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  6. Summer squash vs. Tofu

Summer squash vs. Tofu — In-Depth Nutrition Comparison

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How are summer squash and tofu different?

  • Summer squash is richer in vitamin C, vitamin B6, and vitamin B2, while tofu is higher in iron, calcium, manganese, selenium, copper, and phosphorus.
  • Tofu covers your daily need for iron, 63% more than summer squash.
  • Summer squash contains 170 times more vitamin C than tofu. Summer squash contains 17mg of vitamin C, while tofu contains 0.1mg.

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

Infographic

Summer squash vs Tofu infographic
Infographic link

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 21% 105% 11% 201% 64% 22% 42% 0.91% 79% 49%
Contains more PotassiumPotassium +116.5%
Contains less SodiumSodium -71.4%
Contains more MagnesiumMagnesium +76.5%
Contains more CalciumCalcium +2233.3%
Contains more IronIron +1431.4%
Contains more CopperCopper +278.4%
Contains more ZincZinc +175.9%
Contains more PhosphorusPhosphorus +155.3%
Contains more ManganeseManganese +245.7%
Contains more SeleniumSelenium +4350%

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
2
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 0.33% 0% 0.2% 0% 20% 12% 3.7% 4.1% 11% 0% 6% 11% 16%
Contains more Vitamin CVitamin C +16900%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1100%
Contains more Vitamin B2Vitamin B2 +173.1%
Contains more Vitamin B3Vitamin B3 +149.7%
Contains more Vitamin B5Vitamin B5 +127.9%
Contains more Vitamin B6Vitamin B6 +363.8%
Contains more Vitamin KVitamin K +25%
Contains more FolateFolate +93.3%
Contains more Vitamin B1Vitamin B1 +68.8%
Contains more CholineCholine +329.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Summer squash Tofu DV% diff.
Iron 0.35mg 5.36mg 63%
Calcium 15mg 350mg 34%
Manganese 0.175mg 0.605mg 19%
Vitamin C 17mg 0.1mg 19%
Polyunsaturated fat 0.089g 2.699g 17%
Selenium 0.2µg 8.9µg 16%
Copper 0.051mg 0.193mg 16%
Protein 1.21g 8.08g 14%
Vitamin B6 0.218mg 0.047mg 13%
Phosphorus 38mg 97mg 8%
Fats 0.18g 4.78g 7%
Vitamin B2 0.142mg 0.052mg 7%
Zinc 0.29mg 0.8mg 5%
Potassium 262mg 121mg 4%
Choline 6.7mg 28.8mg 4%
Folate 29µg 15µg 4%
Monounsaturated fat 0.016g 1.056g 3%
Saturated fat 0.044g 0.691g 3%
Calories 16kcal 76kcal 3%
Vitamin B1 0.048mg 0.081mg 3%
Fiber 1.1g 0.3g 3%
Magnesium 17mg 30mg 3%
Vitamin B3 0.487mg 0.195mg 2%
Vitamin B5 0.155mg 0.068mg 2%
Vitamin E 0.12mg 0.01mg 1%
Vitamin A 10µg 1%
Fructose 0.95g 1%
Vitamin K 3µg 2.4µg 1%
Carbs 3.35g 1.87g 0%
Net carbs 2.25g 1.57g N/A
Sugar 2.2g 0.62g N/A
Sodium 2mg 7mg 0%
Tryptophan 0.011mg 0.12mg 0%
Threonine 0.028mg 0.402mg 0%
Isoleucine 0.042mg 0.435mg 0%
Leucine 0.069mg 0.713mg 0%
Lysine 0.065mg 0.452mg 0%
Methionine 0.017mg 0.108mg 0%
Phenylalanine 0.041mg 0.428mg 0%
Valine 0.053mg 0.446mg 0%
Histidine 0.025mg 0.221mg 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
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
Contains more CarbsCarbs +79.1%
Contains more WaterWater +11.9%
Contains more ProteinProtein +567.8%
Contains more FatsFats +2555.6%
Contains more OtherOther +16.1%

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 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
Contains less Sat. FatSaturated fat -93.6%
Contains more Mono. FatMonounsaturated fat +6500%
Contains more Poly. FatPolyunsaturated fat +2932.6%

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/172476/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.