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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 for tofu is 54% higher.
  • Lentil soup contains 76 times more sodium than tofu. Lentil soup contains 532mg of sodium, while tofu contains 7mg.
  • Tofu has a lower glycemic index than lentil soup.

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 5.1% 13% 40% 23% 8.2% 32% 69% 16% 1.6%
Tofu
Tofu
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 105% 11% 201% 64% 22% 42% 0.91% 79% 49%
Contains more PotassiumPotassium +19%
Contains more MagnesiumMagnesium +233.3%
Contains more CalciumCalcium +1958.8%
Contains more IronIron +400.9%
Contains more CopperCopper +175.7%
Contains more ZincZinc +166.7%
Contains more PhosphorusPhosphorus +31.1%
Contains less SodiumSodium -98.7%
Contains more ManganeseManganese +404.2%
Contains more SeleniumSelenium +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.
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 5.7% 2.3% 0% 0% 18% 10% 10% 8.4% 21% 15% 0% 15% 0%
Tofu
Tofu
5
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 0.33% 0% 0.2% 0% 20% 12% 3.7% 4.1% 11% 0% 6% 11% 16%
Contains more Vitamin CVitamin C +1600%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +179.5%
Contains more Vitamin B5Vitamin B5 +105.9%
Contains more Vitamin B6Vitamin B6 +91.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +33.3%
Contains more Vitamin B1Vitamin B1 +15.7%
Contains more Vitamin B2Vitamin B2 +15.6%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Lentil soup Tofu DV% diff.
Iron 1.07mg 5.36mg 54%
Calcium 17mg 350mg 33%
Sodium 532mg 7mg 23%
Manganese 0.12mg 0.605mg 21%
Polyunsaturated fat 0.13g 2.699g 17%
Selenium 0.3µg 8.9µg 16%
Copper 0.07mg 0.193mg 14%
Protein 3.74g 8.08g 9%
Fats 1.12g 4.78g 6%
Choline 28.8mg 5%
Zinc 0.3mg 0.8mg 5%
Magnesium 9mg 30mg 5%
Vitamin B12 0.12µg 0µg 5%
Phosphorus 74mg 97mg 3%
Vitamin B6 0.09mg 0.047mg 3%
Vitamin B3 0.545mg 0.195mg 2%
Vitamin K 2.4µg 2%
Carbs 8.16g 1.87g 2%
Vitamin C 1.7mg 0.1mg 2%
Folate 20µg 15µg 1%
Saturated fat 0.45g 0.691g 1%
Monounsaturated fat 0.52g 1.056g 1%
Calories 56kcal 76kcal 1%
Vitamin B1 0.07mg 0.081mg 1%
Vitamin B5 0.14mg 0.068mg 1%
Vitamin B2 0.045mg 0.052mg 1%
Vitamin A 7µg 1%
Fiber 0.3g 1%
Potassium 144mg 121mg 1%
Cholesterol 3mg 0mg 1%
Net carbs 8.16g 1.57g N/A
Sugar 0.62g N/A
Vitamin E 0.01mg 0%
Tryptophan 0.12mg 0%
Threonine 0.402mg 0%
Isoleucine 0.435mg 0%
Leucine 0.713mg 0%
Lysine 0.452mg 0%
Methionine 0.108mg 0%
Phenylalanine 0.428mg 0%
Valine 0.446mg 0%
Histidine 0.221mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 8% 86%
Protein: 3.74 g
Fats: 1.12 g
Carbs: 8.16 g
Water: 85.75 g
Other: 1.23 g
Tofu
Tofu
2
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 CarbsCarbs +336.4%
Contains more OtherOther +70.8%
Contains more ProteinProtein +116%
Contains more FatsFats +326.8%
~equal in Water ~84.55g

Fat Type Comparison

Fat type breakdown side-by-side comparison
41% 47% 12%
Saturated fat: Sat. Fat 0.45 g
Monounsaturated fat: Mono. Fat 0.52 g
Polyunsaturated fat: Poly. Fat 0.13 g
Tofu
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
Contains less Sat. FatSaturated fat -34.9%
Contains more Mono. FatMonounsaturated fat +103.1%
Contains more Poly. FatPolyunsaturated fat +1976.2%

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.