Avocado vs. Fried Tofu

Nutrition comparison of Avocado and Fried Tofu


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of avocado versus fried tofu (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in avocado and fried tofu:

  • Both avocado and fried tofu are high in calories and dietary fiber.
  • Avocado has signficantly more Vitamin C than fried tofu.
  • Avocado is an excellent source of potassium.
  • Fried tofu has more thiamin, however, avocado contains more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Fried tofu is an excellent source of calcium, iron and protein.
Detailed nutritional comparison of avocado and fried tofu is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Avocado (Avocados, raw, California) and Fried Tofu (Tofu, fried) . Have a correction or suggestions? Shoot us an email.


Image of Avocado src
Image of Fried Tofu src

Calories and Carbs

calories

Both avocado and fried tofu are high in calories. Fried tofu has 62% more calories than avocado - avocado has 167 calories per 100 grams and fried tofu has 270 calories.

For macronutrient ratios, avocado is much lighter in protein, heavier in carbs and heavier in fat compared to fried tofu per calorie. Avocado has a macronutrient ratio of 4:19:77 and for fried tofu, 26:12:62 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Avocado Fried Tofu
Protein 4% 26%
Carbohydrates 19% 12%
Fat 77% 62%
Alcohol ~ ~

carbohydrates

Avocado and fried tofu contain similar amounts of carbs - avocado has 8.6g of total carbs per 100 grams and fried tofu has 8.9g of carbohydrates.

dietary fiber

Both avocado and fried tofu are high in dietary fiber. Avocado has 74% more dietary fiber than fried tofu - avocado has 6.8g of dietary fiber per 100 grams and fried tofu has 3.9g of dietary fiber.

sugar

Avocado and fried tofu contain similar amounts of sugar - avocado has 0.3g of sugar per 100 grams and fried tofu has 2.7g of sugar.

Protein

protein

Fried tofu is an excellent source of protein and it has 860% more protein than avocado - avocado has 2g of protein per 100 grams and fried tofu has 18.8g of protein.

Fat

saturated fat

Avocado and fried tofu contain similar amounts of saturated fat - avocado has 2.1g of saturated fat per 100 grams and fried tofu has 2.9g of saturated fat.

Vitamins

Vitamin C

Avocado has signficantly more Vitamin C than fried tofu - avocado has 8.8mg of Vitamin C per 100 grams and fried tofu does not contain significant amounts.

Vitamin A

Avocado and fried tofu contain similar amounts of Vitamin A - avocado has 7ug of Vitamin A per 100 grams and fried tofu has 1ug of Vitamin A.

Vitamin E

Avocado has 48 times more Vitamin E than fried tofu - avocado has 2mg of Vitamin E per 100 grams and fried tofu has 0.04mg of Vitamin E.

Vitamin K

Avocado and fried tofu contain similar amounts of Vitamin K - avocado has 21ug of Vitamin K per 100 grams and fried tofu has 7.8ug of Vitamin K.

The B Vitamins

Fried tofu has more thiamin, however, avocado contains more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.

Avocado Fried Tofu
Thiamin 0.075 MG 0.17 MG
Riboflavin 0.143 MG 0.05 MG
Niacin 1.912 MG 0.1 MG
Pantothenic acid 1.463 MG 0.14 MG
Vitamin B6 0.287 MG 0.099 MG
Folate 89 UG 27 UG

Minerals

calcium

Fried tofu is an excellent source of calcium and it has 27 times more calcium than avocado - avocado has 13mg of calcium per 100 grams and fried tofu has 372mg of calcium.

iron

Fried tofu is an excellent source of iron and it has 698% more iron than avocado - avocado has 0.61mg of iron per 100 grams and fried tofu has 4.9mg of iron.

potassium

Avocado is an excellent source of potassium and it has 247% more potassium than fried tofu - avocado has 507mg of potassium per 100 grams and fried tofu has 146mg of potassium.

Antioxidants and Phytonutrients

carotenoids

Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]

For specific types of carotenoids,

Avocado Fried Tofu
beta-carotene 63 UG 16 UG
alpha-carotene 24 UG ~
lutein + zeaxanthin 271 UG ~

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, fried tofu has more alpha linoleic acid (ALA) than avocado per 100 grams.

Avocado Fried Tofu
alpha linoleic acid 0.125 G 1.346 G
Total 0.125 G 1.346 G

omega 6s

Comparing omega-6 fatty acids, fried tofu has more linoleic acid than avocado per 100 grams.

Avocado Fried Tofu
linoleic acid 1.674 G 10.044 G
other omega 6 0.015 G ~
Total 1.689 G 10.044 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: Avocado (Avocados, raw, California) and Fried Tofu (Tofu, fried) .

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FAQ

Does avocado or fried tofu contain more calories in 100 grams?
Both avocado and fried tofu are high in calories. Fried tofu has 60% more calories than avocado - avocado has 167 calories in 100g and fried tofu has 270 calories.

Does avocado or fried tofu contain more calcium?
Fried tofu is a rich source of calcium and it has 27 times more calcium than avocado - avocado has 13mg of calcium in 100 grams and fried tofu has 372mg of calcium.

Does avocado or fried tofu contain more iron?
Fried tofu is an abundant source of iron and it has 700% more iron than avocado - avocado has 0.61mg of iron in 100 grams and fried tofu has 4.9mg of iron.

Does avocado or fried tofu contain more potassium?
Avocado is a rich source of potassium and it has 250% more potassium than fried tofu - avocado has 507mg of potassium in 100 grams and fried tofu has 146mg of potassium.