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  6. Tofu vs. Watermelon

Tofu vs. Watermelon — In-Depth Nutrition Comparison

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Important differences between tofu and watermelon

  • Tofu has more calcium, manganese, copper, selenium, iron, phosphorus, zinc, magnesium, and vitamin B1; however, watermelon has more vitamin C.
  • Tofu's daily need coverage for calcium is 68% more.
  • Tofu has 44 times more selenium than watermelon. Tofu has 17.4µg of selenium, while watermelon has 0.4µg.
  • Watermelon has a higher glycemic index than tofu.

The food varieties used in the comparison are Tofu, raw, firm, 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
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 7.1% 2.1% 9.9% 9% 14% 2.7% 4.7% 0.13% 5% 2.2%
Contains more MagnesiumMagnesium +480%
Contains more CalciumCalcium +9657.1%
Contains more PotassiumPotassium +111.6%
Contains more IronIron +1008.3%
Contains more CopperCopper +800%
Contains more ZincZinc +1470%
Contains more PhosphorusPhosphorus +1627.3%
Contains more ManganeseManganese +3007.9%
Contains more SeleniumSelenium +4250%
Contains less SodiumSodium -92.9%

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
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 0.67% 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 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 +378.8%
Contains more Vitamin B2Vitamin B2 +385.7%
Contains more Vitamin B3Vitamin B3 +114%
Contains more Vitamin B6Vitamin B6 +104.4%
Contains more FolateFolate +866.7%
Contains more Vitamin CVitamin C +3950%
Contains more Vitamin B5Vitamin B5 +66.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Watermelon DV% diff.
Calcium 683mg 7mg 68%
Manganese 1.181mg 0.038mg 50%
Copper 0.378mg 0.042mg 37%
Protein 17.27g 0.61g 33%
Polyunsaturated fat 4.921g 0.05g 32%
Selenium 17.4µg 0.4µg 31%
Iron 2.66mg 0.24mg 30%
Phosphorus 190mg 11mg 26%
Fats 8.72g 0.15g 13%
Zinc 1.57mg 0.1mg 13%
Magnesium 58mg 10mg 11%
Vitamin B1 0.158mg 0.033mg 10%
Vitamin C 0.2mg 8.1mg 9%
Fiber 2.3g 0.4g 8%
Folate 29µg 3µg 7%
Vitamin B2 0.102mg 0.021mg 6%
Saturated fat 1.261g 0.016g 6%
Calories 144kcal 30kcal 6%
Monounsaturated fat 1.925g 0.037g 5%
Vitamin B6 0.092mg 0.045mg 4%
Potassium 237mg 112mg 4%
Fructose 3.36g 4%
Vitamin A 28µg 3%
Carbs 2.78g 7.55g 2%
Vitamin B5 0.133mg 0.221mg 2%
Vitamin B3 0.381mg 0.178mg 1%
Sodium 14mg 1mg 1%
Choline 4.1mg 1%
Net carbs 0.48g 7.15g N/A
Sugar 6.2g N/A
Vitamin E 0.05mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.235mg 0.007mg 0%
Threonine 0.785mg 0.027mg 0%
Isoleucine 0.849mg 0.019mg 0%
Leucine 1.392mg 0.018mg 0%
Lysine 0.883mg 0.062mg 0%
Methionine 0.211mg 0.006mg 0%
Phenylalanine 0.835mg 0.015mg 0%
Valine 0.87mg 0.016mg 0%
Histidine 0.431mg 0.006mg 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
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 +2731.1%
Contains more FatsFats +5713.3%
Contains more OtherOther +483.3%
Contains more CarbsCarbs +171.6%
Contains more WaterWater +31%

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
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 +5102.7%
Contains more Poly. FatPolyunsaturated fat +9742%
Contains less Sat. FatSaturated fat -98.7%

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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. 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.