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  6. Winter melon vs. Tofu

Winter melon vs. Tofu — In-Depth Nutrition Comparison

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Significant differences between winter melon and tofu

  • Winter melon has more vitamin C and fiber; however, tofu is richer in iron, calcium, manganese, copper, selenium, and phosphorus.
  • Tofu covers your daily iron needs 62% more than winter melon.
  • Tofu has 130 times less vitamin C than winter melon. Winter melon has 13mg of vitamin C, while tofu has 0.1mg.
  • Tofu contains less sodium.

Specific food types used in this comparison are Waxgourd, (chinese preserving melon), raw and Tofu, raw, regular, prepared with calcium sulfate.

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 21% 105% 11% 201% 64% 22% 42% 0.91% 79% 49%
Contains more MagnesiumMagnesium +200%
Contains more CalciumCalcium +1742.1%
Contains more PotassiumPotassium +1916.7%
Contains more IronIron +1240%
Contains more CopperCopper +739.1%
Contains more ZincZinc +31.1%
Contains more PhosphorusPhosphorus +410.5%
Contains less SodiumSodium -93.7%
Contains more ManganeseManganese +943.1%
Contains more SeleniumSelenium +4350%

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
6
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 +12900%
Contains more Vitamin B2Vitamin B2 +111.5%
Contains more Vitamin B3Vitamin B3 +105.1%
Contains more Vitamin B5Vitamin B5 +95.6%
Contains more Vitamin B1Vitamin B1 +102.5%
Contains more Vitamin B6Vitamin B6 +34.3%
Contains more FolateFolate +200%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Winter melon Tofu DV% diff.
Iron 0.4mg 5.36mg 62%
Calcium 19mg 350mg 33%
Manganese 0.058mg 0.605mg 24%
Copper 0.023mg 0.193mg 19%
Polyunsaturated fat 0.087g 2.699g 17%
Selenium 0.2µg 8.9µg 16%
Protein 0.4g 8.08g 15%
Vitamin C 13mg 0.1mg 14%
Phosphorus 19mg 97mg 11%
Fiber 2.9g 0.3g 10%
Fats 0.2g 4.78g 7%
Magnesium 10mg 30mg 5%
Choline 28.8mg 5%
Sodium 111mg 7mg 5%
Vitamin B2 0.11mg 0.052mg 4%
Monounsaturated fat 0.037g 1.056g 3%
Saturated fat 0.016g 0.691g 3%
Folate 5µg 15µg 3%
Calories 13kcal 76kcal 3%
Vitamin B1 0.04mg 0.081mg 3%
Potassium 6mg 121mg 3%
Vitamin K 2.4µg 2%
Zinc 0.61mg 0.8mg 2%
Vitamin B3 0.4mg 0.195mg 1%
Vitamin B5 0.133mg 0.068mg 1%
Vitamin B6 0.035mg 0.047mg 1%
Net carbs 0.1g 1.57g N/A
Carbs 3g 1.87g 0%
Sugar 0.62g N/A
Vitamin E 0.01mg 0%
Tryptophan 0.002mg 0.12mg 0%
Threonine 0.402mg 0%
Isoleucine 0.435mg 0%
Leucine 0.713mg 0%
Lysine 0.009mg 0.452mg 0%
Methionine 0.003mg 0.108mg 0%
Phenylalanine 0.428mg 0%
Valine 0.446mg 0%
Histidine 0.221mg 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
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 +60.4%
Contains more WaterWater +13.7%
Contains more ProteinProtein +1920%
Contains more FatsFats +2290%
Contains more OtherOther +140%

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 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 +3002.3%

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/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.