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  6. Lupin Bean vs. Tofu

Lupin Bean vs. Tofu — In-Depth Nutrition Comparison

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Summary of differences between Lupin Bean and Tofu

  • Lupin Bean has more Folate, however, Tofu is higher in Calcium, Selenium, Manganese, Iron, Copper, Phosphorus, Vitamin B6, and Polyunsaturated fat.
  • Tofu covers your daily need of Calcium 63% more than Lupin Bean.
  • Lupin Bean has 2 times more Folate than Tofu. While Lupin Bean has 59µg of Folate, Tofu has only 29µg.
  • Lupin Bean has less Saturated Fat.

These are the specific foods used in this comparison Lupins, mature seeds, cooked, boiled, without salt and Tofu, raw, firm, prepared with calcium sulfate.

Infographic

Lupin Bean 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.
Lupin Bean
Lupin Bean
2
:
8
Tofu
Tofu
Contains less Sodium -71.4%
Contains more Calcium +1239.2%
Contains more Iron +121.7%
Contains more Phosphorus +48.4%
Contains more Zinc +13.8%
Contains more Copper +63.6%
Contains more Manganese +74.7%
Contains more Selenium +569.2%
Equal in Magnesium - 58
Equal in Potassium - 237
Lupin Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 45% 39% 55% 22% 1% 38% 77% 89% 15%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
Contains less Sodium -71.4%
Contains more Calcium +1239.2%
Contains more Iron +121.7%
Contains more Phosphorus +48.4%
Contains more Zinc +13.8%
Contains more Copper +63.6%
Contains more Manganese +74.7%
Contains more Selenium +569.2%
Equal in Magnesium - 58
Equal in Potassium - 237

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.
Lupin Bean
Lupin Bean
4
:
4
Tofu
Tofu
Contains more Vitamin C +450%
Contains more Vitamin B3 +29.9%
Contains more Vitamin B5 +41.4%
Contains more Folate +103.4%
Contains more Vitamin A +2271.4%
Contains more Vitamin B1 +17.9%
Contains more Vitamin B2 +92.5%
Contains more Vitamin B6 +922.2%
Lupin Bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 4% 34% 13% 10% 12% 3% 45% 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 C +450%
Contains more Vitamin B3 +29.9%
Contains more Vitamin B5 +41.4%
Contains more Folate +103.4%
Contains more Vitamin A +2271.4%
Contains more Vitamin B1 +17.9%
Contains more Vitamin B2 +92.5%
Contains more Vitamin B6 +922.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lupin Bean
Lupin Bean
2
:
3
Tofu
Tofu
Contains more Carbs +255.4%
Contains more Protein +10.9%
Contains more Fats +198.6%
Contains more Other +154.5%
Equal in Water - 69.83
Lupin Bean
16% 3% 10% 71%
Protein: 15.57 g
Fats: 2.92 g
Carbs: 9.88 g
Water: 71.08 g
Other: 0.55 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 +255.4%
Contains more Protein +10.9%
Contains more Fats +198.6%
Contains more Other +154.5%
Equal in Water - 69.83

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lupin Bean
Lupin Bean
1
:
2
Tofu
Tofu
Contains less Saturated Fat -72.6%
Contains more Monounsaturated Fat +63.1%
Contains more Polyunsaturated fat +574.1%
Lupin Bean
15% 52% 32%
Saturated Fat: 0.346 g
Monounsaturated Fat: 1.18 g
Polyunsaturated fat: 0.73 g
Tofu
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
Contains less Saturated Fat -72.6%
Contains more Monounsaturated Fat +63.1%
Contains more Polyunsaturated fat +574.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Lupin Bean Tofu Opinion
Net carbs 7.08g 0.48g Lupin Bean
Protein 15.57g 17.27g Tofu
Fats 2.92g 8.72g Tofu
Carbs 9.88g 2.78g Lupin Bean
Calories 119kcal 144kcal Tofu
Fiber 2.8g 2.3g Lupin Bean
Calcium 51mg 683mg Tofu
Iron 1.2mg 2.66mg Tofu
Magnesium 54mg 58mg Tofu
Phosphorus 128mg 190mg Tofu
Potassium 245mg 237mg Lupin Bean
Sodium 4mg 14mg Lupin Bean
Zinc 1.38mg 1.57mg Tofu
Copper 0.231mg 0.378mg Tofu
Manganese 0.676mg 1.181mg Tofu
Selenium 2.6µg 17.4µg Tofu
Vitamin A 7IU 166IU Tofu
Vitamin C 1.1mg 0.2mg Lupin Bean
Vitamin B1 0.134mg 0.158mg Tofu
Vitamin B2 0.053mg 0.102mg Tofu
Vitamin B3 0.495mg 0.381mg Lupin Bean
Vitamin B5 0.188mg 0.133mg Lupin Bean
Vitamin B6 0.009mg 0.092mg Tofu
Folate 59µg 29µg Lupin Bean
Tryptophan 0.125mg 0.235mg Tofu
Threonine 0.573mg 0.785mg Tofu
Isoleucine 0.695mg 0.849mg Tofu
Leucine 1.181mg 1.392mg Tofu
Lysine 0.832mg 0.883mg Tofu
Methionine 0.11mg 0.211mg Tofu
Phenylalanine 0.618mg 0.835mg Tofu
Valine 0.65mg 0.87mg Tofu
Histidine 0.443mg 0.431mg Lupin Bean
Saturated Fat 0.346g 1.261g Lupin Bean
Monounsaturated Fat 1.18g 1.925g Tofu
Polyunsaturated fat 0.73g 4.921g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lupin Bean 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%
Lupin Bean
11%
Tofu
Minerals Daily Need Coverage Score
39%
Lupin Bean
87%
Tofu

Comparison summary

Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $2.3)
Which food contains less Sodium?
Lupin Bean
Lupin Bean contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Lupin Bean
Lupin Bean is lower in Saturated Fat (difference - 0.915g)
Which food is lower in glycemic index?
Lupin Bean
Lupin Bean is lower in glycemic index (difference - 15)
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 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. Lupin Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172424/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.