Tofu vs. Almond Butter
Nutrition comparison of Tofu and Almond Butter
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
tofu
versus
almond butter
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in tofu and almond butter:
- Both almond butter and tofu are high in calcium, iron and protein.
- Almond butter has more riboflavin, niacin, pantothenic acid and folate.
- Almond butter is an excellent source of Vitamin E, dietary fiber and potassium.
- Tofu has 9 times less carbohydrates than almond butter.
- Tofu has 9.1 times less sugar than almond butter.
USDA sources for nutritional information: Tofu (Tofu, raw, regular, prepared with calcium sulfate) and Almond Butter (Nuts, almond butter, plain, with salt added) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Almond butter is high in calories and tofu has 88% less calories than almond butter - almond butter has 614 calories per 100 grams and tofu has 76 calories.
For macronutrient ratios, tofu is much heavier in protein, much lighter in fat and similar to almond butter for carbs. Tofu has a macronutrient ratio of 39:9:52 and for almond butter, 13:11:76 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Tofu | Almond Butter | |
|---|---|---|
| Protein | 39% | 13% |
| Carbohydrates | 9% | 11% |
| Fat | 52% | 76% |
| Alcohol | ~ | ~ |
carbohydrates
Tofu has 9 times less carbohydrates than almond butter - almond butter has 18.8g of total carbs per 100 grams and tofu has 1.9g of carbohydrates.
dietary fiber
Almond butter is an excellent source of dietary fiber and it has 33 times more dietary fiber than tofu - almond butter has 10.3g of dietary fiber per 100 grams and tofu has 0.3g of dietary fiber.
sugar
Tofu has 9.1 times less sugar than almond butter - almond butter has 6.3g of sugar per 100 grams and tofu has 0.62g of sugar.
Protein
protein
Both almond butter and tofu are high in protein. Almond butter has 159% more protein than tofu - almond butter has 21g of protein per 100 grams and tofu has 8.1g of protein.
Fat
saturated fat
Almond butter is high in saturated fat and tofu has 89% less saturated fat than almond butter - almond butter has 6.6g of saturated fat per 100 grams and tofu has 0.69g of saturated fat.
Vitamins
Vitamin C
Tofu and almond butter contain similar amounts of Vitamin C - tofu has 0.1mg of Vitamin C per 100 grams and almond butter does not contain significant amounts.
Vitamin A
Tofu has more Vitamin A than almond butter - tofu has 25.5ug of Vitamin A per 100 grams and almond butter does not contain significant amounts.
Vitamin E
Almond butter is an excellent source of Vitamin E and it has 2420 times more Vitamin E than tofu - almond butter has 24.2mg of Vitamin E per 100 grams and tofu has 0.01mg of Vitamin E.
Vitamin K
Tofu and almond butter contain similar amounts of Vitamin K - tofu has 2.4ug of Vitamin K per 100 grams and almond butter does not contain significant amounts.
The B Vitamins
Almond butter has more riboflavin, niacin, pantothenic acid and folate. Both tofu and almond butter contain significant amounts of thiamin and Vitamin B6.
| Tofu | Almond Butter | |
|---|---|---|
| Thiamin | 0.081 MG | 0.041 MG |
| Riboflavin | 0.052 MG | 0.939 MG |
| Niacin | 0.195 MG | 3.155 MG |
| Pantothenic acid | 0.068 MG | 0.318 MG |
| Vitamin B6 | 0.047 MG | 0.103 MG |
| Folate | 15 UG | 53 UG |
Minerals
calcium
Both almond butter and tofu are high in calcium. Almond butter is very similar to almond butter for calcium - almond butter has 347mg of calcium per 100 grams and tofu has 350mg of calcium.
iron
Both almond butter and tofu are high in iron. Tofu has 54% more iron than almond butter - almond butter has 3.5mg of iron per 100 grams and tofu has 5.4mg of iron.
potassium
Almond butter is an excellent source of potassium and it has 518% more potassium than tofu - almond butter has 748mg 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 butter per 100 grams.
| Tofu | Almond Butter | |
|---|---|---|
| alpha linoleic acid | 0.319 G | 0.007 G |
| Total | 0.319 G | 0.007 G |
omega 6s
Comparing omega-6 fatty acids, almond butter has more linoleic acid than tofu per 100 grams.
| Tofu | Almond Butter | |
|---|---|---|
| linoleic acid | 2.38 G | 13.605 G |
| other omega 6 | ~ | 0.011 G |
| Total | 2.38 G | 13.616 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: Tofu (Tofu, raw, regular, prepared with calcium sulfate) and Almond Butter (Nuts, almond butter, plain, with salt added) .
Tofu g
()
|
Daily Values (%) |
Almond Butter 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 almond butter or tofu contain more calories in 100 grams?Almond butter is high in calories and tofu has 90% less calories than almond butter - almond butter has 614 calories in 100g and tofu has 76 calories.
Is almond butter or tofu better for protein?
Both almond butter and tofu are high in protein. Almond butter has 160% more protein than tofu - almond butter has 21g of protein per 100 grams and tofu has 8.1g of protein.
Does almond butter or tofu contain more calcium?
Both almond butter and tofu are high in calcium. Almond butter is very similar to almond butter for calcium - almond butter has 347mg of calcium in 100 grams and tofu has 350mg of calcium.
Does almond butter or tofu contain more iron?
Both almond butter and tofu are high in iron. Tofu has 50% more iron than almond butter - almond butter has 3.5mg of iron in 100 grams and tofu has 5.4mg of iron.
Does almond butter or tofu contain more potassium?
Almond butter is a rich source of potassium and it has 520% more potassium than tofu - almond butter has 748mg of potassium in 100 grams and tofu has 121mg of potassium.