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.
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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.
| 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% |
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.
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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 |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| Contains more Mono. FatMonounsaturated fat | +827.9% |
| Contains less Sat. FatSaturated fat | -67.5% |
| Contains more Poly. FatPolyunsaturated fat | +48.6% |