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Avocado vs. Tofu — In-Depth Nutrition Comparison

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The main differences between avocadoes and tofu

  • Avocadoes are richer in vitamin B5, fiber, folate, vitamin B6, vitamin K, and vitamin E, yet tofu is richer in iron, calcium, manganese, and selenium.
  • Daily need coverage for iron for tofu is 60% higher.
  • Avocadoes contain 207 times more vitamin E than tofu. Avocadoes contain 2.07mg of vitamin E, while tofu contains 0.01mg.
  • Tofu has a lower glycemic index than avocadoes.

Food types used in this article are Avocados, raw, all commercial varieties and Tofu, raw, regular, prepared with calcium sulfate.

Infographic

Avocado vs Tofu infographic
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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
6
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 PotassiumPotassium +300.8%
Contains more CalciumCalcium +2816.7%
Contains more IronIron +874.5%
Contains more ZincZinc +25%
Contains more PhosphorusPhosphorus +86.5%
Contains more ManganeseManganese +326.1%
Contains more SeleniumSelenium +2125%
~equal in Magnesium ~30mg
~equal in Copper ~0.193mg
~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 33% 2.3% 41% 0% 17% 30% 33% 83% 59% 0% 53% 61% 7.7%
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 0.33% 0% 0.2% 0% 20% 12% 3.7% 4.1% 11% 0% 6% 11% 16%
Contains more Vitamin CVitamin C +9900%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +20600%
Contains more Vitamin B2Vitamin B2 +150%
Contains more Vitamin B3Vitamin B3 +791.3%
Contains more Vitamin B5Vitamin B5 +1942.6%
Contains more Vitamin B6Vitamin B6 +446.8%
Contains more Vitamin KVitamin K +775%
Contains more FolateFolate +440%
Contains more Vitamin B1Vitamin B1 +20.9%
Contains more CholineCholine +102.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
2
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 FatsFats +206.7%
Contains more CarbsCarbs +356.1%
Contains more OtherOther +119.4%
Contains more ProteinProtein +304%
Contains more WaterWater +15.5%

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
2
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 +827.9%
Contains less Sat. FatSaturated fat -67.5%
Contains more Poly. FatPolyunsaturated fat +48.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Avocado Tofu
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Sodium Equal

All nutrients comparison - raw data values

Nutrient Avocado Tofu DV% diff.
Iron 0.55mg 5.36mg 60%
Calcium 12mg 350mg 34%
Vitamin B5 1.389mg 0.068mg 26%
Fiber 6.7g 0.3g 26%
Monounsaturated fat 9.799g 1.056g 22%
Manganese 0.142mg 0.605mg 20%
Folate 81µg 15µg 17%
Vitamin B6 0.257mg 0.047mg 16%
Vitamin K 21µg 2.4µg 16%
Selenium 0.4µg 8.9µg 15%
Fats 14.66g 4.78g 15%
Vitamin E 2.07mg 0.01mg 14%
Protein 2g 8.08g 12%
Potassium 485mg 121mg 11%
Vitamin C 10mg 0.1mg 11%
Vitamin B3 1.738mg 0.195mg 10%
Saturated fat 2.126g 0.691g 7%
Polyunsaturated fat 1.816g 2.699g 6%
Phosphorus 52mg 97mg 6%
Vitamin B2 0.13mg 0.052mg 6%
Calories 160kcal 76kcal 4%
Choline 14.2mg 28.8mg 3%
Carbs 8.53g 1.87g 2%
Vitamin B1 0.067mg 0.081mg 1%
Vitamin A 7µg 1%
Zinc 0.64mg 0.8mg 1%
Net carbs 1.83g 1.57g N/A
Magnesium 29mg 30mg 0%
Sugar 0.66g 0.62g N/A
Copper 0.19mg 0.193mg 0%
Starch 0.11g 0%
Sodium 7mg 7mg 0%
Tryptophan 0.025mg 0.12mg 0%
Threonine 0.073mg 0.402mg 0%
Isoleucine 0.084mg 0.435mg 0%
Leucine 0.143mg 0.713mg 0%
Lysine 0.132mg 0.452mg 0%
Methionine 0.038mg 0.108mg 0%
Phenylalanine 0.097mg 0.428mg 0%
Valine 0.107mg 0.446mg 0%
Histidine 0.049mg 0.221mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.111g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Avocado Tofu
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
32%
Avocado
6%
Tofu
Minerals Daily Need Coverage Score
21%
Avocado
59%
Tofu

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 0.04g)
Which food is lower in Saturated fat?
Tofu
Tofu is lower in Saturated fat (difference - 1.435g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 25)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $0.8)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food is richer in vitamins?
Avocado
Avocado is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (7 mg)

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/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.