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  6. Lentil soup vs. Tofu

Lentil soup vs. Tofu — In-Depth Nutrition Comparison

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The main differences between Lentil soup and Tofu

  • Tofu is richer than Lentil soup in Iron, Calcium, Manganese, Selenium, Copper, and Polyunsaturated fat.
  • Daily need coverage for Iron from Tofu is 54% higher.
  • Lentil soup contains 76 times more Sodium than Tofu. Lentil soup contains 532mg of Sodium, while Tofu contains 7mg.

Food types used in this article are Soup, lentil with ham, canned, ready-to-serve and Tofu, raw, regular, prepared with calcium sulfate.

Infographic

Lentil soup 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.
Lentil soup
Lentil soup
1
:
9
Tofu
Tofu
Contains more Potassium +19%
Contains more Calcium +1958.8%
Contains more Iron +400.9%
Contains more Magnesium +233.3%
Contains more Phosphorus +31.1%
Contains less Sodium -98.7%
Contains more Zinc +166.7%
Contains more Copper +175.7%
Contains more Manganese +404.2%
Contains more Selenium +2866.7%
Lentil soup
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 41% 7% 32% 13% 70% 9% 24% 16% 2%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 201% 22% 42% 11% 1% 22% 65% 79% 49%
Contains more Potassium +19%
Contains more Calcium +1958.8%
Contains more Iron +400.9%
Contains more Magnesium +233.3%
Contains more Phosphorus +31.1%
Contains less Sodium -98.7%
Contains more Zinc +166.7%
Contains more Copper +175.7%
Contains more Manganese +404.2%
Contains more Selenium +2866.7%

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.
Lentil soup
Lentil soup
7
:
5
Tofu
Tofu
Contains more Vitamin A +70.6%
Contains more Vitamin C +1600%
Contains more Vitamin B3 +179.5%
Contains more Vitamin B5 +105.9%
Contains more Vitamin B6 +91.5%
Contains more Folate +33.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +15.7%
Contains more Vitamin B2 +15.6%
Lentil soup
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 0% 0% 6% 18% 11% 11% 9% 21% 15% 15% 0%
Tofu
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 1% 0% 1% 21% 12% 4% 5% 11% 12% 0% 6%
Contains more Vitamin A +70.6%
Contains more Vitamin C +1600%
Contains more Vitamin B3 +179.5%
Contains more Vitamin B5 +105.9%
Contains more Vitamin B6 +91.5%
Contains more Folate +33.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +15.7%
Contains more Vitamin B2 +15.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lentil soup
Lentil soup
3
:
2
Tofu
Tofu
Contains more Carbs +336.4%
Contains more Other +70.8%
Contains more Protein +116%
Contains more Fats +326.8%
Equal in Water - 84.55
Lentil soup
4% 8% 86%
Protein: 3.74 g
Fats: 1.12 g
Carbs: 8.16 g
Water: 85.75 g
Other: 1.23 g
Tofu
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
Contains more Carbs +336.4%
Contains more Other +70.8%
Contains more Protein +116%
Contains more Fats +326.8%
Equal in Water - 84.55

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lentil soup
Lentil soup
1
:
2
Tofu
Tofu
Contains less Saturated Fat -34.9%
Contains more Monounsaturated Fat +103.1%
Contains more Polyunsaturated fat +1976.2%
Lentil soup
41% 47% 12%
Saturated Fat: 0.45 g
Monounsaturated Fat: 0.52 g
Polyunsaturated fat: 0.13 g
Tofu
16% 24% 61%
Saturated Fat: 0.691 g
Monounsaturated Fat: 1.056 g
Polyunsaturated fat: 2.699 g
Contains less Saturated Fat -34.9%
Contains more Monounsaturated Fat +103.1%
Contains more Polyunsaturated fat +1976.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lentil soup Tofu
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Lentil soup Tofu Opinion
Net carbs 8.16g 1.57g Lentil soup
Protein 3.74g 8.08g Tofu
Fats 1.12g 4.78g Tofu
Carbs 8.16g 1.87g Lentil soup
Calories 56kcal 76kcal Tofu
Sugar 0.62g Lentil soup
Fiber 0.3g Tofu
Calcium 17mg 350mg Tofu
Iron 1.07mg 5.36mg Tofu
Magnesium 9mg 30mg Tofu
Phosphorus 74mg 97mg Tofu
Potassium 144mg 121mg Lentil soup
Sodium 532mg 7mg Tofu
Zinc 0.3mg 0.8mg Tofu
Copper 0.07mg 0.193mg Tofu
Manganese 0.12mg 0.605mg Tofu
Selenium 0.3µg 8.9µg Tofu
Vitamin A 145IU 85IU Lentil soup
Vitamin A RAE 7µg Lentil soup
Vitamin E 0.01mg Tofu
Vitamin C 1.7mg 0.1mg Lentil soup
Vitamin B1 0.07mg 0.081mg Tofu
Vitamin B2 0.045mg 0.052mg Tofu
Vitamin B3 0.545mg 0.195mg Lentil soup
Vitamin B5 0.14mg 0.068mg Lentil soup
Vitamin B6 0.09mg 0.047mg Lentil soup
Folate 20µg 15µg Lentil soup
Vitamin B12 0.12µg 0µg Lentil soup
Vitamin K 2.4µg Tofu
Tryptophan 0.12mg Tofu
Threonine 0.402mg Tofu
Isoleucine 0.435mg Tofu
Leucine 0.713mg Tofu
Lysine 0.452mg Tofu
Methionine 0.108mg Tofu
Phenylalanine 0.428mg Tofu
Valine 0.446mg Tofu
Histidine 0.221mg Tofu
Cholesterol 3mg 0mg Tofu
Saturated Fat 0.45g 0.691g Lentil soup
Monounsaturated Fat 0.52g 1.056g Tofu
Polyunsaturated fat 0.13g 2.699g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lentil soup Tofu
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
9%
Lentil soup
6%
Tofu
Minerals Daily Need Coverage Score
21%
Lentil soup
59%
Tofu

Comparison summary

Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 525mg)
Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 3mg)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 29)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food is lower in Sugar?
Lentil soup
Lentil soup is lower in Sugar (difference - 0.62g)
Which food is lower in Saturated Fat?
Lentil soup
Lentil soup is lower in Saturated Fat (difference - 0.241g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Lentil soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171549/nutrients
  2. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172476/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.