Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Nuts
  4. Almond butter
  5. Compare
  6. Almond butter vs. Tofu

Almond butter vs. Tofu — In-Depth Nutrition Comparison

Compare

Important differences between almond butter and tofu

  • Almond butter has more vitamin E, copper, vitamin B2, manganese, magnesium, phosphorus, fiber, zinc, and vitamin B3; however, tofu has more iron.
  • Almond butter's daily need coverage for vitamin E is 161% more.
  • Almond butter has 34 times more fiber than tofu. Almond butter has 10.3g of fiber, while tofu has 0.3g.

The food varieties used in the comparison are Nuts, almond butter, plain, without salt added and Tofu, raw, regular, 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 21% 105% 11% 201% 64% 22% 42% 0.91% 79% 49%
Contains more MagnesiumMagnesium +830%
Contains more PotassiumPotassium +518.2%
Contains more CopperCopper +383.9%
Contains more ZincZinc +311.3%
Contains more PhosphorusPhosphorus +423.7%
Contains more ManganeseManganese +252.2%
Contains more IronIron +53.6%
Contains more SeleniumSelenium +270.8%
~equal in Calcium ~350mg
~equal in Sodium ~7mg

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
3
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 0.33% 0% 0.2% 0% 20% 12% 3.7% 4.1% 11% 0% 6% 11% 16%
Contains more Vitamin EVitamin E +242000%
Contains more Vitamin B2Vitamin B2 +1705.8%
Contains more Vitamin B3Vitamin B3 +1517.9%
Contains more Vitamin B5Vitamin B5 +367.6%
Contains more Vitamin B6Vitamin B6 +119.1%
Contains more FolateFolate +253.3%
Contains more CholineCholine +80.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +97.6%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Almond butter Tofu DV% diff.
Vitamin E 24.21mg 0.01mg 161%
Copper 0.934mg 0.193mg 82%
Fats 55.5g 4.78g 78%
Monounsaturated fat 32.445g 1.056g 78%
Polyunsaturated fat 13.613g 2.699g 73%
Vitamin B2 0.939mg 0.052mg 68%
Manganese 2.131mg 0.605mg 66%
Magnesium 279mg 30mg 59%
Phosphorus 508mg 97mg 59%
Fiber 10.3g 0.3g 40%
Calories 614kcal 76kcal 27%
Protein 20.96g 8.08g 26%
Zinc 3.29mg 0.8mg 23%
Iron 3.49mg 5.36mg 23%
Vitamin B3 3.155mg 0.195mg 19%
Potassium 748mg 121mg 18%
Saturated fat 4.152g 0.691g 16%
Selenium 2.4µg 8.9µg 12%
Folate 53µg 15µg 10%
Carbs 18.82g 1.87g 6%
Vitamin B5 0.318mg 0.068mg 5%
Choline 52.1mg 28.8mg 4%
Vitamin B6 0.103mg 0.047mg 4%
Vitamin B1 0.041mg 0.081mg 3%
Vitamin K 0µg 2.4µg 2%
Vitamin C 0mg 0.1mg 0%
Net carbs 8.52g 1.57g N/A
Calcium 347mg 350mg 0%
Sugar 4.43g 0.62g N/A
Starch 0.08g 0%
Sodium 7mg 7mg 0%
Tryptophan 0.159mg 0.12mg 0%
Threonine 0.555mg 0.402mg 0%
Isoleucine 0.813mg 0.435mg 0%
Leucine 1.483mg 0.713mg 0%
Lysine 0.612mg 0.452mg 0%
Methionine 0.122mg 0.108mg 0%
Phenylalanine 1.149mg 0.428mg 0%
Valine 0.937mg 0.446mg 0%
Histidine 0.55mg 0.221mg 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
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
Contains more ProteinProtein +159.4%
Contains more FatsFats +1061.1%
Contains more CarbsCarbs +906.4%
Contains more OtherOther +327.8%
Contains more WaterWater +5055.5%

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 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
Contains more Mono. FatMonounsaturated fat +2972.4%
Contains more Poly. FatPolyunsaturated fat +404.4%
Contains less Sat. FatSaturated fat -83.4%

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/172476/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.