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  6. Tofu vs. Almond butter

Tofu vs. Almond butter — In-Depth Nutrition Comparison

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Important differences between tofu and almond butter

  • Tofu has more iron; however, almond butter has more vitamin E, copper, vitamin B2, manganese, magnesium, phosphorus, fiber, zinc, and vitamin B3.
  • Almond butter's daily need coverage for vitamin E is 161% more.
  • Tofu has 2 times more iron than almond butter. Tofu has 5.36mg of iron, while almond butter has 3.49mg.

The food varieties used in the comparison are Tofu, raw, regular, prepared with calcium sulfate and Nuts, almond butter, plain, without salt added.

Infographic

Tofu vs Almond butter 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.
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%
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%
Contains more IronIron +53.6%
Contains more SeleniumSelenium +270.8%
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%
~equal in Calcium ~347mg
~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.
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%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +97.6%
Contains more Vitamin KVitamin K +∞%
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%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
21% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 g
Contains more WaterWater +5055.5%
Contains more ProteinProtein +159.4%
Contains more FatsFats +1061.1%
Contains more CarbsCarbs +906.4%
Contains more OtherOther +327.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
8% 65% 27%
Saturated fat: Sat. Fat 4.152 g
Monounsaturated fat: Mono. Fat 32.445 g
Polyunsaturated fat: Poly. Fat 13.613 g
Contains less Sat. FatSaturated fat -83.4%
Contains more Mono. FatMonounsaturated fat +2972.4%
Contains more Poly. FatPolyunsaturated fat +404.4%

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. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172476/nutrients
  2. Almond butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/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.