Tofu vs. Macaroon — In-Depth Nutrition Comparison
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A recap on differences between tofu and macaroon
- Tofu is higher in calcium, iron, selenium, phosphorus, copper, vitamin B1, and zinc, yet macaroon is higher in fiber.
- Macaroon covers your daily saturated fat needs 94% more than tofu.
- Tofu contains 137 times more calcium than macaroon. While tofu contains 683mg of calcium, macaroon contains only 5mg.
- The amount of saturated fat in tofu is lower.
- The glycemic index of tofu is lower.
Food varieties used in this article are Tofu, raw, firm, prepared with calcium sulfate and Cookies, coconut macaroon.
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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 ManganeseManganese | +∞% |
| 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 CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +690% |
| Contains more Vitamin B2Vitamin B2 | +70% |
| Contains more Vitamin B3Vitamin B3 | +73.2% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more FolateFolate | +866.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +471.9% |
| Contains more WaterWater | +507.2% |
| Contains more FatsFats | +158.6% |
| Contains more CarbsCarbs | +2102.2% |
| Contains more OtherOther | +22.1% |
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% |
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 | 1.261g | 20.099g | 86% |
| Calcium | 683mg | 5mg | 68% |
| Manganese | 1.181mg | 51% | |
| Protein | 17.27g | 3.02g | 29% |
| Polyunsaturated fat | 4.921g | 0.81g | 27% |
| Iron | 2.66mg | 0.82mg | 23% |
| Fats | 8.72g | 22.55g | 21% |
| Carbs | 2.78g | 61.22g | 19% |
| Selenium | 17.4µg | 6.8µg | 19% |
| Phosphorus | 190mg | 68mg | 17% |
| Calories | 144kcal | 460kcal | 16% |
| Vitamin B1 | 0.158mg | 0.02mg | 12% |
| Copper | 0.378mg | 0.269mg | 12% |
| Fiber | 2.3g | 5.1g | 11% |
| Sodium | 14mg | 241mg | 10% |
| Zinc | 1.57mg | 0.73mg | 8% |
| Magnesium | 58mg | 29mg | 7% |
| Folate | 29µg | 3µg | 7% |
| Potassium | 237mg | 123mg | 3% |
| Vitamin B2 | 0.102mg | 0.06mg | 3% |
| Vitamin B5 | 0.133mg | 3% | |
| Choline | 9.1mg | 2% | |
| Vitamin E | 0.19mg | 1% | |
| Monounsaturated fat | 1.925g | 1.61g | 1% |
| Vitamin K | 1.1µg | 1% | |
| Vitamin B3 | 0.381mg | 0.22mg | 1% |
| Vitamin C | 0.2mg | 0mg | 0% |
| Net carbs | 0.48g | 56.12g | N/A |
| Sugar | 45.16g | N/A | |
| Vitamin B6 | 0.092mg | 0.096mg | 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% |
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
9%
5%
Minerals Daily Need Coverage Score
87%
27%
Comparison summary
Which food is lower in Sugar?
Tofu is lower in Sugar (difference - 45.16g)
Which food contains less Sodium?
Tofu contains less Sodium (difference - 227mg)
Which food is lower in Saturated fat?
Tofu is lower in Saturated fat (difference - 18.838g)
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?
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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?
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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.