 0.378mg vs 0.002mg). These values are per 100g — per calorie, the lower-calorie option may provide comparable or better nutrition.
Diet Suitability: Both fit a low-carb or keto diet. Nonfat Milk fits a low-fat diet. Both fit a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Nonfat Milk or Tofu Firm (Raw)?
- Tofu Firm (Raw) has more protein with 17.3g per 100g compared to 3.43g for Nonfat Milk.
- Which is lower in calories, Nonfat Milk or Tofu Firm (Raw)?
- Nonfat Milk is lower in calories with 34 kcal per 100g versus 144 kcal.
- Is Nonfat Milk or Tofu Firm (Raw) healthier?
- It depends on your goals. Nonfat Milk has 34 calories and 3.43g protein per 100g, while Tofu Firm (Raw) has 144 calories and 17.3g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Nonfat Milk or Tofu Firm (Raw)?
- Nonfat Milk is leaner with 0.08g of fat per 100g compared to 8.72g.