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  6. Tofu vs. Winter melon

Tofu vs. Winter melon — In-Depth Nutrition Comparison

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Significant differences between tofu and winter melon

  • Tofu has more iron, calcium, manganese, copper, selenium, and phosphorus; however, winter melon is richer in vitamin C and fiber.
  • Tofu covers your daily iron needs 62% more than winter melon.
  • Winter melon has 45 times less selenium than tofu. Tofu has 8.9µg of selenium, while winter melon has 0.2µg.
  • Tofu contains less sodium.

Specific food types used in this comparison are Tofu, raw, regular, prepared with calcium sulfate and Waxgourd, (chinese preserving melon), raw.

Infographic

Tofu vs Winter 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
Tofu
10
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% 5.7% 0.53% 15% 7.7% 17% 8.1% 14% 7.6% 1.1%
Contains more MagnesiumMagnesium +200%
Contains more CalciumCalcium +1742.1%
Contains more PotassiumPotassium +1916.7%
Contains more IronIron +1240%
Contains more CopperCopper +739.1%
Contains more ZincZinc +31.1%
Contains more PhosphorusPhosphorus +410.5%
Contains less SodiumSodium -93.7%
Contains more ManganeseManganese +943.1%
Contains more SeleniumSelenium +4350%

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
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 43% 0% 0% 0% 10% 25% 7.5% 8% 8.1% 0% 0% 3.8% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +102.5%
Contains more Vitamin B6Vitamin B6 +34.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +200%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +12900%
Contains more Vitamin B2Vitamin B2 +111.5%
Contains more Vitamin B3Vitamin B3 +105.1%
Contains more Vitamin B5Vitamin B5 +95.6%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Winter melon DV% diff.
Iron 5.36mg 0.4mg 62%
Calcium 350mg 19mg 33%
Manganese 0.605mg 0.058mg 24%
Copper 0.193mg 0.023mg 19%
Polyunsaturated fat 2.699g 0.087g 17%
Selenium 8.9µg 0.2µg 16%
Protein 8.08g 0.4g 15%
Vitamin C 0.1mg 13mg 14%
Phosphorus 97mg 19mg 11%
Fiber 0.3g 2.9g 10%
Fats 4.78g 0.2g 7%
Magnesium 30mg 10mg 5%
Choline 28.8mg 5%
Sodium 7mg 111mg 5%
Vitamin B2 0.052mg 0.11mg 4%
Monounsaturated fat 1.056g 0.037g 3%
Saturated fat 0.691g 0.016g 3%
Folate 15µg 5µg 3%
Calories 76kcal 13kcal 3%
Vitamin B1 0.081mg 0.04mg 3%
Potassium 121mg 6mg 3%
Vitamin K 2.4µg 2%
Zinc 0.8mg 0.61mg 2%
Vitamin B3 0.195mg 0.4mg 1%
Vitamin B5 0.068mg 0.133mg 1%
Vitamin B6 0.047mg 0.035mg 1%
Net carbs 1.57g 0.1g N/A
Carbs 1.87g 3g 0%
Sugar 0.62g N/A
Vitamin E 0.01mg 0%
Tryptophan 0.12mg 0.002mg 0%
Threonine 0.402mg 0%
Isoleucine 0.435mg 0%
Leucine 0.713mg 0%
Lysine 0.452mg 0.009mg 0%
Methionine 0.108mg 0.003mg 0%
Phenylalanine 0.428mg 0%
Valine 0.446mg 0%
Histidine 0.221mg 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% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 g
Other: 0.3 g
Contains more ProteinProtein +1920%
Contains more FatsFats +2290%
Contains more OtherOther +140%
Contains more CarbsCarbs +60.4%
Contains more WaterWater +13.7%

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
11% 26% 62%
Saturated fat: Sat. Fat 0.016 g
Monounsaturated fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.087 g
Contains more Mono. FatMonounsaturated fat +2754.1%
Contains more Poly. FatPolyunsaturated fat +3002.3%
Contains less Sat. FatSaturated fat -97.7%

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. Winter melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170069/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.