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  6. Watermelon vs. Tofu

Watermelon vs. Tofu — In-Depth Nutrition Comparison

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Important differences between watermelon and tofu

  • Watermelon has more vitamin C; however, tofu has more calcium, manganese, copper, selenium, iron, phosphorus, zinc, magnesium, and vitamin B1.
  • Tofu's daily need coverage for calcium is 68% more.
  • Watermelon has 41 times more vitamin C than tofu. Watermelon has 8.1mg of vitamin C, while tofu has 0.2mg.
  • Watermelon has a higher glycemic index than tofu.

The food varieties used in the comparison are Watermelon, raw and Tofu, raw, firm, prepared with calcium sulfate.

Infographic

Watermelon vs Tofu 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.
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%
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%
Contains less SodiumSodium -92.9%
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%

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.
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%
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%
Contains more Vitamin CVitamin C +3950%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +66.2%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 91%
Protein: 0.61 g
Fats: 0.15 g
Carbs: 7.55 g
Water: 91.45 g
Other: 0.24 g
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
Contains more CarbsCarbs +171.6%
Contains more WaterWater +31%
Contains more ProteinProtein +2731.1%
Contains more FatsFats +5713.3%
Contains more OtherOther +483.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 36% 49%
Saturated fat: Sat. Fat 0.016 g
Monounsaturated fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.05 g
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
Contains less Sat. FatSaturated fat -98.7%
Contains more Mono. FatMonounsaturated fat +5102.7%
Contains more Poly. FatPolyunsaturated fat +9742%

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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. Watermelon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167765/nutrients
  2. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/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.