Tofu vs. Horned melon — In-Depth Nutrition Comparison
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How are tofu and horned melon different?
- Tofu is richer in iron, calcium, manganese, copper, and phosphorus, while horned melon is higher in vitamin C.
- Tofu covers your daily need for iron, 53% more than horned melon.
- Tofu contains 27 times more calcium than horned melon. Tofu contains 350mg of calcium, while horned melon contains 13mg.
- Horned melon has a higher glycemic index (48) than tofu (15).
Tofu, raw, regular, prepared with calcium sulfate and Horned melon (Kiwano) 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 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% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +33.3% |
| Contains less SodiumSodium | -71.4% |
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 EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +224% |
| Contains more Vitamin B2Vitamin B2 | +246.7% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +400% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +5200% |
| Contains more Vitamin B3Vitamin B3 | +189.7% |
| Contains more Vitamin B5Vitamin B5 | +169.1% |
| Contains more Vitamin B6Vitamin B6 | +34% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 5.36mg | 1.13mg | 53% |
| Calcium | 350mg | 13mg | 34% |
| Manganese | 0.605mg | 0.039mg | 25% |
| Copper | 0.193mg | 0.02mg | 19% |
| Polyunsaturated fat | 2.699g | 18% | |
| Selenium | 8.9µg | 16% | |
| Protein | 8.08g | 1.78g | 13% |
| Phosphorus | 97mg | 37mg | 9% |
| Vitamin C | 0.1mg | 5.3mg | 6% |
| Vitamin B1 | 0.081mg | 0.025mg | 5% |
| Fats | 4.78g | 1.26g | 5% |
| Choline | 28.8mg | 5% | |
| Saturated fat | 0.691g | 3% | |
| Zinc | 0.8mg | 0.48mg | 3% |
| Monounsaturated fat | 1.056g | 3% | |
| Vitamin B2 | 0.052mg | 0.015mg | 3% |
| Folate | 15µg | 3µg | 3% |
| Vitamin K | 2.4µg | 2% | |
| Vitamin B5 | 0.068mg | 0.183mg | 2% |
| Vitamin B3 | 0.195mg | 0.565mg | 2% |
| Calories | 76kcal | 44kcal | 2% |
| Carbs | 1.87g | 7.56g | 2% |
| Magnesium | 30mg | 40mg | 2% |
| Vitamin A | 7µg | 1% | |
| Vitamin B6 | 0.047mg | 0.063mg | 1% |
| Fiber | 0.3g | 1% | |
| Net carbs | 1.57g | 7.56g | N/A |
| Potassium | 121mg | 123mg | 0% |
| Sugar | 0.62g | N/A | |
| Sodium | 7mg | 2mg | 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
8.08 g
Fats:
4.78 g
Carbs:
1.87 g
Water:
84.55 g
Other:
0.72 g
Protein:
1.78 g
Fats:
1.26 g
Carbs:
7.56 g
Water:
88.97 g
Other:
0.43 g
| Contains more ProteinProtein | +353.9% |
| Contains more FatsFats | +279.4% |
| Contains more OtherOther | +67.4% |
| Contains more CarbsCarbs | +304.3% |
~equal in
Water
~88.97g