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  6. Almond butter vs. Tofu

Almond butter vs. Tofu — In-Depth Nutrition Comparison

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Differences between almond butter and tofu

  • Almond butter has more vitamin B2, copper, magnesium, phosphorus, manganese, fiber, vitamin B3, and zinc, while tofu has more calcium and selenium.
  • Almond butter's daily need coverage for vitamin B2 is 64% higher.
  • Tofu contains 8 times less vitamin B3 than almond butter. Almond butter contains 3.155mg of vitamin B3, while tofu contains 0.381mg.

The food types used in this comparison are Nuts, almond butter, plain, without salt added and Tofu, raw, firm, prepared with calcium sulfate.

Infographic

Almond butter vs Tofu infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 199% 104% 66% 131% 311% 90% 218% 0.91% 278% 13%
Tofu
Tofu
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
Contains more MagnesiumMagnesium +381%
Contains more PotassiumPotassium +215.6%
Contains more IronIron +31.2%
Contains more CopperCopper +147.1%
Contains more ZincZinc +109.6%
Contains more PhosphorusPhosphorus +167.4%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +80.4%
Contains more CalciumCalcium +96.8%
Contains more SeleniumSelenium +625%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 484% 0% 10% 217% 59% 19% 24% 0% 0% 40% 28%
Tofu
Tofu
2
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +820.6%
Contains more Vitamin B3Vitamin B3 +728.1%
Contains more Vitamin B5Vitamin B5 +139.1%
Contains more Vitamin B6Vitamin B6 +12%
Contains more FolateFolate +82.8%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +285.4%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Almond butter Tofu DV% diff.
Vitamin E 24.21mg 161%
Monounsaturated fat 32.445g 1.925g 76%
Fats 55.5g 8.72g 72%
Vitamin B2 0.939mg 0.102mg 64%
Copper 0.934mg 0.378mg 62%
Polyunsaturated fat 13.613g 4.921g 58%
Magnesium 279mg 58mg 53%
Phosphorus 508mg 190mg 45%
Manganese 2.131mg 1.181mg 41%
Calcium 347mg 683mg 34%
Fiber 10.3g 2.3g 32%
Selenium 2.4µg 17.4µg 27%
Calories 614kcal 144kcal 24%
Vitamin B3 3.155mg 0.381mg 17%
Zinc 3.29mg 1.57mg 16%
Potassium 748mg 237mg 15%
Saturated fat 4.152g 1.261g 13%
Vitamin B1 0.041mg 0.158mg 10%
Iron 3.49mg 2.66mg 10%
Choline 52.1mg 9%
Protein 20.96g 17.27g 7%
Folate 53µg 29µg 6%
Carbs 18.82g 2.78g 5%
Vitamin B5 0.318mg 0.133mg 4%
Vitamin B6 0.103mg 0.092mg 1%
Vitamin C 0mg 0.2mg 0%
Net carbs 8.52g 0.48g N/A
Sugar 4.43g N/A
Starch 0.08g 0%
Sodium 7mg 14mg 0%
Tryptophan 0.159mg 0.235mg 0%
Threonine 0.555mg 0.785mg 0%
Isoleucine 0.813mg 0.849mg 0%
Leucine 1.483mg 1.392mg 0%
Lysine 0.612mg 0.883mg 0%
Methionine 0.122mg 0.211mg 0%
Phenylalanine 1.149mg 0.835mg 0%
Valine 0.937mg 0.87mg 0%
Histidine 0.55mg 0.431mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 g
Tofu
Tofu
1
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
Contains more ProteinProtein +21.4%
Contains more FatsFats +536.5%
Contains more CarbsCarbs +577%
Contains more OtherOther +120%
Contains more WaterWater +4157.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 65% 27%
Saturated fat: Sat. Fat 4.152 g
Monounsaturated fat: Mono. Fat 32.445 g
Polyunsaturated fat: Poly. Fat 13.613 g
Tofu
Tofu
1
16% 24% 61%
Saturated fat: Sat. Fat 1.261 g
Monounsaturated fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 g
Contains more Mono. FatMonounsaturated fat +1585.5%
Contains more Poly. FatPolyunsaturated fat +176.6%
Contains less Sat. FatSaturated fat -69.6%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Almond butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/nutrients
  2. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.