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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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 |
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% |