Side-by-Side Comparison

Cantaloupe (Muskmelon) vs Tofu (Firm)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Clean cantaloupe melon cut in half revealing orange seed cavity and fragrant flesh

fruits

Cantaloupe (Muskmelon)

34Calories

0.8Protein

0.9Fiber

36.7Vit C

View Details

Clean geometric cubes of firm white tofu on neutral ceramic plate

legumes

Tofu (Firm)

83Calories

10.0Protein

0.9Fiber

0.1Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-59%

Cantaloupe (Muskmelon)

Cantaloupe (Muskmelon) has fewer calories (energy) (34 kcal vs 83 kcal, 49 kcal less).

Higher Protein

+1088%

Tofu (Firm)

Tofu (Firm) provides 10.0 g vs 0.84 g in Cantaloupe (Muskmelon) (+9.1 g, +1088%).

Higher Dietary Fiber

+0%

Similar Concentration

Both provide similar dietary fiber (0.90 g vs 0.90 g).

Higher Vitamin C

+36600%

Cantaloupe (Muskmelon)

Cantaloupe (Muskmelon) provides 36.7 mg vs 0.10 mg in Tofu (Firm) (+36.6 mg, +36600%).

Comparing per 100 g standard edible portion.

Nutrient

Cantaloupe (Muskmelon)100 g edible portion

Tofu (Firm)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Tofu (Firm) higher

Cantaloupe (Muskmelon)

34 kcal2% DV

Tofu (Firm)

83 kcal4% DV

Tofu (Firm) provides 83 kcal vs 34 kcal in Cantaloupe (Muskmelon) (+49 kcal, +144%).

ProteinTofu (Firm) higher

Cantaloupe (Muskmelon)

0.84 g2% DV

Tofu (Firm)

10.0 g20% DV

Tofu (Firm) provides 10.0 g vs 0.84 g in Cantaloupe (Muskmelon) (+9.1 g, +1088%).

CarbohydratesCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

8.2 g3% DV

Tofu (Firm)

1.9 g1% DV

Cantaloupe (Muskmelon) provides 8.2 g vs 1.9 g in Tofu (Firm) (+6.3 g, +334%).

Dietary FiberSimilar

Cantaloupe (Muskmelon)

0.90 g3% DV

Tofu (Firm)

0.90 g3% DV

Both Cantaloupe (Muskmelon) and Tofu (Firm) provide similar amounts of dietary fiber (0.90 g).

Total FatTofu (Firm) higher

Cantaloupe (Muskmelon)

0.19 g

Tofu (Firm)

5.3 g7% DV

Tofu (Firm) provides 5.3 g vs 0.19 g in Cantaloupe (Muskmelon) (+5.1 g, +2668%).

Total SugarsCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

7.9 g16% DV

Tofu (Firm)

0.62 g1% DV

Cantaloupe (Muskmelon) provides 7.9 g vs 0.62 g in Tofu (Firm) (+7.2 g, +1168%).

Vitamins12 nutrients

Vitamin CCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

36.7 mg41% DV

Tofu (Firm)

0.10 mg

Cantaloupe (Muskmelon) provides 36.7 mg vs 0.10 mg in Tofu (Firm) (+36.6 mg, +36600%).

Vitamin A (RAE)Cantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

169 µg19% DV

Tofu (Firm)

0 µg

Cantaloupe (Muskmelon) has higher vitamin a (rae) (169 µg vs 0 µg).

Vitamin DSimilar

Cantaloupe (Muskmelon)

0 µg

Tofu (Firm)

0 µg

Both Cantaloupe (Muskmelon) and Tofu (Firm) provide similar amounts of vitamin d (0 µg).

Vitamin ESimilar

Cantaloupe (Muskmelon)

0.05 mg

Tofu (Firm)

0.01 mg

Both Cantaloupe (Muskmelon) and Tofu (Firm) provide similar amounts of vitamin e (0.05 mg).

Vitamin KCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

2.5 µg2% DV

Tofu (Firm)

2.4 µg2% DV

Cantaloupe (Muskmelon) provides 2.5 µg vs 2.4 µg in Tofu (Firm) (+0.1 µg, +4%).

