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% |
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
6%
5%
Minerals Daily Need Coverage Score
59%
27%
Comparison summary
Which food is lower in Sugar?
Tofu is lower in Sugar (difference - 44.54g)
Which food contains less Sodium?
Tofu contains less Sodium (difference - 234mg)
Which food is lower in Saturated fat?
Tofu is lower in Saturated fat (difference - 19.408g)
Which food is lower in glycemic index?
Tofu is lower in glycemic index (difference - 17)
Which food is richer in minerals?
Tofu is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.