Macadamia vs. Tofu — In-Depth Nutrition Comparison
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How are macadamia and tofu different?
- Macadamia is richer in manganese, vitamin B1, copper, fiber, magnesium, vitamin B6, and vitamin B3, while tofu is higher in calcium and iron.
- Macadamia covers your daily need for manganese, 153% more than tofu.
- Macadamia contains 29 times more fiber than tofu. Macadamia contains 8.6g of fiber, while tofu contains 0.3g.
- Tofu is lower in saturated fat.
Nuts, macadamia nuts, raw and Tofu, raw, regular, prepared with calcium sulfate types were used in this article.
Infographic
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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 | +333.3% |
| Contains more PotassiumPotassium | +204.1% |
| Contains more CopperCopper | +291.7% |
| Contains more ZincZinc | +62.5% |
| Contains more PhosphorusPhosphorus | +93.8% |
| Contains less SodiumSodium | -28.6% |
| Contains more ManganeseManganese | +582.8% |
| Contains more CalciumCalcium | +311.8% |
| Contains more IronIron | +45.3% |
| Contains more SeleniumSelenium | +147.2% |
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 CVitamin C | +1100% |
| Contains more Vitamin EVitamin E | +5300% |
| Contains more Vitamin B1Vitamin B1 | +1375.3% |
| Contains more Vitamin B2Vitamin B2 | +211.5% |
| Contains more Vitamin B3Vitamin B3 | +1168.2% |
| Contains more Vitamin B5Vitamin B5 | +1014.7% |
| Contains more Vitamin B6Vitamin B6 | +485.1% |
| Contains more FolateFolate | +36.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 4.131mg | 0.605mg | 153% |
| Monounsaturated fat | 58.877g | 1.056g | 145% |
| Fats | 75.77g | 4.78g | 109% |
| Vitamin B1 | 1.195mg | 0.081mg | 93% |
| Copper | 0.756mg | 0.193mg | 63% |
| Saturated fat | 12.061g | 0.691g | 52% |
| Fiber | 8.6g | 0.3g | 33% |
| Calories | 718kcal | 76kcal | 32% |
| Calcium | 85mg | 350mg | 27% |
| Magnesium | 130mg | 30mg | 24% |
| Iron | 3.69mg | 5.36mg | 21% |
| Vitamin B6 | 0.275mg | 0.047mg | 18% |
| Vitamin B5 | 0.758mg | 0.068mg | 14% |
| Vitamin B3 | 2.473mg | 0.195mg | 14% |
| Phosphorus | 188mg | 97mg | 13% |
| Selenium | 3.6µg | 8.9µg | 10% |
| Polyunsaturated fat | 1.502g | 2.699g | 8% |
| Vitamin B2 | 0.162mg | 0.052mg | 8% |
| Potassium | 368mg | 121mg | 7% |
| Choline | 28.8mg | 5% | |
| Zinc | 1.3mg | 0.8mg | 5% |
| Carbs | 13.82g | 1.87g | 4% |
| Vitamin E | 0.54mg | 0.01mg | 4% |
| Vitamin K | 2.4µg | 2% | |
| Vitamin C | 1.2mg | 0.1mg | 1% |
| Folate | 11µg | 15µg | 1% |
| Protein | 7.91g | 8.08g | 0% |
| Net carbs | 5.22g | 1.57g | N/A |
| Sugar | 4.57g | 0.62g | N/A |
| Starch | 1.05g | 0% | |
| Sodium | 5mg | 7mg | 0% |
| Tryptophan | 0.067mg | 0.12mg | 0% |
| Threonine | 0.37mg | 0.402mg | 0% |
| Isoleucine | 0.314mg | 0.435mg | 0% |
| Leucine | 0.602mg | 0.713mg | 0% |
| Lysine | 0.018mg | 0.452mg | 0% |
| Methionine | 0.023mg | 0.108mg | 0% |
| Phenylalanine | 0.665mg | 0.428mg | 0% |
| Valine | 0.363mg | 0.446mg | 0% |
| Histidine | 0.195mg | 0.221mg | 0% |
| Fructose | 0.07g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +1485.1% |
| Contains more CarbsCarbs | +639% |
| Contains more OtherOther | +58.3% |
| Contains more WaterWater | +6116.9% |
~equal in
Protein
~8.08g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +5475.5% |
| Contains less Sat. FatSaturated fat | -94.3% |
| Contains more Poly. FatPolyunsaturated fat | +79.7% |