Avocado vs. Silken Tofu
Nutrition comparison of Avocado and Silken Tofu
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
avocado
versus
silken tofu
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in avocado and silken tofu:
- Avocado has more riboflavin, niacin, pantothenic acid and Vitamin B6.
- Avocado has signficantly more Vitamin C than silken tofu.
- Avocado is an excellent source of dietary fiber and potassium.
- Silken tofu has 6.3 times less carbohydrates than avocado.
- Silken tofu has 75% less saturated fat than avocado.
- Silken tofu is an excellent source of calcium.
USDA sources for nutritional information: Avocado (Avocados, raw, California) and Silken Tofu (Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Avocado is high in calories and silken tofu has 63% less calories than avocado - avocado has 167 calories per 100 grams and silken tofu has 61 calories.
For macronutrient ratios, avocado is much lighter in protein, heavier in carbs and much heavier in fat compared to silken tofu per calorie. Avocado has a macronutrient ratio of 4:19:77 and for silken tofu, 43:7:50 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Avocado | Silken Tofu | |
|---|---|---|
| Protein | 4% | 43% |
| Carbohydrates | 19% | 7% |
| Fat | 77% | 50% |
| Alcohol | ~ | ~ |
carbohydrates
Silken tofu has 6.3 times less carbohydrates than avocado - avocado has 8.6g of total carbs per 100 grams and silken tofu has 1.2g of carbohydrates.
dietary fiber
Avocado is an excellent source of dietary fiber and it has 33 times more dietary fiber than silken tofu - avocado has 6.8g of dietary fiber per 100 grams and silken tofu has 0.2g of dietary fiber.
sugar
Avocado and silken tofu contain similar amounts of sugar - avocado has 0.3g of sugar per 100 grams and silken tofu has 0.7g of sugar.
Protein
protein
Silken tofu has 266% more protein than avocado - avocado has 2g of protein per 100 grams and silken tofu has 7.2g of protein.
Fat
saturated fat
Silken tofu has 75% less saturated fat than avocado - avocado has 2.1g of saturated fat per 100 grams and silken tofu has 0.53g of saturated fat.
Vitamins
Vitamin C
Avocado has signficantly more Vitamin C than silken tofu - avocado has 8.8mg of Vitamin C per 100 grams and silken tofu has 0.2mg of Vitamin C.
Vitamin A
Avocado has more Vitamin A than silken tofu - avocado has 7ug of Vitamin A per 100 grams and silken tofu does not contain significant amounts.
Vitamin E
Avocado has 196 times more Vitamin E than silken tofu - avocado has 2mg of Vitamin E per 100 grams and silken tofu has 0.01mg of Vitamin E.
Vitamin K
Avocado and silken tofu contain similar amounts of Vitamin K - avocado has 21ug of Vitamin K per 100 grams and silken tofu has 2ug of Vitamin K.
The B Vitamins
Avocado has more riboflavin, niacin, pantothenic acid and Vitamin B6. Both avocado and silken tofu contain significant amounts of thiamin and folate.
| Avocado | Silken Tofu | |
|---|---|---|
| Thiamin | 0.075 MG | 0.047 MG |
| Riboflavin | 0.143 MG | 0.037 MG |
| Niacin | 1.912 MG | 0.535 MG |
| Pantothenic acid | 1.463 MG | 0.051 MG |
| Vitamin B6 | 0.287 MG | 0.052 MG |
| Folate | 89 UG | 44 UG |
Minerals
calcium
Silken tofu is an excellent source of calcium and it has 754% more calcium than avocado - avocado has 13mg of calcium per 100 grams and silken tofu has 111mg of calcium.
iron
Silken tofu has 82% more iron than avocado - avocado has 0.61mg of iron per 100 grams and silken tofu has 1.1mg of iron.
potassium
Avocado is an excellent source of potassium and it has 323% more potassium than silken tofu - avocado has 507mg of potassium per 100 grams and silken tofu has 120mg 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 | Silken Tofu | |
|---|---|---|
| beta-carotene | 63 UG | 4 UG |
| alpha-carotene | 24 UG | ~ |
| lutein + zeaxanthin | 271 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both avocado and silken tofu contain significant amounts of alpha linoleic acid (ALA).
| Avocado | Silken Tofu | |
|---|---|---|
| alpha linoleic acid | 0.125 G | 0.246 G |
| Total | 0.125 G | 0.246 G |
omega 6s
Comparing omega-6 fatty acids, both avocado and silken tofu contain significant amounts of linoleic acid.
| Avocado | Silken Tofu | |
|---|---|---|
| linoleic acid | 1.674 G | 1.835 G |
| other omega 6 | 0.015 G | ~ |
| Total | 1.689 G | 1.835 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Avocado or Silken Tofu .
Note: The specific food items compared are: Avocado (Avocados, raw, California) and Silken Tofu (Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)) .
Avocado g
()
|
Daily Values (%) |
Silken 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 silken tofu contain more calories in 100 grams?Avocado is high in calories and silken tofu has 60% less calories than avocado - avocado has 167 calories in 100g and silken tofu has 61 calories.
Is avocado or silken tofu better for protein?
Silken tofu has 270% more protein than avocado - avocado has 2g of protein per 100 grams and silken tofu has 7.2g of protein.
Does avocado or silken tofu contain more calcium?
Silken tofu is a rich source of calcium and it has 750% more calcium than avocado - avocado has 13mg of calcium in 100 grams and silken tofu has 111mg of calcium.
Does avocado or silken tofu contain more potassium?
Avocado is a rich source of potassium and it has 320% more potassium than silken tofu - avocado has 507mg of potassium in 100 grams and silken tofu has 120mg of potassium.