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Tofu vs. Watermelon — In-Depth Nutrition Comparison

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Summary of differences between tofu and watermelon

  • Tofu has more iron, calcium, manganese, copper, selenium, phosphorus, and zinc; however, watermelon is higher in vitamin A and vitamin C.
  • Tofu covers your daily need for iron, 64% more than watermelon.
  • Tofu has 50 times more calcium than watermelon. While tofu has 350mg of calcium, watermelon has only 7mg.
  • The glycemic index of watermelon is higher.

These are the specific foods used in this comparison Tofu, raw, regular, prepared with calcium sulfate and Watermelon, raw.

Infographic

Tofu vs Watermelon 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
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 7.1% 2.1% 9.9% 9% 14% 2.7% 4.7% 0.13% 5% 2.2%
Contains more MagnesiumMagnesium +200%
Contains more CalciumCalcium +4900%
Contains more IronIron +2133.3%
Contains more CopperCopper +359.5%
Contains more ZincZinc +700%
Contains more PhosphorusPhosphorus +781.8%
Contains more ManganeseManganese +1492.1%
Contains more SeleniumSelenium +2125%
Contains less SodiumSodium -85.7%
~equal in Potassium ~112mg

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
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 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 27% 9.3% 1% 0% 8.3% 4.8% 3.3% 13% 10% 0% 0.25% 2.3% 2.2%
Contains more Vitamin B1Vitamin B1 +145.5%
Contains more Vitamin B2Vitamin B2 +147.6%
Contains more Vitamin KVitamin K +2300%
Contains more FolateFolate +400%
Contains more CholineCholine +602.4%
Contains more Vitamin CVitamin C +8000%
Contains more Vitamin EVitamin E +400%
Contains more Vitamin B5Vitamin B5 +225%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.178mg
~equal in Vitamin B6 ~0.045mg
~equal in Vitamin B12 ~0µg

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
8% 91%
Protein: 0.61 g
Fats: 0.15 g
Carbs: 7.55 g
Water: 91.45 g
Other: 0.24 g
Contains more ProteinProtein +1224.6%
Contains more FatsFats +3086.7%
Contains more OtherOther +200%
Contains more CarbsCarbs +303.7%
~equal in Water ~91.45g

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
16% 36% 49%
Saturated fat: Sat. Fat 0.016 g
Monounsaturated fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +2754.1%
Contains more Poly. FatPolyunsaturated fat +5298%
Contains less Sat. FatSaturated fat -97.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tofu Watermelon DV% diff.
Iron 5.36mg 0.24mg 64%
Calcium 350mg 7mg 34%
Manganese 0.605mg 0.038mg 25%
Polyunsaturated fat 2.699g 0.05g 18%
Copper 0.193mg 0.042mg 17%
Protein 8.08g 0.61g 15%
Selenium 8.9µg 0.4µg 15%
Phosphorus 97mg 11mg 12%
Vitamin C 0.1mg 8.1mg 9%
Fats 4.78g 0.15g 7%
Zinc 0.8mg 0.1mg 6%
Magnesium 30mg 10mg 5%
Fructose 3.36g 4%
Choline 28.8mg 4.1mg 4%
Vitamin B1 0.081mg 0.033mg 4%
Saturated fat 0.691g 0.016g 3%
Vitamin B5 0.068mg 0.221mg 3%
Monounsaturated fat 1.056g 0.037g 3%
Vitamin A 28µg 3%
Folate 15µg 3µg 3%
Carbs 1.87g 7.55g 2%
Vitamin K 2.4µg 0.1µg 2%
Calories 76kcal 30kcal 2%
Vitamin B2 0.052mg 0.021mg 2%
Net carbs 1.57g 7.15g N/A
Potassium 121mg 112mg 0%
Sugar 0.62g 6.2g N/A
Fiber 0.3g 0.4g 0%
Sodium 7mg 1mg 0%
Vitamin E 0.01mg 0.05mg 0%
Vitamin B3 0.195mg 0.178mg 0%
Vitamin B6 0.047mg 0.045mg 0%
Tryptophan 0.12mg 0.007mg 0%
Threonine 0.402mg 0.027mg 0%
Isoleucine 0.435mg 0.019mg 0%
Leucine 0.713mg 0.018mg 0%
Lysine 0.452mg 0.062mg 0%
Methionine 0.108mg 0.006mg 0%
Phenylalanine 0.428mg 0.015mg 0%
Valine 0.446mg 0.016mg 0%
Histidine 0.221mg 0.006mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Watermelon
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
6%
Watermelon
Minerals Daily Need Coverage Score
59%
Tofu
6%
Watermelon

Comparison summary

Which food contains less Sodium?
Watermelon
Watermelon contains less Sodium (difference - 6mg)
Which food is lower in Saturated fat?
Watermelon
Watermelon is lower in Saturated fat (difference - 0.675g)
Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 5.58g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 61)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $0.1)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
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. Watermelon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167765/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.