Tofu vs. Winter melon — In-Depth Nutrition Comparison

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How are tofu and winter melon different?

Tofu is higher in calcium, manganese, copper, selenium, iron, phosphorus, magnesium, vitamin B1, and zinc; however, winter melon is richer in vitamin C.
Daily need coverage for calcium for tofu is 66% higher.
Tofu contains 87 times more selenium than winter melon. While tofu contains 17.4µg of selenium, winter melon contains only 0.2µg.

Tofu, raw, firm, prepared with calcium sulfate and Waxgourd, (chinese preserving melon), raw are the varieties used 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.

Tofu

Winter melon

Contains more MagnesiumMagnesium	+480%
Contains more CalciumCalcium	+3494.7%
Contains more PotassiumPotassium	+3850%
Contains more IronIron	+565%
Contains more CopperCopper	+1543.5%
Contains more ZincZinc	+157.4%
Contains more PhosphorusPhosphorus	+900%
Contains less SodiumSodium	-87.4%
Contains more ManganeseManganese	+1936.2%
Contains more SeleniumSelenium	+8600%

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

Winter melon

Contains more Vitamin B1Vitamin B1	+295%
Contains more Vitamin B6Vitamin B6	+162.9%
Contains more FolateFolate	+480%

Contains more Vitamin CVitamin C

+6400%

~equal in Vitamin A ~0µg

~equal in Vitamin E ~mg

~equal in Vitamin D ~0µg

~equal in Vitamin B2 ~0.11mg

~equal in Vitamin B3 ~0.4mg

~equal in Vitamin B5 ~0.133mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Calcium	683mg	19mg	66%
Manganese	1.181mg	0.058mg	49%
Copper	0.378mg	0.023mg	39%
Protein	17.27g	0.4g	34%
Polyunsaturated fat	4.921g	0.087g	32%
Selenium	17.4µg	0.2µg	31%
Iron	2.66mg	0.4mg	28%
Phosphorus	190mg	19mg	24%
Vitamin C	0.2mg	13mg	14%
Fats	8.72g	0.2g	13%
Magnesium	58mg	10mg	11%
Vitamin B1	0.158mg	0.04mg	10%
Zinc	1.57mg	0.61mg	9%
Calories	144kcal	13kcal	7%
Potassium	237mg	6mg	7%
Saturated fat	1.261g	0.016g	6%
Folate	29µg	5µg	6%
Monounsaturated fat	1.925g	0.037g	5%
Vitamin B6	0.092mg	0.035mg	4%
Sodium	14mg	111mg	4%
Fiber	2.3g	2.9g	2%
Vitamin B2	0.102mg	0.11mg	1%
Carbs	2.78g	3g	0%
Net carbs	0.48g	0.1g	N/A
Vitamin B3	0.381mg	0.4mg	0%
Vitamin B5	0.133mg	0.133mg	0%
Tryptophan	0.235mg	0.002mg	0%
Threonine	0.785mg		0%
Isoleucine	0.849mg		0%
Leucine	1.392mg		0%
Lysine	0.883mg	0.009mg	0%
Methionine	0.211mg	0.003mg	0%
Phenylalanine	0.835mg		0%
Valine	0.87mg		0%
Histidine	0.431mg		0%