Folate (DFE)Cantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

21 µg5% DV

Tofu (Firm)

19 µg5% DV

Cantaloupe (Muskmelon) provides 21 µg vs 19 µg in Tofu (Firm) (+2.0 µg, +11%).

Thiamin (Vitamin B1)Similar

Cantaloupe (Muskmelon)

0.04 mg3% DV

Tofu (Firm)

0.08 mg7% DV

Both Cantaloupe (Muskmelon) and Tofu (Firm) provide similar amounts of thiamin (vitamin b1) (0.04 mg).

Riboflavin (Vitamin B2)Similar

Cantaloupe (Muskmelon)

0.02 mg1% DV

Tofu (Firm)

0.05 mg4% DV

Both Cantaloupe (Muskmelon) and Tofu (Firm) provide similar amounts of riboflavin (vitamin b2) (0.02 mg).

Niacin (Vitamin B3)Cantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

0.73 mg5% DV

Tofu (Firm)

0.20 mg1% DV

Cantaloupe (Muskmelon) provides 0.73 mg vs 0.20 mg in Tofu (Firm) (+0.54 mg, +276%).

Pantothenic Acid (B5)Similar

Cantaloupe (Muskmelon)

0.11 mg2% DV

Tofu (Firm)

0.07 mg1% DV

Both Cantaloupe (Muskmelon) and Tofu (Firm) provide similar amounts of pantothenic acid (b5) (0.11 mg).

Vitamin B6Similar

Cantaloupe (Muskmelon)

0.07 mg4% DV

Tofu (Firm)

0.05 mg3% DV

Both Cantaloupe (Muskmelon) and Tofu (Firm) provide similar amounts of vitamin b6 (0.07 mg).

Vitamin B12Similar

Cantaloupe (Muskmelon)

0 µg

Tofu (Firm)

0 µg

Both Cantaloupe (Muskmelon) and Tofu (Firm) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

16.0 mg1% DV

Tofu (Firm)

9.0 mg

Cantaloupe (Muskmelon) provides 16.0 mg vs 9.0 mg in Tofu (Firm) (+7.0 mg, +78%).

PotassiumCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

267 mg6% DV

Tofu (Firm)

148 mg3% DV

Cantaloupe (Muskmelon) provides 267 mg vs 148 mg in Tofu (Firm) (+119 mg, +80%).

CalciumTofu (Firm) higher

Cantaloupe (Muskmelon)

9.0 mg1% DV

Tofu (Firm)

282 mg22% DV

Tofu (Firm) provides 282 mg vs 9.0 mg in Cantaloupe (Muskmelon) (+273 mg, +3033%).

IronTofu (Firm) higher

Cantaloupe (Muskmelon)

0.21 mg1% DV

Tofu (Firm)

2.0 mg11% DV

Tofu (Firm) provides 2.0 mg vs 0.21 mg in Cantaloupe (Muskmelon) (+1.8 mg, +871%).

MagnesiumTofu (Firm) higher

Cantaloupe (Muskmelon)

12.0 mg3% DV

Tofu (Firm)

37.0 mg9% DV

Tofu (Firm) provides 37.0 mg vs 12.0 mg in Cantaloupe (Muskmelon) (+25.0 mg, +208%).

PhosphorusTofu (Firm) higher

Cantaloupe (Muskmelon)

15.0 mg1% DV

Tofu (Firm)

121 mg10% DV

Tofu (Firm) provides 121 mg vs 15.0 mg in Cantaloupe (Muskmelon) (+106 mg, +707%).

ZincTofu (Firm) higher

Cantaloupe (Muskmelon)

0.18 mg2% DV

Tofu (Firm)

0.89 mg8% DV

Tofu (Firm) provides 0.89 mg vs 0.18 mg in Cantaloupe (Muskmelon) (+0.71 mg, +394%).

Lipids1 nutrients

Saturated FatTofu (Firm) higher

Cantaloupe (Muskmelon)

0.05 g

Tofu (Firm)

0.79 g4% DV

Tofu (Firm) provides 0.79 g vs 0.05 g in Cantaloupe (Muskmelon) (+0.74 g, +1449%).

