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  6. Winter melon vs. Tofu

Winter melon vs. Tofu — In-Depth Nutrition Comparison

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How are winter melon and tofu different?

  • Winter melon is higher in vitamin C; however, tofu is richer in calcium, manganese, copper, selenium, iron, phosphorus, magnesium, vitamin B1, and zinc.
  • Daily need coverage for calcium for tofu is 66% higher.
  • Winter melon contains 65 times more vitamin C than tofu. While winter melon contains 13mg of vitamin C, tofu contains only 0.2mg.

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

Infographic

Winter melon 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% 5.7% 0.53% 15% 7.7% 17% 8.1% 14% 7.6% 1.1%
Tofu
Tofu
10
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 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.
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 43% 0% 0% 0% 10% 25% 7.5% 8% 8.1% 0% 0% 3.8% 0%
Tofu
Tofu
3
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 +6400%
Contains more Vitamin B1Vitamin B1 +295%
Contains more Vitamin B6Vitamin B6 +162.9%
Contains more FolateFolate +480%
~equal in Vitamin A ~µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.102mg
~equal in Vitamin B3 ~0.381mg
~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 Winter melon Tofu DV% diff.
Calcium 19mg 683mg 66%
Manganese 0.058mg 1.181mg 49%
Copper 0.023mg 0.378mg 39%
Protein 0.4g 17.27g 34%
Polyunsaturated fat 0.087g 4.921g 32%
Selenium 0.2µg 17.4µg 31%
Iron 0.4mg 2.66mg 28%
Phosphorus 19mg 190mg 24%
Vitamin C 13mg 0.2mg 14%
Fats 0.2g 8.72g 13%
Magnesium 10mg 58mg 11%
Vitamin B1 0.04mg 0.158mg 10%
Zinc 0.61mg 1.57mg 9%
Calories 13kcal 144kcal 7%
Potassium 6mg 237mg 7%
Saturated fat 0.016g 1.261g 6%
Folate 5µg 29µg 6%
Monounsaturated fat 0.037g 1.925g 5%
Vitamin B6 0.035mg 0.092mg 4%
Sodium 111mg 14mg 4%
Fiber 2.9g 2.3g 2%
Vitamin B2 0.11mg 0.102mg 1%
Carbs 3g 2.78g 0%
Net carbs 0.1g 0.48g N/A
Vitamin B3 0.4mg 0.381mg 0%
Vitamin B5 0.133mg 0.133mg 0%
Tryptophan 0.002mg 0.235mg 0%
Threonine 0.785mg 0%
Isoleucine 0.849mg 0%
Leucine 1.392mg 0%
Lysine 0.009mg 0.883mg 0%
Methionine 0.003mg 0.211mg 0%
Phenylalanine 0.835mg 0%
Valine 0.87mg 0%
Histidine 0.431mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 g
Other: 0.3 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 WaterWater +37.6%
Contains more ProteinProtein +4217.5%
Contains more FatsFats +4260%
Contains more OtherOther +366.7%
~equal in Carbs ~2.78g

Fat Type Comparison

Fat type breakdown side-by-side comparison
11% 26% 62%
Saturated fat: Sat. Fat 0.016 g
Monounsaturated fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.087 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 +5556.3%

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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. Winter melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170069/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.