Tofu vs. Avocado — In-Depth Nutrition Comparison
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Summary of differences between tofu and avocadoes
- Tofu has more calcium, manganese, selenium, iron, copper, and phosphorus; however, avocadoes are higher in vitamin B5, fiber, folate, and vitamin B6.
- Tofu covers your daily need for calcium, 67% more than avocadoes.
- Tofu has 44 times more selenium than avocadoes. While tofu has 17.4µg of selenium, avocadoes have only 0.4µg.
- The glycemic index of avocadoes is higher.
These are the specific foods used in this comparison Tofu, raw, firm, prepared with calcium sulfate and Avocados, raw, all commercial varieties.
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.
| Contains more MagnesiumMagnesium | +100% |
| Contains more CalciumCalcium | +5591.7% |
| Contains more IronIron | +383.6% |
| Contains more CopperCopper | +98.9% |
| Contains more ZincZinc | +145.3% |
| Contains more PhosphorusPhosphorus | +265.4% |
| Contains more ManganeseManganese | +731.7% |
| Contains more SeleniumSelenium | +4250% |
| Contains more PotassiumPotassium | +104.6% |
| Contains less SodiumSodium | -50% |
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 | +135.8% |
| Contains more Vitamin CVitamin C | +4900% |
| Contains more Vitamin B2Vitamin B2 | +27.5% |
| Contains more Vitamin B3Vitamin B3 | +356.2% |
| Contains more Vitamin B5Vitamin B5 | +944.4% |
| Contains more Vitamin B6Vitamin B6 | +179.3% |
| Contains more FolateFolate | +179.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Calcium | 683mg | 12mg | 67% |
| Manganese | 1.181mg | 0.142mg | 45% |
| Selenium | 17.4µg | 0.4µg | 31% |
| Protein | 17.27g | 2g | 31% |
| Iron | 2.66mg | 0.55mg | 26% |
| Vitamin B5 | 0.133mg | 1.389mg | 25% |
| Copper | 0.378mg | 0.19mg | 21% |
| Polyunsaturated fat | 4.921g | 1.816g | 21% |
| Phosphorus | 190mg | 52mg | 20% |
| Monounsaturated fat | 1.925g | 9.799g | 20% |
| Vitamin K | 21µg | 18% | |
| Fiber | 2.3g | 6.7g | 18% |
| Vitamin E | 2.07mg | 14% | |
| Folate | 29µg | 81µg | 13% |
| Vitamin B6 | 0.092mg | 0.257mg | 13% |
| Vitamin C | 0.2mg | 10mg | 11% |
| Fats | 8.72g | 14.66g | 9% |
| Vitamin B3 | 0.381mg | 1.738mg | 8% |
| Vitamin B1 | 0.158mg | 0.067mg | 8% |
| Zinc | 1.57mg | 0.64mg | 8% |
| Potassium | 237mg | 485mg | 7% |
| Magnesium | 58mg | 29mg | 7% |
| Saturated fat | 1.261g | 2.126g | 4% |
| Choline | 14.2mg | 3% | |
| Carbs | 2.78g | 8.53g | 2% |
| Vitamin B2 | 0.102mg | 0.13mg | 2% |
| Calories | 144kcal | 160kcal | 1% |
| Vitamin A | 7µg | 1% | |
| Net carbs | 0.48g | 1.83g | N/A |
| Sugar | 0.66g | N/A | |
| Starch | 0.11g | 0% | |
| Sodium | 14mg | 7mg | 0% |
| Tryptophan | 0.235mg | 0.025mg | 0% |
| Threonine | 0.785mg | 0.073mg | 0% |
| Isoleucine | 0.849mg | 0.084mg | 0% |
| Leucine | 1.392mg | 0.143mg | 0% |
| Lysine | 0.883mg | 0.132mg | 0% |
| Methionine | 0.211mg | 0.038mg | 0% |
| Phenylalanine | 0.835mg | 0.097mg | 0% |
| Valine | 0.87mg | 0.107mg | 0% |
| Histidine | 0.431mg | 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 | +763.5% |
| Contains more FatsFats | +68.1% |
| Contains more CarbsCarbs | +206.8% |
| Contains more OtherOther | +12.9% |
~equal in
Water
~73.23g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -40.7% |
| Contains more Poly. FatPolyunsaturated fat | +171% |
| Contains more Mono. FatMonounsaturated fat | +409% |
