Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Tofu
  5. Compare
  6. Tofu vs. Summer squash

Tofu vs. Summer squash — In-Depth Nutrition Comparison

Compare

What are the differences between tofu and summer squash?

  • Tofu is higher in calcium, manganese, copper, selenium, iron, phosphorus, zinc, and magnesium, yet summer squash is higher in vitamin C and vitamin B6.
  • Tofu's daily need coverage for calcium is 67% more.
  • Tofu has 87 times more selenium than summer squash. While tofu has 17.4µg of selenium, summer squash has only 0.2µg.

We used Tofu, raw, firm, prepared with calcium sulfate and Squash, summer, all varieties, raw types 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 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
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 +241.2%
Contains more CalciumCalcium +4453.3%
Contains more IronIron +660%
Contains more CopperCopper +641.2%
Contains more ZincZinc +441.4%
Contains more PhosphorusPhosphorus +400%
Contains more ManganeseManganese +574.9%
Contains more SeleniumSelenium +8600%
Contains more PotassiumPotassium +10.5%
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.
Tofu
Tofu
1
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 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
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 +229.2%
Contains more Vitamin CVitamin C +8400%
Contains more Vitamin B2Vitamin B2 +39.2%
Contains more Vitamin B3Vitamin B3 +27.8%
Contains more Vitamin B5Vitamin B5 +16.5%
Contains more Vitamin B6Vitamin B6 +137%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~29µg

All nutrients comparison - raw data values

Nutrient Tofu Summer squash DV% diff.
Calcium 683mg 15mg 67%
Manganese 1.181mg 0.175mg 44%
Copper 0.378mg 0.051mg 36%
Polyunsaturated fat 4.921g 0.089g 32%
Protein 17.27g 1.21g 32%
Selenium 17.4µg 0.2µg 31%
Iron 2.66mg 0.35mg 29%
Phosphorus 190mg 38mg 22%
Vitamin C 0.2mg 17mg 19%
Fats 8.72g 0.18g 13%
Zinc 1.57mg 0.29mg 12%
Magnesium 58mg 17mg 10%
Vitamin B6 0.092mg 0.218mg 10%
Vitamin B1 0.158mg 0.048mg 9%
Saturated fat 1.261g 0.044g 6%
Calories 144kcal 16kcal 6%
Monounsaturated fat 1.925g 0.016g 5%
Fiber 2.3g 1.1g 5%
Vitamin K 3µg 3%
Vitamin B2 0.102mg 0.142mg 3%
Vitamin A 10µg 1%
Vitamin E 0.12mg 1%
Choline 6.7mg 1%
Fructose 0.95g 1%
Potassium 237mg 262mg 1%
Sodium 14mg 2mg 1%
Vitamin B3 0.381mg 0.487mg 1%
Net carbs 0.48g 2.25g N/A
Carbs 2.78g 3.35g 0%
Sugar 2.2g N/A
Vitamin B5 0.133mg 0.155mg 0%
Folate 29µg 29µg 0%
Tryptophan 0.235mg 0.011mg 0%
Threonine 0.785mg 0.028mg 0%
Isoleucine 0.849mg 0.042mg 0%
Leucine 1.392mg 0.069mg 0%
Lysine 0.883mg 0.065mg 0%
Methionine 0.211mg 0.017mg 0%
Phenylalanine 0.835mg 0.041mg 0%
Valine 0.87mg 0.053mg 0%
Histidine 0.431mg 0.025mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
3
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 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 +1327.3%
Contains more FatsFats +4744.4%
Contains more OtherOther +125.8%
Contains more CarbsCarbs +20.5%
Contains more WaterWater +35.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 1.261 g
Monounsaturated fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 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 +11931.3%
Contains more Poly. FatPolyunsaturated fat +5429.2%
Contains less Sat. FatSaturated fat -96.5%

People also compare

Tofu
Tofu vs Miso
Miso
Tofu
Tofu vs Soybean raw
Soybean raw
Tofu
Tofu vs Tempeh
Tempeh
Summer squash
Summer squash vs Vegetable
Vegetable
Summer squash
Summer squash vs Cucumber
Cucumber
Summer squash
Summer squash vs Eggplant
Eggplant

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/172475/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.