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Tofu vs. Summer squash — In-Depth Nutrition Comparison

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How are tofu and summer squash different?

  • Tofu is richer in iron, calcium, manganese, selenium, copper, and phosphorus, while summer squash is higher in vitamin C, vitamin B6, and vitamin B2.
  • Tofu covers your daily need for iron, 63% more than summer squash.
  • Tofu contains 45 times more selenium than summer squash. Tofu contains 8.9µg of selenium, while summer squash contains 0.2µg.

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

Infographic

Tofu vs Summer squash 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
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%
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%
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%
Contains more PotassiumPotassium +116.5%
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.
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%
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%
Contains more Vitamin B1Vitamin B1 +68.8%
Contains more CholineCholine +329.9%
Contains more Vitamin CVitamin C +16900%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Contains more ProteinProtein +567.8%
Contains more FatsFats +2555.6%
Contains more OtherOther +16.1%
Contains more CarbsCarbs +79.1%
Contains more WaterWater +11.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
30% 11% 60%
Saturated fat: Sat. Fat 0.044 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains more Mono. FatMonounsaturated fat +6500%
Contains more Poly. FatPolyunsaturated fat +2932.6%
Contains less Sat. FatSaturated fat -93.6%

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. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172476/nutrients
  2. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/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.