Nutrient

Cantaloupe (Muskmelon)160 g (1 cup diced (160 g))

Tofu (Firm)126 g (1/2 block (126 g))

Macronutrients6 nutrients

Calories (Energy)Tofu (Firm) higher

Cantaloupe (Muskmelon)

54 kcal3% DV

Tofu (Firm)

105 kcal5% DV

Tofu (Firm) provides 105 kcal vs 54 kcal in Cantaloupe (Muskmelon) (+50 kcal, +92%).

ProteinTofu (Firm) higher

Cantaloupe (Muskmelon)

1.3 g3% DV

Tofu (Firm)

12.6 g25% DV

Tofu (Firm) provides 12.6 g vs 1.3 g in Cantaloupe (Muskmelon) (+11.2 g, +836%).

CarbohydratesCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

13.1 g5% DV

Tofu (Firm)

2.4 g1% DV

Cantaloupe (Muskmelon) provides 13.1 g vs 2.4 g in Tofu (Firm) (+10.7 g, +451%).

Dietary FiberCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

1.4 g5% DV

Tofu (Firm)

1.1 g4% DV

Cantaloupe (Muskmelon) provides 1.4 g vs 1.1 g in Tofu (Firm) (+0.31 g, +27%).

Total FatTofu (Firm) higher

Cantaloupe (Muskmelon)

0.30 g

Tofu (Firm)

6.6 g8% DV

Tofu (Firm) provides 6.6 g vs 0.30 g in Cantaloupe (Muskmelon) (+6.3 g, +2080%).

Total SugarsCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

12.6 g25% DV

Tofu (Firm)

0.78 g2% DV

Cantaloupe (Muskmelon) provides 12.6 g vs 0.78 g in Tofu (Firm) (+11.8 g, +1510%).

Vitamins12 nutrients

Vitamin CCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

58.7 mg65% DV

Tofu (Firm)

0.13 mg

Cantaloupe (Muskmelon) provides 58.7 mg vs 0.13 mg in Tofu (Firm) (+58.6 mg, +46503%).

Vitamin A (RAE)Cantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

270 µg30% DV

Tofu (Firm)

0 µg

Cantaloupe (Muskmelon) has higher vitamin a (rae) (270 µg vs 0 µg).

Vitamin DSimilar

Cantaloupe (Muskmelon)

0 µg

Tofu (Firm)

0 µg

Both Cantaloupe (Muskmelon) and Tofu (Firm) provide similar amounts of vitamin d (0 µg).

Vitamin ECantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

0.08 mg1% DV

Tofu (Firm)

0.01 mg

Cantaloupe (Muskmelon) provides slightly more vitamin e (0.08 mg vs 0.01 mg).

Vitamin KCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

4.0 µg3% DV

Tofu (Firm)

3.0 µg3% DV

Cantaloupe (Muskmelon) provides 4.0 µg vs 3.0 µg in Tofu (Firm) (+1.0 µg, +32%).

Folate (DFE)Cantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

34 µg8% DV

Tofu (Firm)

24 µg6% DV

Cantaloupe (Muskmelon) provides 34 µg vs 24 µg in Tofu (Firm) (+9.7 µg, +40%).

Thiamin (Vitamin B1)Similar

Cantaloupe (Muskmelon)

0.07 mg5% DV

Tofu (Firm)

0.10 mg9% DV

Both Cantaloupe (Muskmelon) and Tofu (Firm) provide similar amounts of thiamin (vitamin b1) (0.07 mg).

Riboflavin (Vitamin B2)Similar

Cantaloupe (Muskmelon)

0.03 mg2% DV

Tofu (Firm)

0.07 mg5% DV

Both Cantaloupe (Muskmelon) and Tofu (Firm) provide similar amounts of riboflavin (vitamin b2) (0.03 mg).

Niacin (Vitamin B3)Cantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

1.2 mg7% DV

Tofu (Firm)

0.25 mg2% DV

Cantaloupe (Muskmelon) provides 1.2 mg vs 0.25 mg in Tofu (Firm) (+0.93 mg, +378%).

Pantothenic Acid (B5)Cantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

0.17 mg3% DV

Tofu (Firm)

0.09 mg2% DV

Cantaloupe (Muskmelon) provides slightly more pantothenic acid (b5) (0.17 mg vs 0.09 mg).

