Lentil soup vs. Tofu — In-Depth Nutrition Comparison
Compare
Summary of differences between lentil soup and tofu
- Lentil soup has less calcium, manganese, copper, selenium, iron, phosphorus, magnesium, zinc, and vitamin B1 than tofu.
- Tofu covers your daily need for calcium, 67% more than lentil soup.
- Lentil soup has 38 times more sodium than tofu. While lentil soup has 532mg of sodium, tofu has only 14mg.
- The glycemic index of lentil soup is higher.
These are the specific foods used in this comparison Soup, lentil with ham, canned, ready-to-serve and Tofu, raw, firm, prepared with calcium sulfate.
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.
| Contains more MagnesiumMagnesium | +544.4% |
| Contains more CalciumCalcium | +3917.6% |
| Contains more PotassiumPotassium | +64.6% |
| Contains more IronIron | +148.6% |
| Contains more CopperCopper | +440% |
| Contains more ZincZinc | +423.3% |
| Contains more PhosphorusPhosphorus | +156.8% |
| Contains less SodiumSodium | -97.4% |
| Contains more ManganeseManganese | +884.2% |
| Contains more SeleniumSelenium | +5700% |
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.
| Contains more Vitamin CVitamin C | +750% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B3Vitamin B3 | +43% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin B1Vitamin B1 | +125.7% |
| Contains more Vitamin B2Vitamin B2 | +126.7% |
| Contains more FolateFolate | +45% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Calcium | 17mg | 683mg | 67% |
| Manganese | 0.12mg | 1.181mg | 46% |
| Copper | 0.07mg | 0.378mg | 34% |
| Polyunsaturated fat | 0.13g | 4.921g | 32% |
| Selenium | 0.3µg | 17.4µg | 31% |
| Protein | 3.74g | 17.27g | 27% |
| Sodium | 532mg | 14mg | 23% |
| Iron | 1.07mg | 2.66mg | 20% |
| Phosphorus | 74mg | 190mg | 17% |
| Zinc | 0.3mg | 1.57mg | 12% |
| Fats | 1.12g | 8.72g | 12% |
| Magnesium | 9mg | 58mg | 12% |
| Fiber | 2.3g | 9% | |
| Vitamin B1 | 0.07mg | 0.158mg | 7% |
| Vitamin B12 | 0.12µg | 0µg | 5% |
| Saturated fat | 0.45g | 1.261g | 4% |
| Monounsaturated fat | 0.52g | 1.925g | 4% |
| Vitamin B2 | 0.045mg | 0.102mg | 4% |
| Calories | 56kcal | 144kcal | 4% |
| Potassium | 144mg | 237mg | 3% |
| Vitamin C | 1.7mg | 0.2mg | 2% |
| Folate | 20µg | 29µg | 2% |
| Carbs | 8.16g | 2.78g | 2% |
| Vitamin A | 7µg | 1% | |
| Cholesterol | 3mg | 0mg | 1% |
| Vitamin B3 | 0.545mg | 0.381mg | 1% |
| Net carbs | 8.16g | 0.48g | N/A |
| Vitamin B5 | 0.14mg | 0.133mg | 0% |
| Vitamin B6 | 0.09mg | 0.092mg | 0% |
| Tryptophan | 0.235mg | 0% | |
| Threonine | 0.785mg | 0% | |
| Isoleucine | 0.849mg | 0% | |
| Leucine | 1.392mg | 0% | |
| Lysine | 0.883mg | 0% | |
| Methionine | 0.211mg | 0% | |
| Phenylalanine | 0.835mg | 0% | |
| Valine | 0.87mg | 0% | |
| Histidine | 0.431mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.74 g
Fats:
1.12 g
Carbs:
8.16 g
Water:
85.75 g
Other:
1.23 g
Protein:
17.27 g
Fats:
8.72 g
Carbs:
2.78 g
Water:
69.83 g
Other:
1.4 g
| Contains more CarbsCarbs | +193.5% |
| Contains more WaterWater | +22.8% |
| Contains more ProteinProtein | +361.8% |
| Contains more FatsFats | +678.6% |
| Contains more OtherOther | +13.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.45 g
Monounsaturated fat:
Mono. Fat
0.52 g
Polyunsaturated fat:
Poly. Fat
0.13 g
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 | -64.3% |
| Contains more Mono. FatMonounsaturated fat | +270.2% |
| Contains more Poly. FatPolyunsaturated fat | +3685.4% |
