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  6. Tofu vs. Lupin Bean

Tofu vs. Lupin Bean — In-Depth Nutrition Comparison

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Summary of differences between Tofu and Lupin Bean

  • Tofu has more Calcium, Selenium, Manganese, Iron, Copper, Phosphorus, Vitamin B6, and Polyunsaturated fat, however, Lupin Bean is higher in Folate.
  • Tofu covers your daily need of Calcium 63% more than Lupin Bean.
  • Tofu has 10 times more Vitamin B6 than Lupin Bean. While Tofu has 0.092mg of Vitamin B6, Lupin Bean has only 0.009mg.
  • Lupin Bean has less Saturated Fat.

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

Infographic

Tofu vs Lupin Bean 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.
Tofu
Tofu
8
:
2
Lupin Bean
Lupin Bean
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%
Contains less Sodium -71.4%
Equal in Magnesium - 54
Equal in Potassium - 245
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
Lupin Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 45% 39% 55% 22% 1% 38% 77% 89% 15%
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%
Contains less Sodium -71.4%
Equal in Magnesium - 54
Equal in Potassium - 245

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.
Tofu
Tofu
4
:
4
Lupin Bean
Lupin Bean
Contains more Vitamin A +2271.4%
Contains more Vitamin B1 +17.9%
Contains more Vitamin B2 +92.5%
Contains more Vitamin B6 +922.2%
Contains more Vitamin C +450%
Contains more Vitamin B3 +29.9%
Contains more Vitamin B5 +41.4%
Contains more Folate +103.4%
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%
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%
Contains more Vitamin A +2271.4%
Contains more Vitamin B1 +17.9%
Contains more Vitamin B2 +92.5%
Contains more Vitamin B6 +922.2%
Contains more Vitamin C +450%
Contains more Vitamin B3 +29.9%
Contains more Vitamin B5 +41.4%
Contains more Folate +103.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
3
:
2
Lupin Bean
Lupin Bean
Contains more Protein +10.9%
Contains more Fats +198.6%
Contains more Other +154.5%
Contains more Carbs +255.4%
Equal in Protein - 15.57
Equal in Water - 71.08
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
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
Contains more Protein +10.9%
Contains more Fats +198.6%
Contains more Other +154.5%
Contains more Carbs +255.4%
Equal in Protein - 15.57
Equal in Water - 71.08

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Lupin Bean
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
11%
Tofu
10%
Lupin Bean
Minerals Daily Need Coverage Score
87%
Tofu
39%
Lupin Bean

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. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/nutrients
  2. Lupin Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172424/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.