Avocado vs. Tofu
Nutrition comparison of Avocado and Tofu
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
avocado
versus
tofu
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in avocado and tofu:
- Avocado has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Avocado has signficantly more Vitamin C than tofu.
- Avocado is an excellent source of dietary fiber and potassium.
- Tofu has 3.6 times less carbohydrates than avocado.
- Tofu has 67% less saturated fat than avocado.
- Tofu is a great source of protein.
- Tofu is an excellent source of calcium and iron.
USDA sources for nutritional information: Avocado (Avocados, raw, California) and Tofu (Tofu, raw, regular, prepared with calcium sulfate) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Avocado is high in calories and tofu has 54% less calories than avocado - avocado has 167 calories per 100 grams and tofu has 76 calories.
For macronutrient ratios, avocado is much lighter in protein, heavier in carbs and much heavier in fat compared to tofu per calorie. Avocado has a macronutrient ratio of 4:19:77 and for tofu, 39:9:52 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Avocado | Tofu | |
|---|---|---|
| Protein | 4% | 39% |
| Carbohydrates | 19% | 9% |
| Fat | 77% | 52% |
| Alcohol | ~ | ~ |
carbohydrates
Tofu has 3.6 times less carbohydrates than avocado - avocado has 8.6g of total carbs per 100 grams and tofu has 1.9g of carbohydrates.
dietary fiber
Avocado is an excellent source of dietary fiber and it has 21 times more dietary fiber than tofu - avocado has 6.8g of dietary fiber per 100 grams and tofu has 0.3g of dietary fiber.
sugar
Avocado and tofu contain similar amounts of sugar - avocado has 0.3g of sugar per 100 grams and tofu has 0.62g of sugar.
Protein
protein
Tofu is a great source of protein and it has 312% more protein than avocado - avocado has 2g of protein per 100 grams and tofu has 8.1g of protein.
Fat
saturated fat
Tofu has 67% less saturated fat than avocado - avocado has 2.1g of saturated fat per 100 grams and tofu has 0.69g of saturated fat.
Vitamins
Vitamin C
Avocado has signficantly more Vitamin C than tofu - avocado has 8.8mg of Vitamin C per 100 grams and tofu has 0.1mg of Vitamin C.
Vitamin A
Avocado has more Vitamin A than tofu - avocado has 7ug of Vitamin A per 100 grams and tofu does not contain significant amounts.
Vitamin E
Avocado has 196 times more Vitamin E than tofu - avocado has 2mg of Vitamin E per 100 grams and tofu has 0.01mg of Vitamin E.
Vitamin K
Avocado and tofu contain similar amounts of Vitamin K - avocado has 21ug of Vitamin K per 100 grams and tofu has 2.4ug of Vitamin K.
The B Vitamins
Avocado has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate. Both avocado and tofu contain significant amounts of thiamin.
| Avocado | Tofu | |
|---|---|---|
| Thiamin | 0.075 MG | 0.081 MG |
| Riboflavin | 0.143 MG | 0.052 MG |
| Niacin | 1.912 MG | 0.195 MG |
| Pantothenic acid | 1.463 MG | 0.068 MG |
| Vitamin B6 | 0.287 MG | 0.047 MG |
| Folate | 89 UG | 15 UG |
Minerals
calcium
Tofu is an excellent source of calcium and it has 25 times more calcium than avocado - avocado has 13mg of calcium per 100 grams and tofu has 350mg of calcium.
iron
Tofu is an excellent source of iron and it has 779% more iron than avocado - avocado has 0.61mg of iron per 100 grams and tofu has 5.4mg of iron.
potassium
Avocado is an excellent source of potassium and it has 319% more potassium than tofu - avocado has 507mg 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 avocado per 100 grams.
| Avocado | Tofu | |
|---|---|---|
| alpha linoleic acid | 0.125 G | 0.319 G |
| Total | 0.125 G | 0.319 G |
omega 6s
Comparing omega-6 fatty acids, both avocado and tofu contain significant amounts of linoleic acid.
| Avocado | Tofu | |
|---|---|---|
| linoleic acid | 1.674 G | 2.38 G |
| other omega 6 | 0.015 G | ~ |
| Total | 1.689 G | 2.38 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.
Avocado g
()
|
Daily Values (%) |
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 tofu contain more calories in 100 grams?Avocado is high in calories and tofu has 50% less calories than avocado - avocado has 167 calories in 100g and tofu has 76 calories.
Is avocado or tofu better for protein?
Tofu is a great source of protein and it has 310% more protein than avocado - avocado has 2g of protein per 100 grams and tofu has 8.1g of protein.
Does avocado or tofu contain more calcium?
Tofu is a rich source of calcium and it has 25 times more calcium than avocado - avocado has 13mg of calcium in 100 grams and tofu has 350mg of calcium.
Does avocado or tofu contain more iron?
Tofu is an abundant source of iron and it has 780% more iron than avocado - avocado has 0.61mg of iron in 100 grams and tofu has 5.4mg of iron.
Does avocado or tofu contain more potassium?
Avocado is a rich source of potassium and it has 320% more potassium than tofu - avocado has 507mg of potassium in 100 grams and tofu has 121mg of potassium.