Lablab vs. Tofu — In-Depth Nutrition Comparison

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The main differences between lablab and tofu

Lablab is richer in iron, zinc, and vitamin B1, yet tofu is richer in calcium, manganese, selenium, protein, fats, phosphorus, and folate.
Daily need coverage for calcium for tofu is 64% higher.
Lablab contains 2 times more zinc than tofu. Lablab contains 2.85mg of zinc, while tofu contains 1.57mg.
Tofu has a lower glycemic index than lablab.

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

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Lablab

Tofu

Contains more MagnesiumMagnesium	+41.4%
Contains more PotassiumPotassium	+42.2%
Contains more IronIron	+72.2%
Contains more ZincZinc	+81.5%
Contains less SodiumSodium	-50%

Contains more CalciumCalcium	+1607.5%
Contains more CopperCopper	+10.9%
Contains more PhosphorusPhosphorus	+58.3%
Contains more ManganeseManganese	+145%
Contains more SeleniumSelenium	+521.4%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Lablab

Tofu

Contains more Vitamin B1Vitamin B1	+70.9%
Contains more Vitamin B5Vitamin B5	+137.6%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B2Vitamin B2	+175.7%
Contains more Vitamin B6Vitamin B6	+148.6%
Contains more FolateFolate	+625%

~equal in Vitamin D ~0µg

~equal in Vitamin A ~µg

~equal in Vitamin E ~mg

~equal in Vitamin B3 ~0.381mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Calcium	40mg	683mg	64%
Polyunsaturated fat	0.245g	4.921g	31%
Manganese	0.482mg	1.181mg	30%
Selenium	2.8µg	17.4µg	27%
Iron	4.58mg	2.66mg	24%
Protein	8.14g	17.27g	18%
Fats	0.58g	8.72g	13%
Zinc	2.85mg	1.57mg	12%
Phosphorus	120mg	190mg	10%
Fiber		2.3g	9%
Vitamin B1	0.27mg	0.158mg	9%
Carbs	20.69g	2.78g	6%
Magnesium	82mg	58mg	6%
Folate	4µg	29µg	6%
Vitamin B2	0.037mg	0.102mg	5%
Saturated fat	0.099g	1.261g	5%
Monounsaturated fat	0.026g	1.925g	5%
Copper	0.341mg	0.378mg	4%
Vitamin B5	0.316mg	0.133mg	4%
Vitamin B6	0.037mg	0.092mg	4%
Potassium	337mg	237mg	3%
Calories	117kcal	144kcal	1%
Protein per 100 calories	7g	12g	N/A
Calories per 10 g protein	144kcal	83kcal	N/A
Weight per 100 calories	85g	69g	N/A
Unsaturated / Saturated Fat ratio	2.7	5.4	N/A
Vitamin C	0mg	0.2mg	0%
Net carbs	20.69g	0.48g	N/A
Sodium	7mg	14mg	0%
Vitamin B3	0.411mg	0.381mg	0%
Tryptophan	0.068mg	0.235mg	0%
Threonine	0.315mg	0.785mg	0%
Isoleucine	0.39mg	0.849mg	0%
Leucine	0.691mg	1.392mg	0%
Lysine	0.556mg	0.883mg	0%
Methionine	0.065mg	0.211mg	0%
Phenylalanine	0.41mg	0.835mg	0%
Valine	0.422mg	0.87mg	0%
Histidine	0.233mg	0.431mg	0%