There is as much calcium in a block of freeze-dried tofu as in a bottle of milk! It has more iron than meat! You can also use it as a substitute for okara (soy pulp)
I got lazy about dehydrating and cooling the okara for baking, so I substituted with grated koya tofu.
Koya tofu is packed with iron, calcium and fiber! Milk has more fat and sugar. But it is not good to take in an excess of soy products, so use wisely in combination with iron and calcium rich ingredients such as mustard spinach, broccoli, mizuna, sesame seeds and seaweed.
Enjoy Japanese food around the world.