Lentil vs. Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) — In-Depth Nutrition Comparison
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What are the main differences between lentil and tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)?
- Lentil is richer in folate, fiber, iron, vitamin B5, vitamin B1, phosphorus, vitamin B6, and potassium, yet tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) is richer in calcium and selenium.
- Lentil's daily need coverage for folate is 41% higher.
- Lentil has 10 times more Folate than tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari). Lentil has 181µg of Folate, while tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 19µg.
We used Lentils, mature seeds, cooked, boiled, without salt and Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) types in this comparison.
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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 PotassiumPotassium | +149.3% |
| Contains more IronIron | +106.8% |
| Contains more CopperCopper | +17.8% |
| Contains more ZincZinc | +53% |
| Contains more PhosphorusPhosphorus | +48.8% |
| Contains less SodiumSodium | -83.3% |
| Contains more CalciumCalcium | +957.9% |
| Contains more ManganeseManganese | +26.5% |
| Contains more SeleniumSelenium | +253.6% |
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 | +650% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +1000% |
| Contains more Vitamin B1Vitamin B1 | +181.7% |
| Contains more Vitamin B2Vitamin B2 | +15.9% |
| Contains more Vitamin B3Vitamin B3 | +949.5% |
| Contains more Vitamin B5Vitamin B5 | +480% |
| Contains more Vitamin B6Vitamin B6 | +150.7% |
| Contains more FolateFolate | +852.6% |
| Contains more CholineCholine | +16.4% |
| Contains more Vitamin KVitamin K | +41.2% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
9.02 g
Fats:
0.38 g
Carbs:
20.13 g
Water:
69.64 g
Other:
0.83 g
Protein:
9.04 g
Fats:
4.17 g
Carbs:
2.85 g
Water:
82.93 g
Other:
1.01 g
| Contains more CarbsCarbs | +606.3% |
| Contains more FatsFats | +997.4% |
| Contains more WaterWater | +19.1% |
| Contains more OtherOther | +21.7% |
~equal in
Protein
~9.04g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.053 g
Monounsaturated Fat:
Mono. Fat
0.064 g
Polyunsaturated fat:
Poly. Fat
0.175 g
Saturated Fat:
Sat. Fat
0.793 g
Monounsaturated Fat:
Mono. Fat
1.127 g
Polyunsaturated fat:
Poly. Fat
1.649 g
| Contains less Sat. FatSaturated Fat | -93.3% |
| Contains more Mono. FatMonounsaturated Fat | +1660.9% |
| Contains more Poly. FatPolyunsaturated fat | +842.3% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 116kcal | 78kcal |
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| Protein | 9.02g | 9.04g |
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| Fats | 0.38g | 4.17g |
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| Vitamin C | 1.5mg | 0.2mg |
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| Net carbs | 12.23g | 1.95g |
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| Carbs | 20.13g | 2.85g |
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| Magnesium | 36mg | 37mg |
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| Calcium | 19mg | 201mg |
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| Potassium | 369mg | 148mg |
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| Iron | 3.33mg | 1.61mg |
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| Sugar | 1.8g | 0.6g |
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| Fiber | 7.9g | 0.9g |
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| Copper | 0.251mg | 0.213mg |
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| Zinc | 1.27mg | 0.83mg |
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| Phosphorus | 180mg | 121mg |
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| Sodium | 2mg | 12mg |
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| Vitamin A | 8IU | 0IU |
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| Vitamin E | 0.11mg | 0.01mg |
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| Manganese | 0.494mg | 0.625mg |
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| Selenium | 2.8µg | 9.9µg |
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| Vitamin B1 | 0.169mg | 0.06mg |
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| Vitamin B2 | 0.073mg | 0.063mg |
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| Vitamin B3 | 1.06mg | 0.101mg |
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| Vitamin B5 | 0.638mg | 0.11mg |
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| Vitamin B6 | 0.178mg | 0.071mg |
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| Vitamin K | 1.7µg | 2.4µg |
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| Folate | 181µg | 19µg |
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| Choline | 32.7mg | 28.1mg |
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| Saturated Fat | 0.053g | 0.793g |
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| Monounsaturated Fat | 0.064g | 1.127g |
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| Polyunsaturated fat | 0.175g | 1.649g |
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| Tryptophan | 0.081mg | 0.123mg |
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| Threonine | 0.323mg | 0.411mg |
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| Isoleucine | 0.39mg | 0.444mg |
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| Leucine | 0.654mg | 0.728mg |
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| Lysine | 0.63mg | 0.462mg |
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| Methionine | 0.077mg | 0.11mg |
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| Phenylalanine | 0.445mg | 0.437mg |
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| Valine | 0.448mg | 0.455mg |
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| Histidine | 0.254mg | 0.225mg |
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| Omega-6 - Eicosadienoic acid | 0.003g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
25%
7%
Minerals Daily Need Coverage Score
46%
44%
Comparison summary
Which food is lower in Sugar?
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) is lower in Sugar (difference - 1.2g)
Which food is lower in glycemic index?
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) is lower in glycemic index (difference - 29)
Which food is cheaper?
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) is cheaper (difference - $1.1)
Which food contains less Sodium?
Lentil contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Lentil is lower in Saturated Fat (difference - 0.74g)
Which food is richer in vitamins?
Lentil is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.