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Avocado vs. Tofu — In-Depth Nutrition Comparison

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Summary of differences between avocadoes and tofu

  • Avocadoes have more vitamin B5, fiber, folate, and vitamin B6; however, tofu is higher in calcium, manganese, selenium, iron, copper, and phosphorus.
  • Tofu covers your daily need for calcium, 67% more than avocadoes.
  • Avocadoes have 10 times more vitamin B5 than tofu. While avocadoes have 1.389mg of vitamin B5, tofu has only 0.133mg.
  • The glycemic index of avocadoes is higher.

These are the specific foods used in this comparison Avocados, raw, all commercial varieties and Tofu, raw, firm, prepared with calcium sulfate.

Infographic

Avocado 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 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
Tofu
Tofu
8
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 PotassiumPotassium +104.6%
Contains less SodiumSodium -50%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +5591.7%
Contains more IronIron +383.6%
Contains more CopperCopper +98.9%
Contains more ZincZinc +145.3%
Contains more PhosphorusPhosphorus +265.4%
Contains more ManganeseManganese +731.7%
Contains more SeleniumSelenium +4250%

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.
Avocado
Avocado
10
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 33% 2.3% 41% 0% 17% 30% 33% 83% 59% 0% 53% 61% 7.7%
Tofu
Tofu
1
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 CVitamin C +4900%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +27.5%
Contains more Vitamin B3Vitamin B3 +356.2%
Contains more Vitamin B5Vitamin B5 +944.4%
Contains more Vitamin B6Vitamin B6 +179.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +179.3%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +135.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Avocado Tofu DV% diff.
Calcium 12mg 683mg 67%
Manganese 0.142mg 1.181mg 45%
Selenium 0.4µg 17.4µg 31%
Protein 2g 17.27g 31%
Iron 0.55mg 2.66mg 26%
Vitamin B5 1.389mg 0.133mg 25%
Copper 0.19mg 0.378mg 21%
Polyunsaturated fat 1.816g 4.921g 21%
Phosphorus 52mg 190mg 20%
Monounsaturated fat 9.799g 1.925g 20%
Vitamin K 21µg 18%
Fiber 6.7g 2.3g 18%
Vitamin E 2.07mg 14%
Folate 81µg 29µg 13%
Vitamin B6 0.257mg 0.092mg 13%
Vitamin C 10mg 0.2mg 11%
Fats 14.66g 8.72g 9%
Vitamin B3 1.738mg 0.381mg 8%
Vitamin B1 0.067mg 0.158mg 8%
Zinc 0.64mg 1.57mg 8%
Potassium 485mg 237mg 7%
Magnesium 29mg 58mg 7%
Saturated fat 2.126g 1.261g 4%
Choline 14.2mg 3%
Carbs 8.53g 2.78g 2%
Vitamin B2 0.13mg 0.102mg 2%
Calories 160kcal 144kcal 1%
Vitamin A 7µg 1%
Net carbs 1.83g 0.48g N/A
Sugar 0.66g N/A
Starch 0.11g 0%
Sodium 7mg 14mg 0%
Tryptophan 0.025mg 0.235mg 0%
Threonine 0.073mg 0.785mg 0%
Isoleucine 0.084mg 0.849mg 0%
Leucine 0.143mg 1.392mg 0%
Lysine 0.132mg 0.883mg 0%
Methionine 0.038mg 0.211mg 0%
Phenylalanine 0.097mg 0.835mg 0%
Valine 0.107mg 0.87mg 0%
Histidine 0.049mg 0.431mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.111g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 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 FatsFats +68.1%
Contains more CarbsCarbs +206.8%
Contains more OtherOther +12.9%
Contains more ProteinProtein +763.5%
~equal in Water ~69.83g

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 g
Tofu
Tofu
2
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 +409%
Contains less Sat. FatSaturated fat -40.7%
Contains more Poly. FatPolyunsaturated fat +171%

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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. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.