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Lentil vs Tofu - In-Depth Nutrition Comparison

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What are the main differences between Lentil and Tofu?

  • Lentil is richer in Folate, Fiber, Vitamin B5, Iron, and Vitamin B6, yet Tofu is richer in Calcium, Manganese, Selenium, and Copper.
  • Tofu's daily need coverage for Calcium is 66% higher.
  • Lentil has 6 times more Folate than Tofu. Lentil has 181µg of Folate, while Tofu has 29µg.
  • Lentil contains less Saturated Fat.

We used Lentils, mature seeds, cooked, boiled, without salt and Tofu, raw, firm, prepared with calcium sulfate types in this comparison.

Infographic

Lentil 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Lentil
3
:
5
Tofu
Contains more Iron +25.2%
Contains more Potassium +55.7%
Contains less Sodium -85.7%
Contains more Calcium +3494.7%
Contains more Magnesium +61.1%
Contains more Zinc +23.6%
Contains more Copper +50.6%
Equal in Phosphorus - 190
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 125% 26% 78% 33% 1% 35% 84%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 205% 100% 42% 82% 21% 2% 43% 126%
Contains more Iron +25.2%
Contains more Potassium +55.7%
Contains less Sodium -85.7%
Contains more Calcium +3494.7%
Contains more Magnesium +61.1%
Contains more Zinc +23.6%
Contains more Copper +50.6%
Equal in Phosphorus - 190

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Lentil
8
:
2
Tofu
Contains more Vitamin C +650%
Contains more Vitamin B3 +178.2%
Contains more Vitamin B5 +379.7%
Contains more Vitamin B6 +93.5%
Contains more Folate +524.1%
Contains more Vitamin A +1975%
Contains more Vitamin B2 +39.7%
Equal in Vitamin B1 - 0.158
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 3% 0% 5% 43% 17% 20% 39% 42% 136% 0% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 0% 0% 1% 40% 24% 8% 8% 22% 22% 0% 0%
Contains more Vitamin C +650%
Contains more Vitamin B3 +178.2%
Contains more Vitamin B5 +379.7%
Contains more Vitamin B6 +93.5%
Contains more Folate +524.1%
Contains more Vitamin A +1975%
Contains more Vitamin B2 +39.7%
Equal in Vitamin B1 - 0.158

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Lentil Tofu
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Lentil Tofu Opinion
Net carbs 12.23g 0.48g Lentil
Protein 9.02g 17.27g Tofu
Fats 0.38g 8.72g Tofu
Carbs 20.13g 2.78g Lentil
Calories 116kcal 144kcal Tofu
Starch g g
Fructose g g
Sugar 1.8g g Tofu
Fiber 7.9g 2.3g Lentil
Calcium 19mg 683mg Tofu
Iron 3.33mg 2.66mg Lentil
Magnesium 36mg 58mg Tofu
Phosphorus 180mg 190mg Tofu
Potassium 369mg 237mg Lentil
Sodium 2mg 14mg Lentil
Zinc 1.27mg 1.57mg Tofu
Copper 0.251mg 0.378mg Tofu
Vitamin A 8IU 166IU Tofu
Vitamin E 0.11mg mg Lentil
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 1.5mg 0.2mg Lentil
Vitamin B1 0.169mg 0.158mg Lentil
Vitamin B2 0.073mg 0.102mg Tofu
Vitamin B3 1.06mg 0.381mg Lentil
Vitamin B5 0.638mg 0.133mg Lentil
Vitamin B6 0.178mg 0.092mg Lentil
Folate 181µg 29µg Lentil
Vitamin B12 0µg 0µg
Vitamin K 1.7µg µg Lentil
Tryptophan 0.081mg 0.235mg Tofu
Threonine 0.323mg 0.785mg Tofu
Isoleucine 0.39mg 0.849mg Tofu
Leucine 0.654mg 1.392mg Tofu
Lysine 0.63mg 0.883mg Tofu
Methionine 0.077mg 0.211mg Tofu
Phenylalanine 0.445mg 0.835mg Tofu
Valine 0.448mg 0.87mg Tofu
Histidine 0.254mg 0.431mg Tofu
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.053g 1.261g Lentil
Monounsaturated Fat 0.064g 1.925g Tofu
Polyunsaturated fat 0.175g 4.921g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lentil Tofu
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
26
Lentil
11
Tofu
Mineral Summary Score
48
Lentil
77
Tofu

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
54%
Lentil
104%
Tofu
Carbohydrates
20%
Lentil
3%
Tofu
Fats
2%
Lentil
40%
Tofu

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 1.8g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 14)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $1.1)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food contains less Sodium?
Lentil
Lentil contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Lentil
Lentil is lower in Saturated Fat (difference - 1.208g)
Which food is richer in vitamins?
Lentil
Lentil is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Lentil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172421/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.