Tofu vs. Melon — In-Depth Nutrition Comparison
Compare
Significant differences between tofu and melon
- Tofu has more iron, calcium, manganese, selenium, copper, phosphorus, zinc, and vitamin B1; however, melon is richer in vitamin C and vitamin B6.
- Tofu covers your daily iron needs 63% more than melon.
- Melon has 32 times less calcium than tofu. Tofu has 350mg of calcium, while melon has 11mg.
- Melon has a higher glycemic index. The glycemic index of melon is 62, while the glycemic index of tofu is 15.
Specific food types used in this comparison are Tofu, raw, regular, prepared with calcium sulfate and Melons, casaba, raw.
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.
| Contains more MagnesiumMagnesium | +172.7% |
| Contains more CalciumCalcium | +3081.8% |
| Contains more IronIron | +1476.5% |
| Contains more CopperCopper | +221.7% |
| Contains more ZincZinc | +1042.9% |
| Contains more PhosphorusPhosphorus | +1840% |
| Contains less SodiumSodium | -22.2% |
| Contains more ManganeseManganese | +1628.6% |
| Contains more SeleniumSelenium | +2125% |
| Contains more PotassiumPotassium | +50.4% |
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 B1Vitamin B1 | +440% |
| Contains more Vitamin B2Vitamin B2 | +67.7% |
| Contains more FolateFolate | +87.5% |
| Contains more CholineCholine | +278.9% |
| Contains more Vitamin CVitamin C | +21700% |
| Contains more Vitamin EVitamin E | +400% |
| Contains more Vitamin B3Vitamin B3 | +19% |
| Contains more Vitamin B5Vitamin B5 | +23.5% |
| Contains more Vitamin B6Vitamin B6 | +246.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 5.36mg | 0.34mg | 63% |
| Calcium | 350mg | 11mg | 34% |
| Manganese | 0.605mg | 0.035mg | 25% |
| Vitamin C | 0.1mg | 21.8mg | 24% |
| Polyunsaturated fat | 2.699g | 0.039g | 18% |
| Copper | 0.193mg | 0.06mg | 15% |
| Selenium | 8.9µg | 0.4µg | 15% |
| Protein | 8.08g | 1.11g | 14% |
| Phosphorus | 97mg | 5mg | 13% |
| Vitamin B6 | 0.047mg | 0.163mg | 9% |
| Zinc | 0.8mg | 0.07mg | 7% |
| Fats | 4.78g | 0.1g | 7% |
| Vitamin B1 | 0.081mg | 0.015mg | 6% |
| Magnesium | 30mg | 11mg | 5% |
| Choline | 28.8mg | 7.6mg | 4% |
| Saturated fat | 0.691g | 0.025g | 3% |
| Monounsaturated fat | 1.056g | 0.002g | 3% |
| Folate | 15µg | 8µg | 2% |
| Vitamin B2 | 0.052mg | 0.031mg | 2% |
| Calories | 76kcal | 28kcal | 2% |
| Carbs | 1.87g | 6.58g | 2% |
| Potassium | 121mg | 182mg | 2% |
| Fiber | 0.3g | 0.9g | 2% |
| Net carbs | 1.57g | 5.68g | N/A |
| Sugar | 0.62g | 5.69g | N/A |
| Sodium | 7mg | 9mg | 0% |
| Vitamin E | 0.01mg | 0.05mg | 0% |
| Vitamin B3 | 0.195mg | 0.232mg | 0% |
| Vitamin B5 | 0.068mg | 0.084mg | 0% |
| Vitamin K | 2.4µg | 2.5µg | 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
| Contains more ProteinProtein | +627.9% |
| Contains more FatsFats | +4680% |
| Contains more OtherOther | +100% |
| Contains more CarbsCarbs | +251.9% |
~equal in
Water
~91.85g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +52700% |
| Contains more Poly. FatPolyunsaturated fat | +6820.5% |
| Contains less Sat. FatSaturated fat | -96.4% |