Tofu vs. Macaroon — In-Depth Nutrition Comparison
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What are the main differences between tofu and macaroon?
- Tofu is richer in iron, calcium, vitamin B1, and polyunsaturated fat, while macaroon is higher in fiber and copper.
- Macaroon's daily need coverage for saturated fat is 97% higher.
- Macaroon has 70 times less calcium than tofu. Tofu has 350mg of calcium, while macaroon has 5mg.
- Tofu is lower in saturated fat.
- Macaroon has a higher glycemic index (32) than tofu (15).
We used Tofu, raw, regular, prepared with calcium sulfate and Cookies, coconut macaroon types in this comparison.
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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 CalciumCalcium | +6900% |
| Contains more IronIron | +553.7% |
| Contains more PhosphorusPhosphorus | +42.6% |
| Contains less SodiumSodium | -97.1% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +30.9% |
| Contains more CopperCopper | +39.4% |
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 | +∞% |
| Contains more Vitamin B1Vitamin B1 | +305% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin KVitamin K | +118.2% |
| Contains more FolateFolate | +400% |
| Contains more CholineCholine | +216.5% |
| Contains more Vitamin EVitamin E | +1800% |
| Contains more Vitamin B2Vitamin B2 | +15.4% |
| Contains more Vitamin B3Vitamin B3 | +12.8% |
| Contains more Vitamin B6Vitamin B6 | +104.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 0.691g | 20.099g | 88% |
| Iron | 5.36mg | 0.82mg | 57% |
| Calcium | 350mg | 5mg | 35% |
| Fats | 4.78g | 22.55g | 27% |
| Manganese | 0.605mg | 26% | |
| Carbs | 1.87g | 61.22g | 20% |
| Calories | 76kcal | 460kcal | 19% |
| Fiber | 0.3g | 5.1g | 19% |
| Polyunsaturated fat | 2.699g | 0.81g | 13% |
| Protein | 8.08g | 3.02g | 10% |
| Sodium | 7mg | 241mg | 10% |
| Copper | 0.193mg | 0.269mg | 8% |
| Vitamin B1 | 0.081mg | 0.02mg | 5% |
| Choline | 28.8mg | 9.1mg | 4% |
| Phosphorus | 97mg | 68mg | 4% |
| Selenium | 8.9µg | 6.8µg | 4% |
| Vitamin B6 | 0.047mg | 0.096mg | 4% |
| Folate | 15µg | 3µg | 3% |
| Vitamin B5 | 0.068mg | 1% | |
| Monounsaturated fat | 1.056g | 1.61g | 1% |
| Vitamin K | 2.4µg | 1.1µg | 1% |
| Zinc | 0.8mg | 0.73mg | 1% |
| Vitamin B2 | 0.052mg | 0.06mg | 1% |
| Vitamin E | 0.01mg | 0.19mg | 1% |
| Vitamin C | 0.1mg | 0mg | 0% |
| Net carbs | 1.57g | 56.12g | N/A |
| Magnesium | 30mg | 29mg | 0% |
| Potassium | 121mg | 123mg | 0% |
| Sugar | 0.62g | 45.16g | N/A |
| Vitamin B3 | 0.195mg | 0.22mg | 0% |
| Tryptophan | 0.12mg | 0% | |
| Threonine | 0.402mg | 0% | |
| Isoleucine | 0.435mg | 0% | |
| Leucine | 0.713mg | 0% | |
| Lysine | 0.452mg | 0% | |
| Methionine | 0.108mg | 0% | |
| Phenylalanine | 0.428mg | 0% | |
| Valine | 0.446mg | 0% | |
| Histidine | 0.221mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +167.5% |
| Contains more WaterWater | +635.2% |
| Contains more FatsFats | +371.8% |
| Contains more CarbsCarbs | +3173.8% |
| Contains more OtherOther | +137.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -96.6% |
| Contains more Poly. FatPolyunsaturated fat | +233.2% |
| Contains more Mono. FatMonounsaturated fat | +52.5% |