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