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  6. Lablab vs. Tofu

Lablab vs. Tofu — In-Depth Nutrition Comparison

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The main differences between lablab and tofu

  • Lablab is richer in iron, zinc, vitamin B1, and magnesium, yet tofu is richer in calcium, manganese, selenium, 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.
  • Lablab contains less saturated fat.
  • 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.

Infographic

Lablab 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.
Lablab
Lablab
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 59% 12% 30% 172% 114% 78% 51% 0.91% 63% 15%
Tofu
Tofu
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
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

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.
Lablab
Lablab
2
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 68% 8.5% 7.7% 19% 8.5% 0% 0% 3% 0%
Tofu
Tofu
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
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 A ~µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.381mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Lablab Tofu 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%
Vitamin B1 0.27mg 0.158mg 9%
Fiber 2.3g 9%
Magnesium 82mg 58mg 6%
Carbs 20.69g 2.78g 6%
Folate 4µg 29µg 6%
Saturated fat 0.099g 1.261g 5%
Monounsaturated fat 0.026g 1.925g 5%
Vitamin B2 0.037mg 0.102mg 5%
Copper 0.341mg 0.378mg 4%
Vitamin B6 0.037mg 0.092mg 4%
Vitamin B5 0.316mg 0.133mg 4%
Potassium 337mg 237mg 3%
Calories 117kcal 144kcal 1%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lablab
Lablab
2
8% 21% 69%
Protein: 8.14 g
Fats: 0.58 g
Carbs: 20.69 g
Water: 69.13 g
Other: 1.46 g
Tofu
Tofu
3
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 CarbsCarbs +644.2%
Contains more ProteinProtein +112.2%
Contains more FatsFats +1403.4%
~equal in Water ~69.83g
~equal in Other ~1.4g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lablab
Lablab
1
27% 7% 66%
Saturated fat: Sat. Fat 0.099 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.245 g
Tofu
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 1.261 g
Monounsaturated fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 g
Contains less Sat. FatSaturated fat -92.1%
Contains more Mono. FatMonounsaturated fat +7303.8%
Contains more Poly. FatPolyunsaturated fat +1908.6%

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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. Lablab - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175211/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.