Vitamin B6Cantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

0.12 mg7% DV

Tofu (Firm)

0.06 mg3% DV

Cantaloupe (Muskmelon) provides slightly more vitamin b6 (0.12 mg vs 0.06 mg).

Vitamin B12Similar

Cantaloupe (Muskmelon)

0 µg

Tofu (Firm)

0 µg

Both Cantaloupe (Muskmelon) and Tofu (Firm) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

25.6 mg1% DV

Tofu (Firm)

11.3 mg

Cantaloupe (Muskmelon) provides 25.6 mg vs 11.3 mg in Tofu (Firm) (+14.3 mg, +126%).

PotassiumCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

427 mg9% DV

Tofu (Firm)

186 mg4% DV

Cantaloupe (Muskmelon) provides 427 mg vs 186 mg in Tofu (Firm) (+241 mg, +129%).

CalciumTofu (Firm) higher

Cantaloupe (Muskmelon)

14.4 mg1% DV

Tofu (Firm)

355 mg27% DV

Tofu (Firm) provides 355 mg vs 14.4 mg in Cantaloupe (Muskmelon) (+341 mg, +2368%).

IronTofu (Firm) higher

Cantaloupe (Muskmelon)

0.34 mg2% DV

Tofu (Firm)

2.6 mg14% DV

Tofu (Firm) provides 2.6 mg vs 0.34 mg in Cantaloupe (Muskmelon) (+2.2 mg, +665%).

MagnesiumTofu (Firm) higher

Cantaloupe (Muskmelon)

19.2 mg5% DV

Tofu (Firm)

46.6 mg11% DV

Tofu (Firm) provides 46.6 mg vs 19.2 mg in Cantaloupe (Muskmelon) (+27.4 mg, +143%).

PhosphorusTofu (Firm) higher

Cantaloupe (Muskmelon)

24.0 mg2% DV

Tofu (Firm)

152 mg12% DV

Tofu (Firm) provides 152 mg vs 24.0 mg in Cantaloupe (Muskmelon) (+128 mg, +535%).

ZincTofu (Firm) higher

Cantaloupe (Muskmelon)

0.29 mg3% DV

Tofu (Firm)

1.1 mg10% DV

Tofu (Firm) provides 1.1 mg vs 0.29 mg in Cantaloupe (Muskmelon) (+0.83 mg, +289%).

Lipids1 nutrients

Saturated FatTofu (Firm) higher

Cantaloupe (Muskmelon)

0.08 g

Tofu (Firm)

1.00 g5% DV

Tofu (Firm) provides 1.00 g vs 0.08 g in Cantaloupe (Muskmelon) (+0.91 g, +1120%).

Nutrient

Cantaloupe (Muskmelon)Amount per 100 kcal (294 g)

Tofu (Firm)Amount per 100 kcal (120 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Cantaloupe (Muskmelon)

100 kcal5% DV

Tofu (Firm)

100 kcal5% DV

Both Cantaloupe (Muskmelon) and Tofu (Firm) provide similar amounts of calories (energy) (100 kcal).

ProteinTofu (Firm) higher

Cantaloupe (Muskmelon)

2.5 g5% DV

Tofu (Firm)

12.0 g24% DV

Tofu (Firm) provides 12.0 g vs 2.5 g in Cantaloupe (Muskmelon) (+9.5 g, +385%).

CarbohydratesCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

24.0 g9% DV

Tofu (Firm)

2.3 g1% DV

Cantaloupe (Muskmelon) provides 24.0 g vs 2.3 g in Tofu (Firm) (+21.7 g, +963%).

Dietary FiberCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

2.6 g9% DV

Tofu (Firm)

1.1 g4% DV

Cantaloupe (Muskmelon) provides 2.6 g vs 1.1 g in Tofu (Firm) (+1.6 g, +145%).

Total FatTofu (Firm) higher

Cantaloupe (Muskmelon)

0.56 g1% DV

Tofu (Firm)

6.3 g8% DV

Tofu (Firm) provides 6.3 g vs 0.56 g in Cantaloupe (Muskmelon) (+5.8 g, +1030%).

