Macaroon vs. Tofu — In-Depth Nutrition Comparison
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A recap on differences between macaroon and tofu
- Macaroon is higher in fiber, yet tofu is higher in calcium, iron, selenium, phosphorus, copper, vitamin B1, and zinc.
- Macaroon covers your daily saturated fat needs 94% more than tofu.
- Macaroon contains 17 times more sodium than tofu. While macaroon contains 241mg of sodium, tofu contains only 14mg.
- The glycemic index of tofu is lower.
Food varieties used in this article are Cookies, coconut macaroon and Tofu, raw, firm, prepared with calcium sulfate.
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +100% |
| Contains more CalciumCalcium | +13560% |
| Contains more PotassiumPotassium | +92.7% |
| Contains more IronIron | +224.4% |
| Contains more CopperCopper | +40.5% |
| Contains more ZincZinc | +115.1% |
| Contains more PhosphorusPhosphorus | +179.4% |
| Contains less SodiumSodium | -94.2% |
| Contains more SeleniumSelenium | +155.9% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +690% |
| Contains more Vitamin B2Vitamin B2 | +70% |
| Contains more Vitamin B3Vitamin B3 | +73.2% |
| Contains more FolateFolate | +866.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 20.099g | 1.261g | 86% |
| Calcium | 5mg | 683mg | 68% |
| Manganese | 1.181mg | 51% | |
| Protein | 3.02g | 17.27g | 29% |
| Polyunsaturated fat | 0.81g | 4.921g | 27% |
| Iron | 0.82mg | 2.66mg | 23% |
| Fats | 22.55g | 8.72g | 21% |
| Carbs | 61.22g | 2.78g | 19% |
| Selenium | 6.8µg | 17.4µg | 19% |
| Phosphorus | 68mg | 190mg | 17% |
| Calories | 460kcal | 144kcal | 16% |
| Vitamin B1 | 0.02mg | 0.158mg | 12% |
| Copper | 0.269mg | 0.378mg | 12% |
| Fiber | 5.1g | 2.3g | 11% |
| Sodium | 241mg | 14mg | 10% |
| Zinc | 0.73mg | 1.57mg | 8% |
| Magnesium | 29mg | 58mg | 7% |
| Folate | 3µg | 29µg | 7% |
| Potassium | 123mg | 237mg | 3% |
| Vitamin B2 | 0.06mg | 0.102mg | 3% |
| Vitamin B5 | 0.133mg | 3% | |
| Choline | 9.1mg | 2% | |
| Vitamin E | 0.19mg | 1% | |
| Monounsaturated fat | 1.61g | 1.925g | 1% |
| Vitamin K | 1.1µg | 1% | |
| Vitamin B3 | 0.22mg | 0.381mg | 1% |
| Vitamin C | 0mg | 0.2mg | 0% |
| Net carbs | 56.12g | 0.48g | N/A |
| Sugar | 45.16g | N/A | |
| Vitamin B6 | 0.096mg | 0.092mg | 0% |
| Tryptophan | 0.235mg | 0% | |
| Threonine | 0.785mg | 0% | |
| Isoleucine | 0.849mg | 0% | |
| Leucine | 1.392mg | 0% | |
| Lysine | 0.883mg | 0% | |
| Methionine | 0.211mg | 0% | |
| Phenylalanine | 0.835mg | 0% | |
| Valine | 0.87mg | 0% | |
| Histidine | 0.431mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +158.6% |
| Contains more CarbsCarbs | +2102.2% |
| Contains more OtherOther | +22.1% |
| Contains more ProteinProtein | +471.9% |
| Contains more WaterWater | +507.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -93.7% |
| Contains more Mono. FatMonounsaturated fat | +19.6% |
| Contains more Poly. FatPolyunsaturated fat | +507.5% |
