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  6. Summer squash vs. Tofu

Summer squash vs. Tofu — In-Depth Nutrition Comparison

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What are the differences between summer squash and tofu?

  • Summer squash is higher in vitamin C and vitamin B6, yet tofu is higher in calcium, manganese, copper, selenium, iron, phosphorus, zinc, and magnesium.
  • Tofu's daily need coverage for calcium is 67% more.
  • Summer squash has 85 times more vitamin C than tofu. While summer squash has 17mg of vitamin C, tofu has only 0.2mg.

We used Squash, summer, all varieties, raw and Tofu, raw, firm, prepared with calcium sulfate types in this article.

Infographic

Summer squash vs Tofu infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 4.5% 23% 13% 17% 7.9% 16% 0.26% 23% 1.1%
Tofu
Tofu
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
Contains less SodiumSodium -85.7%
Contains more MagnesiumMagnesium +241.2%
Contains more CalciumCalcium +4453.3%
Contains more IronIron +660%
Contains more CopperCopper +641.2%
Contains more ZincZinc +441.4%
Contains more PhosphorusPhosphorus +400%
Contains more ManganeseManganese +574.9%
Contains more SeleniumSelenium +8600%
~equal in Potassium ~237mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 57% 3.3% 2.4% 0% 12% 33% 9.1% 9.3% 50% 0% 7.5% 22% 3.7%
Tofu
Tofu
1
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
Contains more Vitamin CVitamin C +8400%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +39.2%
Contains more Vitamin B3Vitamin B3 +27.8%
Contains more Vitamin B5Vitamin B5 +16.5%
Contains more Vitamin B6Vitamin B6 +137%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +229.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~29µg

All nutrients comparison - raw data values

Nutrient Summer squash Tofu DV% diff.
Calcium 15mg 683mg 67%
Manganese 0.175mg 1.181mg 44%
Copper 0.051mg 0.378mg 36%
Polyunsaturated fat 0.089g 4.921g 32%
Protein 1.21g 17.27g 32%
Selenium 0.2µg 17.4µg 31%
Iron 0.35mg 2.66mg 29%
Phosphorus 38mg 190mg 22%
Vitamin C 17mg 0.2mg 19%
Fats 0.18g 8.72g 13%
Zinc 0.29mg 1.57mg 12%
Magnesium 17mg 58mg 10%
Vitamin B6 0.218mg 0.092mg 10%
Vitamin B1 0.048mg 0.158mg 9%
Saturated fat 0.044g 1.261g 6%
Calories 16kcal 144kcal 6%
Monounsaturated fat 0.016g 1.925g 5%
Fiber 1.1g 2.3g 5%
Vitamin K 3µg 3%
Vitamin B2 0.142mg 0.102mg 3%
Vitamin A 10µg 1%
Vitamin E 0.12mg 1%
Choline 6.7mg 1%
Fructose 0.95g 1%
Potassium 262mg 237mg 1%
Sodium 2mg 14mg 1%
Vitamin B3 0.487mg 0.381mg 1%
Net carbs 2.25g 0.48g N/A
Carbs 3.35g 2.78g 0%
Sugar 2.2g N/A
Vitamin B5 0.155mg 0.133mg 0%
Folate 29µg 29µg 0%
Tryptophan 0.011mg 0.235mg 0%
Threonine 0.028mg 0.785mg 0%
Isoleucine 0.042mg 0.849mg 0%
Leucine 0.069mg 1.392mg 0%
Lysine 0.065mg 0.883mg 0%
Methionine 0.017mg 0.211mg 0%
Phenylalanine 0.041mg 0.835mg 0%
Valine 0.053mg 0.87mg 0%
Histidine 0.025mg 0.431mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Tofu
Tofu
3
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
Contains more CarbsCarbs +20.5%
Contains more WaterWater +35.5%
Contains more ProteinProtein +1327.3%
Contains more FatsFats +4744.4%
Contains more OtherOther +125.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
30% 11% 60%
Saturated fat: Sat. Fat 0.044 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.089 g
Tofu
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 1.261 g
Monounsaturated fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 g
Contains less Sat. FatSaturated fat -96.5%
Contains more Mono. FatMonounsaturated fat +11931.3%
Contains more Poly. FatPolyunsaturated fat +5429.2%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/nutrients
  2. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.