Total SugarsCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

23.1 g46% DV

Tofu (Firm)

0.74 g1% DV

Cantaloupe (Muskmelon) provides 23.1 g vs 0.74 g in Tofu (Firm) (+22.4 g, +3006%).

Vitamins12 nutrients

Vitamin CCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

108 mg120% DV

Tofu (Firm)

0.12 mg

Cantaloupe (Muskmelon) provides 108 mg vs 0.12 mg in Tofu (Firm) (+108 mg, +89815%).

Vitamin A (RAE)Cantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

497 µg55% DV

Tofu (Firm)

0 µg

Cantaloupe (Muskmelon) has higher vitamin a (rae) (497 µg vs 0 µg).

Vitamin DSimilar

Cantaloupe (Muskmelon)

0 µg

Tofu (Firm)

0 µg

Both Cantaloupe (Muskmelon) and Tofu (Firm) provide similar amounts of vitamin d (0 µg).

Vitamin ECantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

0.15 mg1% DV

Tofu (Firm)

0.01 mg

Cantaloupe (Muskmelon) provides slightly more vitamin e (0.15 mg vs 0.01 mg).

Vitamin KCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

7.4 µg6% DV

Tofu (Firm)

2.9 µg2% DV

Cantaloupe (Muskmelon) provides 7.4 µg vs 2.9 µg in Tofu (Firm) (+4.5 µg, +155%).

Folate (DFE)Cantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

62 µg15% DV

Tofu (Firm)

23 µg6% DV

Cantaloupe (Muskmelon) provides 62 µg vs 23 µg in Tofu (Firm) (+39 µg, +171%).

Thiamin (Vitamin B1)Similar

Cantaloupe (Muskmelon)

0.12 mg10% DV

Tofu (Firm)

0.10 mg8% DV

Both Cantaloupe (Muskmelon) and Tofu (Firm) provide similar amounts of thiamin (vitamin b1) (0.12 mg).

Riboflavin (Vitamin B2)Similar

Cantaloupe (Muskmelon)

0.06 mg4% DV

Tofu (Firm)

0.06 mg5% DV

Both Cantaloupe (Muskmelon) and Tofu (Firm) provide similar amounts of riboflavin (vitamin b2) (0.06 mg).

Niacin (Vitamin B3)Cantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

2.2 mg13% DV

Tofu (Firm)

0.23 mg1% DV

Cantaloupe (Muskmelon) provides 2.2 mg vs 0.23 mg in Tofu (Firm) (+1.9 mg, +822%).

Pantothenic Acid (B5)Cantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

0.31 mg6% DV

Tofu (Firm)

0.08 mg2% DV

Cantaloupe (Muskmelon) provides 0.31 mg vs 0.08 mg in Tofu (Firm) (+0.23 mg, +278%).

Vitamin B6Cantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

0.21 mg12% DV

Tofu (Firm)

0.06 mg3% DV

Cantaloupe (Muskmelon) provides 0.21 mg vs 0.06 mg in Tofu (Firm) (+0.16 mg, +275%).

Vitamin B12Similar

Cantaloupe (Muskmelon)

0 µg

Tofu (Firm)

0 µg

Both Cantaloupe (Muskmelon) and Tofu (Firm) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

47.0 mg2% DV

Tofu (Firm)

10.8 mg

Cantaloupe (Muskmelon) provides 47.0 mg vs 10.8 mg in Tofu (Firm) (+36.2 mg, +336%).

PotassiumCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

785 mg17% DV

Tofu (Firm)

178 mg4% DV

Cantaloupe (Muskmelon) provides 785 mg vs 178 mg in Tofu (Firm) (+607 mg, +342%).

CalciumTofu (Firm) higher

Cantaloupe (Muskmelon)

26.5 mg2% DV

Tofu (Firm)

338 mg26% DV

Tofu (Firm) provides 338 mg vs 26.5 mg in Cantaloupe (Muskmelon) (+312 mg, +1179%).

IronTofu (Firm) higher

Cantaloupe (Muskmelon)

0.62 mg3% DV

Tofu (Firm)

2.4 mg14% DV

Tofu (Firm) provides 2.4 mg vs 0.62 mg in Cantaloupe (Muskmelon) (+1.8 mg, +297%).

