Reduced Fat MilkvsTofu Firm (Raw)
Reduced Fat Milk has 50 calories and 3.4g protein per 100g. Tofu Firm (Raw) has 144 calories and 17g protein per 100g Tofu Firm (Raw) has more protein, Reduced Fat Milk is lower in calories.
🎯When to Eat What
Goal-based picks for Reduced Fat Milk vs Tofu Firm (Raw)
Go with Reduced Fat Milk at just 50 kcal per 100g — 65% 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) is the heart-friendlier option with less sodium, more potassium.
Tofu Firm (Raw) provides 683mg of calcium per 100g — a much better source for bone health.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Milk Reduced Fat Fluid 2% Milkfat With Added Vitamin A And Vitamin D | Tofu Firm Prepared With Calcium Sulfate | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 50kcal3% | 144kcal7% | <0.1kcal |
| Protein | 3.4g7% | 17g35% | <0.1g |
| Total Fat | 1.9g2% | 8.7g11% | <0.1g |
| Saturated Fat | 1.1g6% | 1.3g6% | <0.1g |
| Trans Fat | <0.1g | 0g | +<0.1g |
| Cholesterol | 8.0mg3% | 0mg0% | +8.0mg |
| Carbohydrates | 4.9g2% | 2.8g1% | +2.1g |
| Dietary Fiber | — | 2.3g8% | — |
| ✨Vitamins | |||
| Vitamin A | 83mcg9% | — | — |
| Vitamin C | — | 0.20mg0% | — |
| Vitamin D | 1.1mcg6% | 0mcg0% | +1.1mcg |
| Vitamin E | <0.1mg0% | — | — |
| Vitamin B6 | <0.1mg4% | <0.1mg5% | <0.1mg |
| Vitamin B12 | 0.55mcg23% | 0mcg0% | +0.55mcg |
| Folate | 2.0mcg1% | 29mcg7% | <0.1mcg |
| Thiamin (B1) | <0.1mg5% | 0.16mg13% | <0.1mg |
| Riboflavin (B2) | 0.14mg11% | 0.10mg8% | +<0.1mg |
| Niacin (B3) | 0.11mg1% | 0.38mg2% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 39mg2% | 14mg1% | +25mg |
| Calcium | 126mg10% | 683mg53% | <0.1mg |
| Iron | 0mg0% | 2.7mg15% | <0.1mg |
| Potassium | 159mg3% | 237mg5% | <0.1mg |
| Phosphorus | 103mg8% | 190mg15% | <0.1mg |
| Magnesium | 12mg3% | 58mg14% | <0.1mg |
| Zinc | 0.43mg4% | 1.6mg14% | <0.1mg |
| Copper | <0.1mg0% | 0.38mg42% | <0.1mg |
| Manganese | <0.1mg0% | 1.2mg51% | <0.1mg |
| Selenium | 1.8mcg3% | 17mcg32% | <0.1mcg |
🔬Nutritional Analysis
Calories: Reduced Fat Milk is significantly lower in calories at just 50 kcal per 100g compared to 144 kcal for Tofu Firm (Raw) — that's 188% fewer calories, making Reduced Fat Milk the better choice for calorie-conscious diets.
Protein: Tofu Firm (Raw) provides more protein with 17.3g versus 3.36g 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 1.9g 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.
Key Vitamins: The most notable vitamin differences are in Vitamin D (Reduced Fat Milk: 1.13mcg vs 0mcg), Vitamin B12 (Reduced Fat Milk: 0.55mcg vs 0mcg), Folate (Tofu Firm (Raw): 29mcg vs 2mcg).
Key Minerals: Notable mineral differences include Iron (Tofu Firm (Raw): 2.66mg vs 0mg), Copper (Tofu Firm (Raw): 0.378mg vs 0.001mg), Manganese (Tofu Firm (Raw): 1.18mg vs 0.001mg).
Diet Suitability: Both fit a low-carb or keto diet. Reduced Fat Milk fits a low-fat diet. Both fit a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Reduced Fat Milk or Tofu Firm (Raw)?
- Tofu Firm (Raw) has more protein with 17.3g per 100g compared to 3.36g for Reduced Fat Milk.
- Which is lower in calories, Reduced Fat Milk or Tofu Firm (Raw)?
- Reduced Fat Milk is lower in calories with 50 kcal per 100g versus 144 kcal.
- Is Reduced Fat Milk or Tofu Firm (Raw) healthier?
- It depends on your goals. Reduced Fat Milk has 50 calories and 3.36g 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, Reduced Fat Milk or Tofu Firm (Raw)?
- Reduced Fat Milk is leaner with 1.9g of fat per 100g compared to 8.72g.