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  6. Lupin Bean Raw vs. Tofu

Lupin Bean Raw vs. Tofu — In-Depth Nutrition Comparison

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Important differences between lupin Bean Raw and tofu

  • Lupin Bean Raw has more folate, copper, fiber, manganese, vitamin B1, phosphorus, magnesium, zinc, and potassium; however, tofu has more calcium.
  • Lupin Bean Raw's daily need coverage for folate is 82% more.
  • Lupin Bean Raw has 8 times more fiber than tofu. Lupin Bean Raw has 18.9g of fiber, while tofu has 2.3g.

The food varieties used in the comparison are Lupins, mature seeds, raw and Tofu, raw, firm, prepared with calcium sulfate.

Infographic

Lupin Bean Raw 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 141% 53% 89% 164% 341% 130% 189% 2% 311% 45%
Tofu
Tofu
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
Contains more MagnesiumMagnesium +241.4%
Contains more PotassiumPotassium +327.4%
Contains more IronIron +63.9%
Contains more CopperCopper +170.4%
Contains more ZincZinc +202.5%
Contains more PhosphorusPhosphorus +131.6%
Contains more ManganeseManganese +101.7%
Contains more CalciumCalcium +288.1%
Contains more SeleniumSelenium +112.2%
~equal in Sodium ~14mg

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 16% 0% 0% 0% 160% 51% 41% 45% 82% 0% 0% 266% 0%
Tofu
Tofu
0
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 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
Contains more Vitamin CVitamin C +2300%
Contains more Vitamin B1Vitamin B1 +305.1%
Contains more Vitamin B2Vitamin B2 +115.7%
Contains more Vitamin B3Vitamin B3 +474.8%
Contains more Vitamin B5Vitamin B5 +463.9%
Contains more Vitamin B6Vitamin B6 +288%
Contains more FolateFolate +1124.1%
~equal in Vitamin A ~µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Lupin Bean Raw Tofu DV% diff.
Folate 355µg 29µg 82%
Copper 1.022mg 0.378mg 72%
Fiber 18.9g 2.3g 66%
Manganese 2.382mg 1.181mg 52%
Calcium 176mg 683mg 51%
Vitamin B1 0.64mg 0.158mg 40%
Protein 36.17g 17.27g 38%
Phosphorus 440mg 190mg 36%
Magnesium 198mg 58mg 33%
Zinc 4.75mg 1.57mg 29%
Potassium 1013mg 237mg 23%
Iron 4.36mg 2.66mg 21%
Vitamin B6 0.357mg 0.092mg 20%
Polyunsaturated fat 2.439g 4.921g 17%
Selenium 8.2µg 17.4µg 17%
Carbs 40.37g 2.78g 13%
Vitamin B5 0.75mg 0.133mg 12%
Vitamin B3 2.19mg 0.381mg 11%
Calories 371kcal 144kcal 11%
Vitamin B2 0.22mg 0.102mg 9%
Vitamin C 4.8mg 0.2mg 5%
Monounsaturated fat 3.94g 1.925g 5%
Fats 9.74g 8.72g 2%
Net carbs 21.47g 0.48g N/A
Sodium 15mg 14mg 0%
Saturated fat 1.156g 1.261g 0%
Tryptophan 0.289mg 0.235mg 0%
Threonine 1.331mg 0.785mg 0%
Isoleucine 1.615mg 0.849mg 0%
Leucine 2.743mg 1.392mg 0%
Lysine 1.933mg 0.883mg 0%
Methionine 0.255mg 0.211mg 0%
Phenylalanine 1.435mg 0.835mg 0%
Valine 1.51mg 0.87mg 0%
Histidine 1.03mg 0.431mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
36% 10% 40% 10% 3%
Protein: 36.17 g
Fats: 9.74 g
Carbs: 40.37 g
Water: 10.44 g
Other: 3.28 g
Tofu
Tofu
1
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
Contains more ProteinProtein +109.4%
Contains more FatsFats +11.7%
Contains more CarbsCarbs +1352.2%
Contains more OtherOther +134.3%
Contains more WaterWater +568.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 52% 32%
Saturated fat: Sat. Fat 1.156 g
Monounsaturated fat: Mono. Fat 3.94 g
Polyunsaturated fat: Poly. Fat 2.439 g
Tofu
Tofu
1
16% 24% 61%
Saturated fat: Sat. Fat 1.261 g
Monounsaturated fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 g
Contains more Mono. FatMonounsaturated fat +104.7%
Contains more Poly. FatPolyunsaturated fat +101.8%
~equal in Saturated fat ~1.261g

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. Lupin Bean Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172423/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.