MagnesiumTofu (Firm) higher

Cantaloupe (Muskmelon)

35.3 mg8% DV

Tofu (Firm)

44.4 mg11% DV

Tofu (Firm) provides 44.4 mg vs 35.3 mg in Cantaloupe (Muskmelon) (+9.1 mg, +26%).

PhosphorusTofu (Firm) higher

Cantaloupe (Muskmelon)

44.1 mg4% DV

Tofu (Firm)

145 mg12% DV

Tofu (Firm) provides 145 mg vs 44.1 mg in Cantaloupe (Muskmelon) (+101 mg, +229%).

ZincTofu (Firm) higher

Cantaloupe (Muskmelon)

0.53 mg5% DV

Tofu (Firm)

1.1 mg10% DV

Tofu (Firm) provides 1.1 mg vs 0.53 mg in Cantaloupe (Muskmelon) (+0.54 mg, +102%).

Lipids1 nutrients

Saturated FatTofu (Firm) higher

Cantaloupe (Muskmelon)

0.15 g1% DV

Tofu (Firm)

0.95 g5% DV

Tofu (Firm) provides 0.95 g vs 0.15 g in Cantaloupe (Muskmelon) (+0.80 g, +532%).

Nutrient

Cantaloupe (Muskmelon)Normalized to 300 kcal (882 g)

Tofu (Firm)Normalized to 300 kcal (361 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Cantaloupe (Muskmelon)

300 kcal15% DV

Tofu (Firm)

300 kcal15% DV

Both Cantaloupe (Muskmelon) and Tofu (Firm) provide similar amounts of calories (energy) (300 kcal).

ProteinTofu (Firm) higher

Cantaloupe (Muskmelon)

7.4 g15% DV

Tofu (Firm)

36.0 g72% DV

Tofu (Firm) provides 36.0 g vs 7.4 g in Cantaloupe (Muskmelon) (+28.6 g, +386%).

CarbohydratesCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

72.0 g26% DV

Tofu (Firm)

6.8 g2% DV

Cantaloupe (Muskmelon) provides 72.0 g vs 6.8 g in Tofu (Firm) (+65.2 g, +960%).

Dietary FiberCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

7.9 g28% DV

Tofu (Firm)

3.2 g12% DV

Cantaloupe (Muskmelon) provides 7.9 g vs 3.2 g in Tofu (Firm) (+4.7 g, +144%).

Total FatTofu (Firm) higher

Cantaloupe (Muskmelon)

1.7 g2% DV

Tofu (Firm)

19.0 g24% DV

Tofu (Firm) provides 19.0 g vs 1.7 g in Cantaloupe (Muskmelon) (+17.3 g, +1033%).

Total SugarsCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

69.3 g139% DV

Tofu (Firm)

2.2 g4% DV

Cantaloupe (Muskmelon) provides 69.3 g vs 2.2 g in Tofu (Firm) (+67.1 g, +2997%).

Vitamins12 nutrients

Vitamin CCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

324 mg360% DV

Tofu (Firm)

0.36 mg

Cantaloupe (Muskmelon) provides 324 mg vs 0.36 mg in Tofu (Firm) (+323 mg, +89566%).

Vitamin A (RAE)Cantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

1,491 µg166% DV

Tofu (Firm)

0 µg

Cantaloupe (Muskmelon) has higher vitamin a (rae) (1,491 µg vs 0 µg).

Vitamin DSimilar

Cantaloupe (Muskmelon)

0 µg

Tofu (Firm)

0 µg

Both Cantaloupe (Muskmelon) and Tofu (Firm) provide similar amounts of vitamin d (0 µg).

Vitamin ECantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

0.44 mg3% DV

Tofu (Firm)

0.04 mg

Cantaloupe (Muskmelon) provides 0.44 mg vs 0.04 mg in Tofu (Firm) (+0.40 mg, +1122%).

Vitamin KCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

22 µg18% DV

Tofu (Firm)

8.7 µg7% DV

Cantaloupe (Muskmelon) provides 22 µg vs 8.7 µg in Tofu (Firm) (+13 µg, +155%).

