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  6. Watermelon vs. Tofu

Watermelon vs. Tofu — In-Depth Nutrition Comparison

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Summary of differences between watermelon and tofu

  • Watermelon has more vitamin A and vitamin C; however, tofu is higher in iron, calcium, manganese, copper, selenium, phosphorus, and zinc.
  • Tofu covers your daily need for iron, 64% more than watermelon.
  • Watermelon has 81 times more vitamin C than tofu. While watermelon has 8.1mg of vitamin C, tofu has only 0.1mg.
  • The glycemic index of watermelon is higher.

These are the specific foods used in this comparison Watermelon, raw and Tofu, raw, regular, 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
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 105% 11% 201% 64% 22% 42% 0.91% 79% 49%
Contains less SodiumSodium -85.7%
Contains more MagnesiumMagnesium +200%
Contains more CalciumCalcium +4900%
Contains more IronIron +2133.3%
Contains more CopperCopper +359.5%
Contains more ZincZinc +700%
Contains more PhosphorusPhosphorus +781.8%
Contains more ManganeseManganese +1492.1%
Contains more SeleniumSelenium +2125%
~equal in Potassium ~121mg

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 0.33% 0% 0.2% 0% 20% 12% 3.7% 4.1% 11% 0% 6% 11% 16%
Contains more Vitamin CVitamin C +8000%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +400%
Contains more Vitamin B5Vitamin B5 +225%
Contains more Vitamin B1Vitamin B1 +145.5%
Contains more Vitamin B2Vitamin B2 +147.6%
Contains more Vitamin KVitamin K +2300%
Contains more FolateFolate +400%
Contains more CholineCholine +602.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.195mg
~equal in Vitamin B6 ~0.047mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Watermelon Tofu DV% diff.
Iron 0.24mg 5.36mg 64%
Calcium 7mg 350mg 34%
Manganese 0.038mg 0.605mg 25%
Polyunsaturated fat 0.05g 2.699g 18%
Copper 0.042mg 0.193mg 17%
Protein 0.61g 8.08g 15%
Selenium 0.4µg 8.9µg 15%
Phosphorus 11mg 97mg 12%
Vitamin C 8.1mg 0.1mg 9%
Fats 0.15g 4.78g 7%
Zinc 0.1mg 0.8mg 6%
Magnesium 10mg 30mg 5%
Fructose 3.36g 4%
Choline 4.1mg 28.8mg 4%
Vitamin B1 0.033mg 0.081mg 4%
Saturated fat 0.016g 0.691g 3%
Vitamin B5 0.221mg 0.068mg 3%
Monounsaturated fat 0.037g 1.056g 3%
Vitamin A 28µg 3%
Folate 3µg 15µg 3%
Carbs 7.55g 1.87g 2%
Vitamin K 0.1µg 2.4µg 2%
Calories 30kcal 76kcal 2%
Vitamin B2 0.021mg 0.052mg 2%
Net carbs 7.15g 1.57g N/A
Potassium 112mg 121mg 0%
Sugar 6.2g 0.62g N/A
Fiber 0.4g 0.3g 0%
Sodium 1mg 7mg 0%
Vitamin E 0.05mg 0.01mg 0%
Vitamin B3 0.178mg 0.195mg 0%
Vitamin B6 0.045mg 0.047mg 0%
Tryptophan 0.007mg 0.12mg 0%
Threonine 0.027mg 0.402mg 0%
Isoleucine 0.019mg 0.435mg 0%
Leucine 0.018mg 0.713mg 0%
Lysine 0.062mg 0.452mg 0%
Methionine 0.006mg 0.108mg 0%
Phenylalanine 0.015mg 0.428mg 0%
Valine 0.016mg 0.446mg 0%
Histidine 0.006mg 0.221mg 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
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
Contains more CarbsCarbs +303.7%
Contains more ProteinProtein +1224.6%
Contains more FatsFats +3086.7%
Contains more OtherOther +200%
~equal in Water ~84.55g

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 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
Contains less Sat. FatSaturated fat -97.7%
Contains more Mono. FatMonounsaturated fat +2754.1%
Contains more Poly. FatPolyunsaturated fat +5298%

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/172476/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.