Tofu vs. Horned melon — In-Depth Nutrition Comparison
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What are the differences between tofu and horned melon?
- Tofu is higher in calcium, manganese, copper, phosphorus, iron, vitamin B1, zinc, vitamin B2, and folate, yet horned melon is higher in vitamin C.
- Tofu's daily need coverage for calcium is 67% more.
- Tofu has 30 times more manganese than horned melon. While tofu has 1.181mg of manganese, horned melon has only 0.039mg.
- The glycemic index of tofu is lower.
We used Tofu, raw, firm, prepared with calcium sulfate and Horned melon (Kiwano) types in this article.
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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.
| Contains more MagnesiumMagnesium | +45% |
| Contains more CalciumCalcium | +5153.8% |
| Contains more PotassiumPotassium | +92.7% |
| Contains more IronIron | +135.4% |
| Contains more CopperCopper | +1790% |
| Contains more ZincZinc | +227.1% |
| Contains more PhosphorusPhosphorus | +413.5% |
| Contains more ManganeseManganese | +2928.2% |
| Contains more SeleniumSelenium | +∞% |
| Contains less SodiumSodium | -85.7% |
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.
| Contains more Vitamin B1Vitamin B1 | +532% |
| Contains more Vitamin B2Vitamin B2 | +580% |
| Contains more Vitamin B6Vitamin B6 | +46% |
| Contains more FolateFolate | +866.7% |
| Contains more Vitamin CVitamin C | +2550% |
| Contains more Vitamin B3Vitamin B3 | +48.3% |
| Contains more Vitamin B5Vitamin B5 | +37.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Calcium | 683mg | 13mg | 67% |
| Manganese | 1.181mg | 0.039mg | 50% |
| Copper | 0.378mg | 0.02mg | 40% |
| Polyunsaturated fat | 4.921g | 33% | |
| Selenium | 17.4µg | 32% | |
| Protein | 17.27g | 1.78g | 31% |
| Phosphorus | 190mg | 37mg | 22% |
| Iron | 2.66mg | 1.13mg | 19% |
| Vitamin B1 | 0.158mg | 0.025mg | 11% |
| Fats | 8.72g | 1.26g | 11% |
| Zinc | 1.57mg | 0.48mg | 10% |
| Fiber | 2.3g | 9% | |
| Vitamin B2 | 0.102mg | 0.015mg | 7% |
| Folate | 29µg | 3µg | 7% |
| Saturated fat | 1.261g | 6% | |
| Vitamin C | 0.2mg | 5.3mg | 6% |
| Monounsaturated fat | 1.925g | 5% | |
| Calories | 144kcal | 44kcal | 5% |
| Magnesium | 58mg | 40mg | 4% |
| Potassium | 237mg | 123mg | 3% |
| Vitamin B6 | 0.092mg | 0.063mg | 2% |
| Carbs | 2.78g | 7.56g | 2% |
| Vitamin A | 7µg | 1% | |
| Sodium | 14mg | 2mg | 1% |
| Vitamin B3 | 0.381mg | 0.565mg | 1% |
| Vitamin B5 | 0.133mg | 0.183mg | 1% |
| Net carbs | 0.48g | 7.56g | N/A |
| Tryptophan | 0.235mg | 0% | |
| Threonine | 0.785mg | 0% | |
| Isoleucine | 0.849mg | 0% | |
| Leucine | 1.392mg | 0% | |
| Lysine | 0.883mg | 0% | |
| Methionine | 0.211mg | 0% | |
| Phenylalanine | 0.835mg | 0% | |
| Valine | 0.87mg | 0% | |
| Histidine | 0.431mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
17.27 g
Fats:
8.72 g
Carbs:
2.78 g
Water:
69.83 g
Other:
1.4 g
Protein:
1.78 g
Fats:
1.26 g
Carbs:
7.56 g
Water:
88.97 g
Other:
0.43 g
| Contains more ProteinProtein | +870.2% |
| Contains more FatsFats | +592.1% |
| Contains more OtherOther | +225.6% |
| Contains more CarbsCarbs | +171.9% |
| Contains more WaterWater | +27.4% |
