Horned melon vs. Tofu — In-Depth Nutrition Comparison
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How are horned melon and tofu different?
- Horned melon is richer in vitamin C, while tofu is higher in iron, calcium, manganese, copper, and phosphorus.
- Tofu covers your daily need for iron, 53% more than horned melon.
- Horned melon contains 53 times more vitamin C than tofu. Horned melon contains 5.3mg of vitamin C, while tofu contains 0.1mg.
- Horned melon has a higher glycemic index (48) than tofu (15).
Horned melon (Kiwano) and Tofu, raw, regular, prepared with calcium sulfate 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 MagnesiumMagnesium | +33.3% |
| Contains less SodiumSodium | -71.4% |
| Contains more CalciumCalcium | +2592.3% |
| Contains more IronIron | +374.3% |
| Contains more CopperCopper | +865% |
| Contains more ZincZinc | +66.7% |
| Contains more PhosphorusPhosphorus | +162.2% |
| Contains more ManganeseManganese | +1451.3% |
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 | +5200% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B3Vitamin B3 | +189.7% |
| Contains more Vitamin B5Vitamin B5 | +169.1% |
| Contains more Vitamin B6Vitamin B6 | +34% |
| Contains more Vitamin B1Vitamin B1 | +224% |
| Contains more Vitamin B2Vitamin B2 | +246.7% |
| Contains more FolateFolate | +400% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.78 g
Fats:
1.26 g
Carbs:
7.56 g
Water:
88.97 g
Other:
0.43 g
Protein:
8.08 g
Fats:
4.78 g
Carbs:
1.87 g
Water:
84.55 g
Other:
0.72 g
| Contains more CarbsCarbs | +304.3% |
| Contains more ProteinProtein | +353.9% |
| Contains more FatsFats | +279.4% |
| Contains more OtherOther | +67.4% |
~equal in
Water
~84.55g
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 Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol |
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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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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Iron | 1.13mg | 5.36mg | 53% |
| Calcium | 13mg | 350mg | 34% |
| Manganese | 0.039mg | 0.605mg | 25% |
| Copper | 0.02mg | 0.193mg | 19% |
| Polyunsaturated fat | 2.699g | 18% | |
| Selenium | 8.9µg | 16% | |
| Protein | 1.78g | 8.08g | 13% |
| Phosphorus | 37mg | 97mg | 9% |
| Vitamin C | 5.3mg | 0.1mg | 6% |
| Vitamin B1 | 0.025mg | 0.081mg | 5% |
| Fats | 1.26g | 4.78g | 5% |
| Choline | 28.8mg | 5% | |
| Saturated fat | 0.691g | 3% | |
| Zinc | 0.48mg | 0.8mg | 3% |
| Monounsaturated fat | 1.056g | 3% | |
| Vitamin B2 | 0.015mg | 0.052mg | 3% |
| Folate | 3µg | 15µg | 3% |
| Vitamin K | 2.4µg | 2% | |
| Vitamin B5 | 0.183mg | 0.068mg | 2% |
| Vitamin B3 | 0.565mg | 0.195mg | 2% |
| Calories | 44kcal | 76kcal | 2% |
| Carbs | 7.56g | 1.87g | 2% |
| Magnesium | 40mg | 30mg | 2% |
| Vitamin A | 7µg | 1% | |
| Vitamin B6 | 0.063mg | 0.047mg | 1% |
| Fiber | 0.3g | 1% | |
| Net carbs | 7.56g | 1.57g | N/A |
| Potassium | 123mg | 121mg | 0% |
| Sugar | 0.62g | N/A | |
| Sodium | 2mg | 7mg | 0% |
| Vitamin E | 0.01mg | 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
5%
6%
Minerals Daily Need Coverage Score
13%
59%
Comparison summary
Which food is lower in glycemic index?
Tofu is lower in glycemic index (difference - 33)
Which food is cheaper?
Tofu is cheaper (difference - $1.4)
Which food is richer in minerals?
Tofu is relatively richer in minerals
Which food is lower in Cholesterol?
Horned melon is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Horned melon is lower in Sugar (difference - 0.62g)
Which food contains less Sodium?
Horned melon contains less Sodium (difference - 5mg)
Which food is lower in Saturated fat?
Horned melon is lower in Saturated fat (difference - 0.691g)
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.