Nuts Macadamia Nuts (Raw)vsTofu Firm (Raw)
Nuts Macadamia Nuts (Raw) has 718 calories and 7.9g protein per 100g. Tofu Firm (Raw) has 144 calories and 17g protein per 100g Tofu Firm (Raw) has more protein, Tofu Firm (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Nuts Macadamia Nuts (Raw) vs Tofu Firm (Raw)
Go with Tofu Firm (Raw) at just 144 kcal per 100g — 80% fewer calories.
Tofu Firm (Raw) will keep you satisfied longer with 2.3g fiber, 17.3g protein, 8.7g fat — fat and protein slow digestion while fiber adds bulk.
Tofu Firm (Raw) packs 17.3g of protein per 100g (48% of calories from protein) — the better pick for muscle growth and recovery.
Tofu Firm (Raw) is the heart-friendlier option with lower saturated fat.
Tofu Firm (Raw) provides 683mg of calcium per 100g — a much better source for bone health.
Tofu Firm (Raw) has only 2.8g carbs per 100g — the clear choice for low-carb diets.
⚠️Things to Watch
Nuts Macadamia Nuts (Raw)
High in saturated fat with 12.1g per 100g, which is worth watching if you are managing heart health or cholesterol.
Calorie-dense at 718 kcal per 100g, so portion size matters.
Tofu Firm (Raw)
No major nutritional red flags stand out per 100g.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Nuts Macadamia Nuts | Tofu Firm Prepared With Calcium Sulfate | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 718kcal36% | 144kcal7% | +574kcal |
| Protein | 7.9g16% | 17g35% | <0.1g |
| Total Fat | 76g97% | 8.7g11% | +67g |
| Saturated Fat | 12g61% | 1.3g6% | +11g |
| Trans Fat | — | 0g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 14g5% | 2.8g1% | +11g |
| Dietary Fiber | 8.6g31% | 2.3g8% | +6.3g |
| Sugars | 4.6g | — | — |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | — | — |
| Vitamin C | 1.2mg1% | 0.20mg0% | +1.0mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 0.54mg4% | — | — |
| Vitamin B6 | 0.28mg16% | <0.1mg5% | +0.18mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 11mcg3% | 29mcg7% | <0.1mcg |
| Thiamin (B1) | 1.2mg100% | 0.16mg13% | +1.0mg |
| Riboflavin (B2) | 0.16mg12% | 0.10mg8% | +<0.1mg |
| Niacin (B3) | 2.5mg15% | 0.38mg2% | +2.1mg |
| 🔶Minerals | |||
| Sodium | 5.0mg0% | 14mg1% | <0.1mg |
| Calcium | 85mg7% | 683mg53% | <0.1mg |
| Iron | 3.7mg21% | 2.7mg15% | +1.0mg |
| Potassium | 368mg8% | 237mg5% | +131mg |
| Phosphorus | 188mg15% | 190mg15% | <0.1mg |
| Magnesium | 130mg31% | 58mg14% | +72mg |
| Zinc | 1.3mg12% | 1.6mg14% | <0.1mg |
| Copper | 0.76mg84% | 0.38mg42% | +0.38mg |
| Manganese | 4.1mg180% | 1.2mg51% | +3.0mg |
| Selenium | 3.6mcg7% | 17mcg32% | <0.1mcg |
🔬Nutritional Analysis
Calories: Tofu Firm (Raw) is significantly lower in calories at just 144 kcal per 100g compared to 718 kcal for Nuts Macadamia Nuts (Raw) — that's 399% fewer calories, making Tofu Firm (Raw) the better choice for calorie-conscious diets.
Protein: Tofu Firm (Raw) provides more protein with 17.3g versus 7.91g per 100g. In terms of protein-to-calorie efficiency, Tofu Firm (Raw) offers better value for building and maintaining muscle.
Fat: Tofu Firm (Raw) is the leaner option with 8.72g of total fat per 100g compared to 75.8g. Tofu Firm (Raw) has less saturated fat (1.26g vs 12.1g).
Key Vitamins: The most notable vitamin differences are in Thiamin (B1) (Nuts Macadamia Nuts (Raw): 1.2mg vs 0.158mg), Niacin (B3) (Nuts Macadamia Nuts (Raw): 2.47mg vs 0.381mg), Vitamin C (Nuts Macadamia Nuts (Raw): 1.2mg vs 0.2mg). Keep in mind these are per 100g — the higher-calorie food packs more of everything into a denser package, so per calorie the picture may differ.
Key Minerals: Notable mineral differences include Calcium (Tofu Firm (Raw): 683mg vs 85mg), Selenium (Tofu Firm (Raw): 17.4mcg vs 3.6mcg), Manganese (Nuts Macadamia Nuts (Raw): 4.13mg vs 1.18mg). These values are per 100g — per calorie, the lower-calorie option may provide comparable or better nutrition.
Diet Suitability: Tofu Firm (Raw) fits a low-carb or keto diet. Both fit a low-sodium diet. Nuts Macadamia Nuts (Raw) fits a high-fiber diet.
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❓Frequently Asked Questions
- Which has more protein, Nuts Macadamia Nuts (Raw) or Tofu Firm (Raw)?
- Tofu Firm (Raw) has more protein with 17.3g per 100g compared to 7.91g for Nuts Macadamia Nuts (Raw).
- Which is lower in calories, Nuts Macadamia Nuts (Raw) or Tofu Firm (Raw)?
- Tofu Firm (Raw) is lower in calories with 144 kcal per 100g versus 718 kcal.
- Is Nuts Macadamia Nuts (Raw) or Tofu Firm (Raw) healthier?
- It depends on your goals. Nuts Macadamia Nuts (Raw) has 718 calories and 7.91g protein per 100g, while Tofu Firm (Raw) has 144 calories and 17.3g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Nuts Macadamia Nuts (Raw) or Tofu Firm (Raw)?
- Tofu Firm (Raw) is leaner with 8.72g of fat per 100g compared to 75.8g.
- Which has more fiber, Nuts Macadamia Nuts (Raw) or Tofu Firm (Raw)?
- Nuts Macadamia Nuts (Raw) has more fiber with 8.6g per 100g compared to 2.3g.