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Lentil vs Tofu - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Tofu
Tofu contains less Sugars (difference - 1.18g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 13)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $1.1)
Which food contains less Sodium?
Lentil
Lentil contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Lentil
Lentil is lower in Saturated Fat (difference - 0.638g)
Which food is richer in vitamins?
Lentil
Lentil is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Lentil Tofu
Lower in Sugars ok
Lower in glycemic index ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Lentil Tofu
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
10
Lentil
4
Tofu
Mineral Summary Score
30
Lentil
38
Tofu

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Lentil
6
:
2
Tofu
Contains more Potassium +205%
Contains more Magnesium +20%
Contains more Copper +30.1%
Contains more Zinc +58.8%
Contains more Phosphorus +85.6%
Contains less Sodium -71.4%
Contains more Iron +61%
Contains more Calcium +1742.1%
Contains more Potassium +205%
Contains more Magnesium +20%
Contains more Copper +30.1%
Contains more Zinc +58.8%
Contains more Phosphorus +85.6%
Contains less Sodium -71.4%
Contains more Iron +61%
Contains more Calcium +1742.1%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Lentil
7
:
2
Tofu
Contains more Vitamin C +1400%
Contains more Vitamin E +1000%
Contains more Vitamin B1 +108.6%
Contains more Vitamin B2 +40.4%
Contains more Vitamin B3 +443.6%
Contains more Vitamin B5 +838.2%
Contains more Vitamin B6 +278.7%
Contains more Vitamin A +962.5%
Contains more Vitamin K +41.2%
Contains more Vitamin C +1400%
Contains more Vitamin E +1000%
Contains more Vitamin B1 +108.6%
Contains more Vitamin B2 +40.4%
Contains more Vitamin B3 +443.6%
Contains more Vitamin B5 +838.2%
Contains more Vitamin B6 +278.7%
Contains more Vitamin A +962.5%
Contains more Vitamin K +41.2%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
54%
Lentil
48%
Tofu
Carbohydrates
20%
Lentil
2%
Tofu
Fats
2%
Lentil
22%
Tofu

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Lentil Tofu Opinion
Calories 116 76 Lentil
Protein 9.02 8.08 Lentil
Fats 0.38 4.78 Tofu
Vitamin C 1.5 0.1 Lentil
Carbs 20.13 1.87 Lentil
Cholesterol 0 0
Vitamin D 0 0
Iron 3.33 5.36 Tofu
Calcium 19 350 Tofu
Potassium 369 121 Lentil
Magnesium 36 30 Lentil
Sugars 1.8 0.62 Lentil
Fiber 7.9 0.3 Lentil
Copper 0.251 0.193 Lentil
Zinc 1.27 0.8 Lentil
Starch
Phosphorus 180 97 Lentil
Sodium 2 7 Lentil
Vitamin A 8 85 Tofu
Vitamin E 0.11 0.01 Lentil
Vitamin D 0 0
Vitamin B1 0.169 0.081 Lentil
Vitamin B2 0.073 0.052 Lentil
Vitamin B3 1.06 0.195 Lentil
Vitamin B5 0.638 0.068 Lentil
Vitamin B6 0.178 0.047 Lentil
Vitamin B12 0 0
Vitamin K 1.7 2.4 Tofu
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.053 0.691 Lentil
Monounsaturated Fat 0.064 1.056 Tofu
Polyunsaturated fat 0.175 2.699 Tofu
Tryptophan 0.081 0.12 Tofu
Threonine 0.323 0.402 Tofu
Isoleucine 0.39 0.435 Tofu
Leucine 0.654 0.713 Tofu
Lysine 0.63 0.452 Lentil
Methionine 0.077 0.108 Tofu
Phenylalanine 0.445 0.428 Lentil
Valine 0.448 0.446 Lentil
Histidine 0.254 0.221 Lentil
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.