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Lupin Bean vs Tofu - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 0.465g)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $2.3)
Which food contains less Sugars?
Lupin Bean
Lupin Bean contains less Sugars (difference - 0.62g)
Which food is lower in glycemic index?
Lupin Bean
Lupin Bean is lower in glycemic index (difference - 15)
Which food is richer in minerals?
Lupin Bean
Lupin Bean is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. 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.
Lupin Bean Tofu
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugars ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Lupin Bean 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
25
Lupin Bean
4
Tofu
Mineral Summary Score
93
Lupin Bean
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
:
3
Tofu
Contains more Potassium +737.2%
Contains more Magnesium +560%
Contains more Copper +429.5%
Contains more Zinc +493.8%
Contains more Phosphorus +353.6%
Contains more Iron +22.9%
Contains more Calcium +98.9%
Contains less Sodium -53.3%
Contains more Potassium +737.2%
Contains more Magnesium +560%
Contains more Copper +429.5%
Contains more Zinc +493.8%
Contains more Phosphorus +353.6%
Contains more Iron +22.9%
Contains more Calcium +98.9%
Contains less Sodium -53.3%

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
:
3
Tofu
Contains more Vitamin C +4700%
Contains more Vitamin B1 +690.1%
Contains more Vitamin B2 +323.1%
Contains more Vitamin B3 +1023.1%
Contains more Vitamin B5 +1002.9%
Contains more Vitamin B6 +659.6%
Contains more Vitamin A +∞%
Contains more Vitamin C +4700%
Contains more Vitamin B1 +690.1%
Contains more Vitamin B2 +323.1%
Contains more Vitamin B3 +1023.1%
Contains more Vitamin B5 +1002.9%
Contains more Vitamin B6 +659.6%
Contains more Vitamin A +∞%

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
217%
Lupin Bean
48%
Tofu
Carbohydrates
40%
Lupin Bean
2%
Tofu
Fats
45%
Lupin Bean
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 Lupin Bean Tofu Opinion
Calories 371 76 Lupin Bean
Protein 36.17 8.08 Lupin Bean
Fats 9.74 4.78 Lupin Bean
Vitamin C 4.8 0.1 Lupin Bean
Carbs 40.37 1.87 Lupin Bean
Cholesterol 0 0
Vitamin D 0 0
Iron 4.36 5.36 Tofu
Calcium 176 350 Tofu
Potassium 1013 121 Lupin Bean
Magnesium 198 30 Lupin Bean
Sugars 0.62 Tofu
Fiber 18.9 0.3 Lupin Bean
Copper 1.022 0.193 Lupin Bean
Zinc 4.75 0.8 Lupin Bean
Starch
Phosphorus 440 97 Lupin Bean
Sodium 15 7 Tofu
Vitamin A 0 85 Tofu
Vitamin E 0.01 Tofu
Vitamin D 0 0
Vitamin B1 0.64 0.081 Lupin Bean
Vitamin B2 0.22 0.052 Lupin Bean
Vitamin B3 2.19 0.195 Lupin Bean
Vitamin B5 0.75 0.068 Lupin Bean
Vitamin B6 0.357 0.047 Lupin Bean
Vitamin B12 0 0
Vitamin K 2.4 Tofu
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 1.156 0.691 Tofu
Monounsaturated Fat 3.94 1.056 Lupin Bean
Polyunsaturated fat 2.439 2.699 Tofu
Tryptophan 0.289 0.12 Lupin Bean
Threonine 1.331 0.402 Lupin Bean
Isoleucine 1.615 0.435 Lupin Bean
Leucine 2.743 0.713 Lupin Bean
Lysine 1.933 0.452 Lupin Bean
Methionine 0.255 0.108 Lupin Bean
Phenylalanine 1.435 0.428 Lupin Bean
Valine 1.51 0.446 Lupin Bean
Histidine 1.03 0.221 Lupin Bean
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.