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  6. Lablab vs. Tofu

Lablab vs. Tofu — In-Depth Nutrition Comparison

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The main differences between Lablab and Tofu

  • Lablab is richer in Iron, Zinc, Vitamin B1, and Magnesium, yet Tofu is richer in Calcium, Manganese, Selenium, Phosphorus, and Folate.
  • Daily need coverage for Calcium from Tofu is 64% higher.
  • Lablab contains 2 times more Zinc than Tofu. Lablab contains 2.85mg of Zinc, while Tofu contains 1.57mg.
  • Lablab contains less Saturated Fat.

Food types used in this article are Hyacinth beans, mature seeds, cooked, boiled, without salt and Tofu, raw, firm, prepared with calcium sulfate.

Infographic

Lablab 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.
Lablab
Lablab
5
:
5
Tofu
Tofu
Contains more Iron +72.2%
Contains more Magnesium +41.4%
Contains more Potassium +42.2%
Contains less Sodium -50%
Contains more Zinc +81.5%
Contains more Calcium +1607.5%
Contains more Phosphorus +58.3%
Contains more Copper +10.9%
Contains more Manganese +145%
Contains more Selenium +521.4%
Lablab
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 172% 59% 52% 30% 1% 78% 114% 63% 16%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
Contains more Iron +72.2%
Contains more Magnesium +41.4%
Contains more Potassium +42.2%
Contains less Sodium -50%
Contains more Zinc +81.5%
Contains more Calcium +1607.5%
Contains more Phosphorus +58.3%
Contains more Copper +10.9%
Contains more Manganese +145%
Contains more Selenium +521.4%

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.
Lablab
Lablab
3
:
5
Tofu
Tofu
Contains more Vitamin B1 +70.9%
Contains more Vitamin B5 +137.6%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +175.7%
Contains more Vitamin B6 +148.6%
Contains more Folate +625%
Equal in Vitamin B3 - 0.381
Lablab
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 68% 9% 8% 19% 9% 3% 0% 0%
Tofu
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 0% 0% 1% 40% 24% 8% 8% 22% 22% 0% 0%
Contains more Vitamin B1 +70.9%
Contains more Vitamin B5 +137.6%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +175.7%
Contains more Vitamin B6 +148.6%
Contains more Folate +625%
Equal in Vitamin B3 - 0.381

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lablab
Lablab
2
:
3
Tofu
Tofu
Contains more Carbs +644.2%
Contains more Protein +112.2%
Contains more Fats +1403.4%
Equal in Water - 69.83
Equal in Other - 1.4
Lablab
8% 21% 69%
Protein: 8.14 g
Fats: 0.58 g
Carbs: 20.69 g
Water: 69.13 g
Other: 1.46 g
Tofu
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 Carbs +644.2%
Contains more Protein +112.2%
Contains more Fats +1403.4%
Equal in Water - 69.83
Equal in Other - 1.4

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lablab
Lablab
1
:
2
Tofu
Tofu
Contains less Saturated Fat -92.1%
Contains more Monounsaturated Fat +7303.8%
Contains more Polyunsaturated fat +1908.6%
Lablab
27% 7% 66%
Saturated Fat: 0.099 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.245 g
Tofu
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
Contains less Saturated Fat -92.1%
Contains more Monounsaturated Fat +7303.8%
Contains more Polyunsaturated fat +1908.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lablab Tofu
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Lablab Tofu Opinion
Net carbs 20.69g 0.48g Lablab
Protein 8.14g 17.27g Tofu
Fats 0.58g 8.72g Tofu
Carbs 20.69g 2.78g Lablab
Calories 117kcal 144kcal Tofu
Fiber 2.3g Tofu
Calcium 40mg 683mg Tofu
Iron 4.58mg 2.66mg Lablab
Magnesium 82mg 58mg Lablab
Phosphorus 120mg 190mg Tofu
Potassium 337mg 237mg Lablab
Sodium 7mg 14mg Lablab
Zinc 2.85mg 1.57mg Lablab
Copper 0.341mg 0.378mg Tofu
Manganese 0.482mg 1.181mg Tofu
Selenium 2.8µg 17.4µg Tofu
Vitamin A 0IU 166IU Tofu
Vitamin C 0mg 0.2mg Tofu
Vitamin B1 0.27mg 0.158mg Lablab
Vitamin B2 0.037mg 0.102mg Tofu
Vitamin B3 0.411mg 0.381mg Lablab
Vitamin B5 0.316mg 0.133mg Lablab
Vitamin B6 0.037mg 0.092mg Tofu
Folate 4µg 29µg Tofu
Tryptophan 0.068mg 0.235mg Tofu
Threonine 0.315mg 0.785mg Tofu
Isoleucine 0.39mg 0.849mg Tofu
Leucine 0.691mg 1.392mg Tofu
Lysine 0.556mg 0.883mg Tofu
Methionine 0.065mg 0.211mg Tofu
Phenylalanine 0.41mg 0.835mg Tofu
Valine 0.422mg 0.87mg Tofu
Histidine 0.233mg 0.431mg Tofu
Saturated Fat 0.099g 1.261g Lablab
Monounsaturated Fat 0.026g 1.925g Tofu
Polyunsaturated fat 0.245g 4.921g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lablab Tofu
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
10%
Lablab
11%
Tofu
Minerals Daily Need Coverage Score
59%
Lablab
87%
Tofu

Comparison summary

Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 30)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $0.8)
Which food contains less Sodium?
Lablab
Lablab contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Lablab
Lablab is lower in Saturated Fat (difference - 1.162g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Lablab - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175211/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.