Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

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

Tofu vs Melon 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.
Tofu
9
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%
Melon
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 3.3% 16% 13% 20% 1.9% 2.1% 1.2% 4.6% 2.2%
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.
Tofu
4
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%
Melon
5
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 73% 0% 1% 0% 3.8% 7.2% 4.4% 5% 38% 0% 6.3% 6% 4.1%
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%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~2.5µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Melon
2
7% 92%
Protein: 1.11 g
Fats: 0.1 g
Carbs: 6.58 g
Water: 91.85 g
Other: 0.36 g
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
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
Melon
1
38% 3% 59%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.039 g
Contains more Mono. FatMonounsaturated fat +52700%
Contains more Poly. FatPolyunsaturated fat +6820.5%
Contains less Sat. FatSaturated fat -96.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tofu Melon
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Saturated fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tofu Melon 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Melon
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
6%
Tofu
11%
Melon
Minerals Daily Need Coverage Score
59%
Tofu
7%
Melon

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 5.07g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 47)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $0.6)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food is lower in Saturated fat?
Melon
Melon is lower in Saturated fat (difference - 0.666g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

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. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172476/nutrients
  2. Melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169093/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.