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Tofu vs. Agave nectar — In-Depth Nutrition Comparison

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How are tofu and agave nectar different?

  • Tofu is higher in iron, calcium, manganese, copper, phosphorus, and selenium; however, agave nectar is richer in vitamin C, vitamin K, vitamin B6, and vitamin B2.
  • Daily need coverage for iron for tofu is 66% higher.
  • Tofu contains 350 times more calcium than agave nectar. While tofu contains 350mg of calcium, agave nectar contains only 1mg.

Tofu, raw, regular, prepared with calcium sulfate and Sweetener, syrup, agave are the varieties used in this article.

Infographic

Tofu vs Agave nectar 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.
Tofu
9
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 0.71% 0.3% 0.35% 3.4% 3% 0.27% 0.43% 0.52% 0.65% 9.3%
Contains more MagnesiumMagnesium +2900%
Contains more CalciumCalcium +34900%
Contains more PotassiumPotassium +2925%
Contains more IronIron +5855.6%
Contains more CopperCopper +2044.4%
Contains more ZincZinc +7900%
Contains more PhosphorusPhosphorus +9600%
Contains more ManganeseManganese +12000%
Contains more SeleniumSelenium +423.5%
Contains less SodiumSodium -42.9%

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
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%
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 57% 2.7% 20% 0% 31% 38% 13% 0% 54% 0% 56% 23% 7.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more CholineCholine +116.5%
Contains more Vitamin CVitamin C +16900%
Contains more Vitamin EVitamin E +9700%
Contains more Vitamin B1Vitamin B1 +50.6%
Contains more Vitamin B2Vitamin B2 +217.3%
Contains more Vitamin B3Vitamin B3 +253.3%
Contains more Vitamin B6Vitamin B6 +397.9%
Contains more Vitamin KVitamin K +837.5%
Contains more FolateFolate +100%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
4
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
76% 23%
Protein: 0.09 g
Fats: 0.45 g
Carbs: 76.37 g
Water: 22.94 g
Other: 0.15 g
Contains more ProteinProtein +8877.8%
Contains more FatsFats +962.2%
Contains more WaterWater +268.6%
Contains more OtherOther +380%
Contains more CarbsCarbs +3984%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tofu Agave nectar DV% diff.
Fructose 55.6g 70%
Iron 5.36mg 0.09mg 66%
Calcium 350mg 1mg 35%
Manganese 0.605mg 0.005mg 26%
Carbs 1.87g 76.37g 25%
Copper 0.193mg 0.009mg 20%
Vitamin C 0.1mg 17mg 19%
Polyunsaturated fat 2.699g 0g 18%
Vitamin K 2.4µg 22.5µg 17%
Protein 8.08g 0.09g 16%
Phosphorus 97mg 1mg 14%
Vitamin B6 0.047mg 0.234mg 14%
Selenium 8.9µg 1.7µg 13%
Calories 76kcal 310kcal 12%
Vitamin B2 0.052mg 0.165mg 9%
Zinc 0.8mg 0.01mg 7%
Magnesium 30mg 1mg 7%
Fats 4.78g 0.45g 7%
Vitamin E 0.01mg 0.98mg 6%
Folate 15µg 30µg 4%
Monounsaturated fat 1.056g 0g 3%
Saturated fat 0.691g 0g 3%
Choline 28.8mg 13.3mg 3%
Vitamin B1 0.081mg 0.122mg 3%
Vitamin B3 0.195mg 0.689mg 3%
Potassium 121mg 4mg 3%
Vitamin A 8µg 1%
Vitamin B5 0.068mg 1%
Net carbs 1.57g 76.17g N/A
Sugar 0.62g 68.03g N/A
Fiber 0.3g 0.2g 0%
Sodium 7mg 4mg 0%
Tryptophan 0.12mg 0%
Threonine 0.402mg 0%
Isoleucine 0.435mg 0%
Leucine 0.713mg 0%
Lysine 0.452mg 0%
Methionine 0.108mg 0%
Phenylalanine 0.428mg 0%
Valine 0.446mg 0%
Histidine 0.221mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Agave nectar
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
6%
Tofu
23%
Agave nectar
Minerals Daily Need Coverage Score
59%
Tofu
2%
Agave nectar

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 67.41g)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $2)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food contains less Sodium?
Agave nectar
Agave nectar contains less Sodium (difference - 3mg)
Which food is lower in Saturated fat?
Agave nectar
Agave nectar is lower in Saturated fat (difference - 0.691g)
Which food is lower in glycemic index?
Agave nectar
Agave nectar is lower in glycemic index (difference - 2)
Which food is richer in vitamins?
Agave nectar
Agave nectar is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 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. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172476/nutrients
  2. Agave nectar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170277/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.