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  6. Tofu vs. Watermelon

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 C.
  • Tofu covers your daily need of Iron 64% more than Watermelon.
  • Tofu has 50 times more Calcium than Watermelon. While Tofu has 350mg of Calcium, Watermelon has only 7mg.

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
Tofu
9
:
1
Watermelon
Watermelon
Contains more Calcium +4900%
Contains more Iron +2133.3%
Contains more Magnesium +200%
Contains more Phosphorus +781.8%
Contains more Zinc +700%
Contains more Copper +359.5%
Contains more Manganese +1492.1%
Contains more Selenium +2125%
Contains less Sodium -85.7%
Equal in Potassium - 112
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 201% 22% 42% 11% 1% 22% 65% 79% 49%
Watermelon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 9% 8% 5% 10% 1% 3% 14% 5% 3%
Contains more Calcium +4900%
Contains more Iron +2133.3%
Contains more Magnesium +200%
Contains more Phosphorus +781.8%
Contains more Zinc +700%
Contains more Copper +359.5%
Contains more Manganese +1492.1%
Contains more Selenium +2125%
Contains less Sodium -85.7%
Equal in Potassium - 112

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
6
:
4
Watermelon
Watermelon
Contains more Vitamin B1 +145.5%
Contains more Vitamin B2 +147.6%
Contains more Folate +400%
Contains more Vitamin K +2300%
Contains more Vitamin A +569.4%
Contains more Vitamin E +400%
Contains more Vitamin C +8000%
Contains more Vitamin B5 +225%
Equal in Vitamin B3 - 0.178
Equal in Vitamin B6 - 0.045
Tofu
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 1% 0% 1% 21% 12% 4% 5% 11% 12% 0% 6%
Watermelon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 35% 1% 0% 27% 9% 5% 4% 14% 11% 3% 0% 1%
Contains more Vitamin B1 +145.5%
Contains more Vitamin B2 +147.6%
Contains more Folate +400%
Contains more Vitamin K +2300%
Contains more Vitamin A +569.4%
Contains more Vitamin E +400%
Contains more Vitamin C +8000%
Contains more Vitamin B5 +225%
Equal in Vitamin B3 - 0.178
Equal in Vitamin B6 - 0.045

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
3
:
2
Watermelon
Watermelon
Contains more Protein +1224.6%
Contains more Fats +3086.7%
Contains more Other +200%
Contains more Carbs +303.7%
Equal in Water - 91.45
Tofu
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
Watermelon
8% 91%
Protein: 0.61 g
Fats: 0.15 g
Carbs: 7.55 g
Water: 91.45 g
Other: 0.24 g
Contains more Protein +1224.6%
Contains more Fats +3086.7%
Contains more Other +200%
Contains more Carbs +303.7%
Equal in Water - 91.45

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
:
1
Watermelon
Watermelon
Contains more Monounsaturated Fat +2754.1%
Contains more Polyunsaturated fat +5298%
Contains less Saturated Fat -97.7%
Tofu
16% 24% 61%
Saturated Fat: 0.691 g
Monounsaturated Fat: 1.056 g
Polyunsaturated fat: 2.699 g
Watermelon
16% 36% 49%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.05 g
Contains more Monounsaturated Fat +2754.1%
Contains more Polyunsaturated fat +5298%
Contains less Saturated 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 Opinion
Net carbs 1.57g 7.15g Watermelon
Protein 8.08g 0.61g Tofu
Fats 4.78g 0.15g Tofu
Carbs 1.87g 7.55g Watermelon
Calories 76kcal 30kcal Tofu
Fructose 3.36g Watermelon
Sugar 0.62g 6.2g Tofu
Fiber 0.3g 0.4g Watermelon
Calcium 350mg 7mg Tofu
Iron 5.36mg 0.24mg Tofu
Magnesium 30mg 10mg Tofu
Phosphorus 97mg 11mg Tofu
Potassium 121mg 112mg Tofu
Sodium 7mg 1mg Watermelon
Zinc 0.8mg 0.1mg Tofu
Copper 0.193mg 0.042mg Tofu
Manganese 0.605mg 0.038mg Tofu
Selenium 8.9µg 0.4µg Tofu
Vitamin A 85IU 569IU Watermelon
Vitamin A RAE 28µg Watermelon
Vitamin E 0.01mg 0.05mg Watermelon
Vitamin C 0.1mg 8.1mg Watermelon
Vitamin B1 0.081mg 0.033mg Tofu
Vitamin B2 0.052mg 0.021mg Tofu
Vitamin B3 0.195mg 0.178mg Tofu
Vitamin B5 0.068mg 0.221mg Watermelon
Vitamin B6 0.047mg 0.045mg Tofu
Folate 15µg 3µg Tofu
Vitamin K 2.4µg 0.1µg Tofu
Tryptophan 0.12mg 0.007mg Tofu
Threonine 0.402mg 0.027mg Tofu
Isoleucine 0.435mg 0.019mg Tofu
Leucine 0.713mg 0.018mg Tofu
Lysine 0.452mg 0.062mg Tofu
Methionine 0.108mg 0.006mg Tofu
Phenylalanine 0.428mg 0.015mg Tofu
Valine 0.446mg 0.016mg Tofu
Histidine 0.221mg 0.006mg Tofu
Saturated Fat 0.691g 0.016g Watermelon
Monounsaturated Fat 1.056g 0.037g Tofu
Polyunsaturated fat 2.699g 0.05g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Watermelon
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
9%
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.