Tofu vs. Almonds
Nutrition comparison of Tofu and Almonds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
tofu
versus
almonds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in tofu and almonds:
- Both almonds and tofu are high in calcium, iron and protein.
- Almond has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Almond is an excellent source of Vitamin E, dietary fiber and potassium.
- Tofu has 10.5 times less carbohydrates than almond.
- Tofu has 4.5 times less saturated fat than almond.
USDA sources for nutritional information: Tofu (Tofu, raw, regular, prepared with calcium sulfate) and Almonds (Nuts, almonds) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Almond is high in calories and tofu has 87% less calories than almond - almond has 579 calories per 100 grams and tofu has 76 calories.
For macronutrient ratios, tofu is much heavier in protein, lighter in carbs and much lighter in fat compared to almonds per calorie. Tofu has a macronutrient ratio of 39:9:52 and for almonds, 14:14:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Tofu | Almonds | |
|---|---|---|
| Protein | 39% | 14% |
| Carbohydrates | 9% | 14% |
| Fat | 52% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Tofu has 10.5 times less carbohydrates than almond - almond has 21.6g of total carbs per 100 grams and tofu has 1.9g of carbohydrates.
dietary fiber
Almond is an excellent source of dietary fiber and it has 40 times more dietary fiber than tofu - almond has 12.5g of dietary fiber per 100 grams and tofu has 0.3g of dietary fiber.
sugar
Almonds and tofu contain similar amounts of sugar - almond has 4.4g of sugar per 100 grams and tofu has 0.62g of sugar.
Protein
protein
Both almonds and tofu are high in protein. Almond has 162% more protein than tofu - almond has 21.2g of protein per 100 grams and tofu has 8.1g of protein.
Fat
saturated fat
Tofu has 4.5 times less saturated fat than almond - almond has 3.8g of saturated fat per 100 grams and tofu has 0.69g of saturated fat.
trans fat
Both almonds and tofu are low in trans fat - almond has 0.02g of trans fat per 100 grams and tofu does not contain significant amounts.
Vitamins
Vitamin C
Tofu and almonds contain similar amounts of Vitamin C - tofu has 0.1mg of Vitamin C per 100 grams and almond does not contain significant amounts.
Vitamin A
Tofu has more Vitamin A than almond - tofu has 25.5ug of Vitamin A per 100 grams and almond does not contain significant amounts.
Vitamin E
Almond is an excellent source of Vitamin E and it has 2562 times more Vitamin E than tofu - almond has 25.6mg of Vitamin E per 100 grams and tofu has 0.01mg of Vitamin E.
Vitamin K
Tofu and almonds contain similar amounts of Vitamin K - tofu has 2.4ug of Vitamin K per 100 grams and almond does not contain significant amounts.
The B Vitamins
Almond has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Tofu | Almonds | |
|---|---|---|
| Thiamin | 0.081 MG | 0.205 MG |
| Riboflavin | 0.052 MG | 1.138 MG |
| Niacin | 0.195 MG | 3.618 MG |
| Pantothenic acid | 0.068 MG | 0.471 MG |
| Vitamin B6 | 0.047 MG | 0.137 MG |
| Folate | 15 UG | 44 UG |
Minerals
calcium
Both almonds and tofu are high in calcium. Tofu has 30% more calcium than almond - almond has 269mg of calcium per 100 grams and tofu has 350mg of calcium.
iron
Both almonds and tofu are high in iron. Tofu has 44% more iron than almond - almond has 3.7mg of iron per 100 grams and tofu has 5.4mg of iron.
potassium
Almond is an excellent source of potassium and it has 506% more potassium than tofu - almond has 733mg of potassium per 100 grams and tofu has 121mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, tofu has more alpha linoleic acid (ALA) than almond per 100 grams.
| Tofu | Almonds | |
|---|---|---|
| alpha linoleic acid | 0.319 G | 0.003 G |
| Total | 0.319 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, almond has more linoleic acid than tofu per 100 grams.
| Tofu | Almonds | |
|---|---|---|
| linoleic acid | 2.38 G | 12.324 G |
| other omega 6 | ~ | 0.002 G |
| Total | 2.38 G | 12.326 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.
Tofu g
()
|
Daily Values (%) |
Almonds 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 almonds or tofu contain more calories in 100 grams?Almond is high in calories and tofu has 90% less calories than almond - almond has 579 calories in 100g and tofu has 76 calories.
Is almonds or tofu better for protein?
Both almonds and tofu are high in protein. Almond has 160% more protein than tofu - almond has 21.2g of protein per 100 grams and tofu has 8.1g of protein.
Does almonds or tofu contain more calcium?
Both almonds and tofu are high in calcium. Tofu has 30% more calcium than almond - almond has 269mg of calcium in 100 grams and tofu has 350mg of calcium.
Does almonds or tofu contain more iron?
Both almonds and tofu are high in iron. Tofu has 40% more iron than almond - almond has 3.7mg of iron in 100 grams and tofu has 5.4mg of iron.
Does almonds or tofu contain more potassium?
Almond is a rich source of potassium and it has 510% more potassium than tofu - almond has 733mg of potassium in 100 grams and tofu has 121mg of potassium.