Tofu vs. Macadamia — In-Depth Nutrition Comparison
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What are the differences between tofu and macadamia?
- Tofu is higher in calcium and selenium, yet macadamia is higher in manganese, vitamin B1, copper, fiber, magnesium, vitamin B6, and vitamin B3.
- Macadamia's daily need coverage for manganese is 128% more.
- Tofu has 8 times more calcium than macadamia. While tofu has 683mg of calcium, macadamia has only 85mg.
- The amount of saturated fat in tofu is lower.
We used Tofu, raw, firm, prepared with calcium sulfate and Nuts, macadamia nuts, raw types 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 | +703.5% |
| Contains more ZincZinc | +20.8% |
| Contains more SeleniumSelenium | +383.3% |
| Contains more MagnesiumMagnesium | +124.1% |
| Contains more PotassiumPotassium | +55.3% |
| Contains more IronIron | +38.7% |
| Contains more CopperCopper | +100% |
| Contains less SodiumSodium | -64.3% |
| Contains more ManganeseManganese | +249.8% |
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 FolateFolate | +163.6% |
| Contains more Vitamin CVitamin C | +500% |
| Contains more Vitamin B1Vitamin B1 | +656.3% |
| Contains more Vitamin B2Vitamin B2 | +58.8% |
| Contains more Vitamin B3Vitamin B3 | +549.1% |
| Contains more Vitamin B5Vitamin B5 | +469.9% |
| Contains more Vitamin B6Vitamin B6 | +198.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Monounsaturated fat | 1.925g | 58.877g | 142% |
| Manganese | 1.181mg | 4.131mg | 128% |
| Fats | 8.72g | 75.77g | 103% |
| Vitamin B1 | 0.158mg | 1.195mg | 86% |
| Calcium | 683mg | 85mg | 60% |
| Saturated fat | 1.261g | 12.061g | 49% |
| Copper | 0.378mg | 0.756mg | 42% |
| Calories | 144kcal | 718kcal | 29% |
| Fiber | 2.3g | 8.6g | 25% |
| Selenium | 17.4µg | 3.6µg | 25% |
| Polyunsaturated fat | 4.921g | 1.502g | 23% |
| Protein | 17.27g | 7.91g | 19% |
| Magnesium | 58mg | 130mg | 17% |
| Vitamin B6 | 0.092mg | 0.275mg | 14% |
| Vitamin B3 | 0.381mg | 2.473mg | 13% |
| Vitamin B5 | 0.133mg | 0.758mg | 13% |
| Iron | 2.66mg | 3.69mg | 13% |
| Folate | 29µg | 11µg | 5% |
| Vitamin B2 | 0.102mg | 0.162mg | 5% |
| Potassium | 237mg | 368mg | 4% |
| Vitamin E | 0.54mg | 4% | |
| Carbs | 2.78g | 13.82g | 4% |
| Zinc | 1.57mg | 1.3mg | 2% |
| Vitamin C | 0.2mg | 1.2mg | 1% |
| Net carbs | 0.48g | 5.22g | N/A |
| Sugar | 4.57g | N/A | |
| Starch | 1.05g | 0% | |
| Phosphorus | 190mg | 188mg | 0% |
| Sodium | 14mg | 5mg | 0% |
| Tryptophan | 0.235mg | 0.067mg | 0% |
| Threonine | 0.785mg | 0.37mg | 0% |
| Isoleucine | 0.849mg | 0.314mg | 0% |
| Leucine | 1.392mg | 0.602mg | 0% |
| Lysine | 0.883mg | 0.018mg | 0% |
| Methionine | 0.211mg | 0.023mg | 0% |
| Phenylalanine | 0.835mg | 0.665mg | 0% |
| Valine | 0.87mg | 0.363mg | 0% |
| Histidine | 0.431mg | 0.195mg | 0% |
| Fructose | 0.07g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +118.3% |
| Contains more WaterWater | +5034.6% |
| Contains more OtherOther | +22.8% |
| Contains more FatsFats | +768.9% |
| Contains more CarbsCarbs | +397.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -89.5% |
| Contains more Poly. FatPolyunsaturated fat | +227.6% |
| Contains more Mono. FatMonounsaturated fat | +2958.5% |
