Whole MilkvsTofu Firm (Raw)
Whole Milk has 60 calories and 3.3g protein per 100g. Tofu Firm (Raw) has 144 calories and 17g protein per 100g Tofu Firm (Raw) has more protein, Whole Milk is lower in calories.
🎯When to Eat What
Goal-based picks for Whole Milk vs Tofu Firm (Raw)
Go with Whole Milk at just 60 kcal per 100g — 58% 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 lower saturated fat, 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 Whole 3.25% Milkfat With Added Vitamin D | Tofu Firm Prepared With Calcium Sulfate | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 60kcal3% | 144kcal7% | <0.1kcal |
| Protein | 3.3g7% | 17g35% | <0.1g |
| Total Fat | 3.2g4% | 8.7g11% | <0.1g |
| Saturated Fat | 1.9g9% | 1.3g6% | +0.60g |
| Trans Fat | 0.11g | 0g | +0.11g |
| Cholesterol | 12mg4% | 0mg0% | +12mg |
| Carbohydrates | 4.6g2% | 2.8g1% | +1.9g |
| Dietary Fiber | — | 2.3g8% | — |
| ✨Vitamins | |||
| Vitamin A | 32mcg4% | — | — |
| Vitamin C | — | 0.20mg0% | — |
| Vitamin D | 0.96mcg5% | 0mcg0% | +0.96mcg |
| Vitamin E | <0.1mg0% | — | — |
| Vitamin B6 | <0.1mg4% | <0.1mg5% | <0.1mg |
| Vitamin B12 | 0.54mcg23% | 0mcg0% | +0.54mcg |
| Folate | 0mcg0% | 29mcg7% | <0.1mcg |
| Thiamin (B1) | <0.1mg5% | 0.16mg13% | <0.1mg |
| Riboflavin (B2) | 0.14mg11% | 0.10mg8% | +<0.1mg |
| Niacin (B3) | 0.10mg1% | 0.38mg2% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 38mg2% | 14mg1% | +24mg |
| Calcium | 123mg9% | 683mg53% | <0.1mg |
| Iron | 0mg0% | 2.7mg15% | <0.1mg |
| Potassium | 150mg3% | 237mg5% | <0.1mg |
| Phosphorus | 101mg8% | 190mg15% | <0.1mg |
| Magnesium | 12mg3% | 58mg14% | <0.1mg |
| Zinc | 0.42mg4% | 1.6mg14% | <0.1mg |
| Copper | <0.1mg0% | 0.38mg42% | <0.1mg |
| Manganese | 0mg0% | 1.2mg51% | <0.1mg |
| Selenium | 1.9mcg3% | 17mcg32% | <0.1mcg |
🔬Nutritional Analysis
Calories: Whole Milk is significantly lower in calories at just 60 kcal per 100g compared to 144 kcal for Tofu Firm (Raw) — that's 140% fewer calories, making Whole Milk the better choice for calorie-conscious diets.
Protein: Tofu Firm (Raw) provides more protein with 17.3g versus 3.27g 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 3.2g 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 (Whole Milk: 0.96mcg vs 0mcg), Vitamin B12 (Whole Milk: 0.54mcg vs 0mcg), Folate (Tofu Firm (Raw): 29mcg vs 0mcg).
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 0mg).
Diet Suitability: Both fit a low-carb or keto diet. Both fit a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Whole Milk or Tofu Firm (Raw)?
- Tofu Firm (Raw) has more protein with 17.3g per 100g compared to 3.27g for Whole Milk.
- Which is lower in calories, Whole Milk or Tofu Firm (Raw)?
- Whole Milk is lower in calories with 60 kcal per 100g versus 144 kcal.
- Is Whole Milk or Tofu Firm (Raw) healthier?
- It depends on your goals. Whole Milk has 60 calories and 3.27g 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, Whole Milk or Tofu Firm (Raw)?
- Whole Milk is leaner with 3.2g of fat per 100g compared to 8.72g.