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  6. Tofu vs. Almond butter

Tofu vs. Almond butter — In-Depth Nutrition Comparison

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Differences between tofu and almond butter

  • Tofu has more calcium and selenium, while almond butter has more vitamin B2, copper, magnesium, phosphorus, manganese, fiber, vitamin B3, and zinc.
  • Almond butter's daily need coverage for vitamin B2 is 64% higher.
  • Almond butter contains 7 times less selenium than tofu. Tofu contains 17.4µg of selenium, while almond butter contains 2.4µg.

The food types used in this comparison are Tofu, raw, firm, 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 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
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 CalciumCalcium +96.8%
Contains more SeleniumSelenium +625%
Contains more MagnesiumMagnesium +381%
Contains more PotassiumPotassium +215.6%
Contains more IronIron +31.2%
Contains more CopperCopper +147.1%
Contains more ZincZinc +109.6%
Contains more PhosphorusPhosphorus +167.4%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +80.4%

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
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 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
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 +285.4%
Contains more Vitamin B2Vitamin B2 +820.6%
Contains more Vitamin B3Vitamin B3 +728.1%
Contains more Vitamin B5Vitamin B5 +139.1%
Contains more Vitamin B6Vitamin B6 +12%
Contains more FolateFolate +82.8%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Almond butter DV% diff.
Vitamin E 24.21mg 161%
Monounsaturated fat 1.925g 32.445g 76%
Fats 8.72g 55.5g 72%
Vitamin B2 0.102mg 0.939mg 64%
Copper 0.378mg 0.934mg 62%
Polyunsaturated fat 4.921g 13.613g 58%
Magnesium 58mg 279mg 53%
Phosphorus 190mg 508mg 45%
Manganese 1.181mg 2.131mg 41%
Calcium 683mg 347mg 34%
Fiber 2.3g 10.3g 32%
Selenium 17.4µg 2.4µg 27%
Calories 144kcal 614kcal 24%
Vitamin B3 0.381mg 3.155mg 17%
Zinc 1.57mg 3.29mg 16%
Potassium 237mg 748mg 15%
Saturated fat 1.261g 4.152g 13%
Vitamin B1 0.158mg 0.041mg 10%
Iron 2.66mg 3.49mg 10%
Choline 52.1mg 9%
Protein 17.27g 20.96g 7%
Folate 29µg 53µg 6%
Carbs 2.78g 18.82g 5%
Vitamin B5 0.133mg 0.318mg 4%
Vitamin B6 0.092mg 0.103mg 1%
Vitamin C 0.2mg 0mg 0%
Net carbs 0.48g 8.52g N/A
Sugar 4.43g N/A
Starch 0.08g 0%
Sodium 14mg 7mg 0%
Tryptophan 0.235mg 0.159mg 0%
Threonine 0.785mg 0.555mg 0%
Isoleucine 0.849mg 0.813mg 0%
Leucine 1.392mg 1.483mg 0%
Lysine 0.883mg 0.612mg 0%
Methionine 0.211mg 0.122mg 0%
Phenylalanine 0.835mg 1.149mg 0%
Valine 0.87mg 0.937mg 0%
Histidine 0.431mg 0.55mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
1
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 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 +4157.9%
Contains more ProteinProtein +21.4%
Contains more FatsFats +536.5%
Contains more CarbsCarbs +577%
Contains more OtherOther +120%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
1
16% 24% 61%
Saturated fat: Sat. Fat 1.261 g
Monounsaturated fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 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 -69.6%
Contains more Mono. FatMonounsaturated fat +1585.5%
Contains more Poly. FatPolyunsaturated fat +176.6%

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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/172475/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.