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