Almond Milk vs. Tofu
Nutrition comparison of Almond Milk and Tofu
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
almond milk
versus
tofu
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in almond milk and tofu:
- Both tofu and almond milk are high in calcium.
- Almond milk has 4 times less calories than tofu.
- Almond milk has signficantly more Vitamin E than tofu.
- Tofu has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate.
- Tofu is a great source of protein.
- Tofu is an excellent source of iron.
USDA sources for nutritional information: Almond Milk (Beverages, almond milk, unsweetened, shelf stable) and Tofu (Tofu, raw, regular, prepared with calcium sulfate) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Almond milk has 4 times less calories than tofu - tofu has 76 calories per 100 grams and almond milk has 15 calories.
For macronutrient ratios, almond milk is much lighter in protein, much heavier in carbs and heavier in fat compared to tofu per calorie. Almond milk has a macronutrient ratio of 10:34:56 and for tofu, 39:9:52 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Almond Milk | Tofu | |
|---|---|---|
| Protein | 10% | 39% |
| Carbohydrates | 34% | 9% |
| Fat | 56% | 52% |
| Alcohol | ~ | ~ |
carbohydrates
Both tofu and almond milk are low in carbohydrates - tofu has 1.9g of total carbs per 100 grams and almond milk has 1.3g of carbohydrates.
The carbs in tofu are made of 67% sugar and 33% dietary fiber, whereas the carbs in almond milk comprise of 75% sugar, 19% dietary fiber and 6% starch.
dietary fiber
Tofu and almond milk contain similar amounts of dietary fiber - tofu has 0.3g of dietary fiber per 100 grams and almond milk has 0.2g of dietary fiber.
sugar
Tofu and almond milk contain similar amounts of sugar - tofu has 0.62g of sugar per 100 grams and almond milk has 0.81g of sugar.
Protein
protein
Tofu is a great source of protein and it has 19 times more protein than almond milk - tofu has 8.1g of protein per 100 grams and almond milk has 0.4g of protein.
Fat
saturated fat
Both tofu and almond milk are low in saturated fat - tofu has 0.69g of saturated fat per 100 grams and almond milk has 0.08g of saturated fat.
Vitamins
Vitamin C
Tofu and almond milk contain similar amounts of Vitamin C - tofu has 0.1mg of Vitamin C per 100 grams and almond milk does not contain significant amounts.
Vitamin A
Tofu has more Vitamin A than almond milk - tofu has 25.5ug of Vitamin A per 100 grams and almond milk does not contain significant amounts.
Vitamin D
Almond milk has more Vitamin D than tofu - almond milk has 41iu of Vitamin D per 100 grams and tofu does not contain significant amounts.
Vitamin E
Almond milk has signficantly more Vitamin E than tofu - tofu has 0.01mg of Vitamin E per 100 grams and almond milk has 6.3mg of Vitamin E.
Vitamin K
Tofu and almond milk contain similar amounts of Vitamin K - tofu has 2.4ug of Vitamin K per 100 grams and almond milk does not contain significant amounts.
The B Vitamins
Tofu has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate. Both almond milk and tofu contain significant amounts of niacin.
| Almond Milk | Tofu | |
|---|---|---|
| Thiamin | ~ | 0.081 MG |
| Riboflavin | 0.01 MG | 0.052 MG |
| Niacin | 0.07 MG | 0.195 MG |
| Pantothenic acid | 0.01 MG | 0.068 MG |
| Vitamin B6 | ~ | 0.047 MG |
| Folate | 1 UG | 15 UG |
Minerals
calcium
Both tofu and almond milk are high in calcium. Tofu has 90% more calcium than almond milk - tofu has 350mg of calcium per 100 grams and almond milk has 184mg of calcium.
iron
Tofu is an excellent source of iron and it has 18 times more iron than almond milk - tofu has 5.4mg of iron per 100 grams and almond milk has 0.28mg of iron.
potassium
Tofu has 81% more potassium than almond milk - tofu has 121mg of potassium per 100 grams and almond milk has 67mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, tofu has more linoleic acid than almond milk per 100 grams.
| Almond Milk | Tofu | |
|---|---|---|
| other omega 6 | 0.001 G | ~ |
| linoleic acid | 0.252 G | 2.38 G |
| Total | 0.253 G | 2.38 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Almond Milk (Beverages, almond milk, unsweetened, shelf stable) and Tofu (Tofu, raw, regular, prepared with calcium sulfate) .
Almond Milk g
()
|
Daily Values (%) |
Tofu g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does tofu or almond milk contain more calories in 100 grams?Almond milk has 4 times less calories than tofu - tofu has 76 calories in 100g and almond milk has 15 calories.
Is tofu or almond milk better for protein?
Tofu is a great source of protein and it has 19 times more protein than almond milk - tofu has 8.1g of protein per 100 grams and almond milk has 0.4g of protein.
Does tofu or almond milk have more carbohydrates?
By weight, both tofu and almond milk are low in carbohydrates - tofu has 1.9g of carbs for 100g and almond milk has 1.3g of carbohydrates. the carbs in tofu are made of 70% sugar and 30% dietary fiber, whereas the carbs in almond milk comprise of 80% sugar, 20% dietary fiber and 10% starch.
Does tofu or almond milk contain more calcium?
Both tofu and almond milk are high in calcium. Tofu has 90% more calcium than almond milk - tofu has 350mg of calcium in 100 grams and almond milk has 184mg of calcium.
Does tofu or almond milk contain more iron?
Tofu is an abundant source of iron and it has 18 times more iron than almond milk - tofu has 5.4mg of iron in 100 grams and almond milk has 0.28mg of iron.