Folate (DFE)Cantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

185 µg46% DV

Tofu (Firm)

69 µg17% DV

Cantaloupe (Muskmelon) provides 185 µg vs 69 µg in Tofu (Firm) (+117 µg, +170%).

Thiamin (Vitamin B1)Cantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

0.36 mg30% DV

Tofu (Firm)

0.29 mg24% DV

Cantaloupe (Muskmelon) provides 0.36 mg vs 0.29 mg in Tofu (Firm) (+0.07 mg, +24%).

Riboflavin (Vitamin B2)Similar

Cantaloupe (Muskmelon)

0.17 mg13% DV

Tofu (Firm)

0.19 mg14% DV

Both Cantaloupe (Muskmelon) and Tofu (Firm) provide similar amounts of riboflavin (vitamin b2) (0.17 mg).

Niacin (Vitamin B3)Cantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

6.5 mg40% DV

Tofu (Firm)

0.70 mg4% DV

Cantaloupe (Muskmelon) provides 6.5 mg vs 0.70 mg in Tofu (Firm) (+5.8 mg, +820%).

Pantothenic Acid (B5)Cantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

0.93 mg19% DV

Tofu (Firm)

0.25 mg5% DV

Cantaloupe (Muskmelon) provides 0.93 mg vs 0.25 mg in Tofu (Firm) (+0.68 mg, +277%).

Vitamin B6Cantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

0.64 mg37% DV

Tofu (Firm)

0.17 mg10% DV

Cantaloupe (Muskmelon) provides 0.64 mg vs 0.17 mg in Tofu (Firm) (+0.47 mg, +274%).

Vitamin B12Similar

Cantaloupe (Muskmelon)

0 µg

Tofu (Firm)

0 µg

Both Cantaloupe (Muskmelon) and Tofu (Firm) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

141 mg6% DV

Tofu (Firm)

32.5 mg1% DV

Cantaloupe (Muskmelon) provides 141 mg vs 32.5 mg in Tofu (Firm) (+109 mg, +334%).

PotassiumCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

2,355 mg50% DV

Tofu (Firm)

534 mg11% DV

Cantaloupe (Muskmelon) provides 2,355 mg vs 534 mg in Tofu (Firm) (+1,821 mg, +341%).

CalciumTofu (Firm) higher

Cantaloupe (Muskmelon)

79.4 mg6% DV

Tofu (Firm)

1,018 mg78% DV

Tofu (Firm) provides 1,018 mg vs 79.4 mg in Cantaloupe (Muskmelon) (+939 mg, +1182%).

IronTofu (Firm) higher

Cantaloupe (Muskmelon)

1.9 mg10% DV

Tofu (Firm)

7.4 mg41% DV

Tofu (Firm) provides 7.4 mg vs 1.9 mg in Cantaloupe (Muskmelon) (+5.5 mg, +298%).

MagnesiumTofu (Firm) higher

Cantaloupe (Muskmelon)

106 mg25% DV

Tofu (Firm)

134 mg32% DV

Tofu (Firm) provides 134 mg vs 106 mg in Cantaloupe (Muskmelon) (+27.7 mg, +26%).

PhosphorusTofu (Firm) higher

Cantaloupe (Muskmelon)

132 mg11% DV

Tofu (Firm)

437 mg35% DV

Tofu (Firm) provides 437 mg vs 132 mg in Cantaloupe (Muskmelon) (+305 mg, +230%).

ZincTofu (Firm) higher

Cantaloupe (Muskmelon)

1.6 mg14% DV

Tofu (Firm)

3.2 mg29% DV

Tofu (Firm) provides 3.2 mg vs 1.6 mg in Cantaloupe (Muskmelon) (+1.6 mg, +102%).

Lipids1 nutrients

Saturated FatTofu (Firm) higher

Cantaloupe (Muskmelon)

0.45 g2% DV

Tofu (Firm)

2.9 g14% DV

Tofu (Firm) provides 2.9 g vs 0.45 g in Cantaloupe (Muskmelon) (+2.4 g, +534%).

Cantaloupe (Muskmelon) vs Tofu (Firm)

Cantaloupe (Muskmelon)

Tofu (Firm)

Nutritional Takeaways

Comparison Summary