Tofu vs. Avocado — In-Depth Nutrition Comparison
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The main differences between tofu and avocadoes
- Tofu is richer in iron, calcium, manganese, and selenium, yet avocadoes are richer in vitamin B5, fiber, folate, vitamin B6, vitamin K, and vitamin E.
- Daily need coverage for iron for tofu is 60% higher.
- Tofu contains 29 times more calcium than avocadoes. Tofu contains 350mg of calcium, while avocadoes contain 12mg.
- Tofu has a lower glycemic index than avocadoes.
Food types used in this article are Tofu, raw, regular, prepared with calcium sulfate and Avocados, raw, all commercial varieties.
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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 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% |
| Contains more PotassiumPotassium | +300.8% |
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 B1Vitamin B1 | +20.9% |
| Contains more CholineCholine | +102.8% |
| Contains more Vitamin CVitamin C | +9900% |
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +304% |
| Contains more WaterWater | +15.5% |
| Contains more FatsFats | +206.7% |
| Contains more CarbsCarbs | +356.1% |
| Contains more OtherOther | +119.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -67.5% |
| Contains more Poly. FatPolyunsaturated fat | +48.6% |
| Contains more Mono. FatMonounsaturated fat | +827.9% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Sodium | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Iron | 5.36mg | 0.55mg | 60% |
| Calcium | 350mg | 12mg | 34% |
| Vitamin B5 | 0.068mg | 1.389mg | 26% |
| Fiber | 0.3g | 6.7g | 26% |
| Monounsaturated fat | 1.056g | 9.799g | 22% |
| Manganese | 0.605mg | 0.142mg | 20% |
| Folate | 15µg | 81µg | 17% |
| Vitamin B6 | 0.047mg | 0.257mg | 16% |
| Vitamin K | 2.4µg | 21µg | 16% |
| Selenium | 8.9µg | 0.4µg | 15% |
| Fats | 4.78g | 14.66g | 15% |
| Vitamin E | 0.01mg | 2.07mg | 14% |
| Protein | 8.08g | 2g | 12% |
| Potassium | 121mg | 485mg | 11% |
| Vitamin C | 0.1mg | 10mg | 11% |
| Vitamin B3 | 0.195mg | 1.738mg | 10% |
| Saturated fat | 0.691g | 2.126g | 7% |
| Polyunsaturated fat | 2.699g | 1.816g | 6% |
| Phosphorus | 97mg | 52mg | 6% |
| Vitamin B2 | 0.052mg | 0.13mg | 6% |
| Calories | 76kcal | 160kcal | 4% |
| Choline | 28.8mg | 14.2mg | 3% |
| Carbs | 1.87g | 8.53g | 2% |
| Vitamin B1 | 0.081mg | 0.067mg | 1% |
| Vitamin A | 7µg | 1% | |
| Zinc | 0.8mg | 0.64mg | 1% |
| Net carbs | 1.57g | 1.83g | N/A |
| Magnesium | 30mg | 29mg | 0% |
| Sugar | 0.62g | 0.66g | N/A |
| Copper | 0.193mg | 0.19mg | 0% |
| Starch | 0.11g | 0% | |
| Sodium | 7mg | 7mg | 0% |
| Tryptophan | 0.12mg | 0.025mg | 0% |
| Threonine | 0.402mg | 0.073mg | 0% |
| Isoleucine | 0.435mg | 0.084mg | 0% |
| Leucine | 0.713mg | 0.143mg | 0% |
| Lysine | 0.452mg | 0.132mg | 0% |
| Methionine | 0.108mg | 0.038mg | 0% |
| Phenylalanine | 0.428mg | 0.097mg | 0% |
| Valine | 0.446mg | 0.107mg | 0% |
| Histidine | 0.221mg | 0.049mg | 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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
6%
32%
Minerals Daily Need Coverage Score
59%
21%
Comparison summary
Which food is lower in Sugar?
Tofu is lower in Sugar (difference - 0.04g)
Which food is lower in Saturated fat?
Tofu is lower in Saturated fat (difference - 1.435g)
Which food is lower in glycemic index?
Tofu is lower in glycemic index (difference - 25)
Which food is cheaper?
Tofu is cheaper (difference - $0.8)
Which food is richer in minerals?
Tofu is relatively richer in minerals
Which food is richer in vitamins?
Avocado is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
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The foods are relatively equal in Sodium (7 mg)