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  6. Lupin Bean Raw vs. Tofu

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

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Summary of differences between lupin Bean Raw and tofu

  • Tofu has less copper, folate, manganese, fiber, phosphorus, vitamin B1, magnesium, zinc, potassium, and vitamin B6 than lupin Bean Raw.
  • Lupin Bean Raw covers your daily need for copper, 92% more than tofu.
  • Lupin Bean Raw has 63 times more fiber than tofu. While lupin Bean Raw has 18.9g of fiber, tofu has only 0.3g.

These are the specific foods used in this comparison Lupins, mature seeds, raw and Tofu, raw, regular, 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
3
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 MagnesiumMagnesium +560%
Contains more PotassiumPotassium +737.2%
Contains more CopperCopper +429.5%
Contains more ZincZinc +493.8%
Contains more PhosphorusPhosphorus +353.6%
Contains more ManganeseManganese +293.7%
Contains more CalciumCalcium +98.9%
Contains more IronIron +22.9%
Contains less SodiumSodium -53.3%
~equal in Selenium ~8.9µg

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
3
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 +4700%
Contains more Vitamin B1Vitamin B1 +690.1%
Contains more Vitamin B2Vitamin B2 +323.1%
Contains more Vitamin B3Vitamin B3 +1023.1%
Contains more Vitamin B5Vitamin B5 +1002.9%
Contains more Vitamin B6Vitamin B6 +659.6%
Contains more FolateFolate +2266.7%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lupin Bean Raw Tofu DV% diff.
Copper 1.022mg 0.193mg 92%
Folate 355µg 15µg 85%
Manganese 2.382mg 0.605mg 77%
Fiber 18.9g 0.3g 74%
Protein 36.17g 8.08g 56%
Phosphorus 440mg 97mg 49%
Vitamin B1 0.64mg 0.081mg 47%
Magnesium 198mg 30mg 40%
Zinc 4.75mg 0.8mg 36%
Potassium 1013mg 121mg 26%
Vitamin B6 0.357mg 0.047mg 24%
Calcium 176mg 350mg 17%
Calories 371kcal 76kcal 15%
Vitamin B5 0.75mg 0.068mg 14%
Carbs 40.37g 1.87g 13%
Vitamin B2 0.22mg 0.052mg 13%
Iron 4.36mg 5.36mg 13%
Vitamin B3 2.19mg 0.195mg 12%
Fats 9.74g 4.78g 8%
Monounsaturated fat 3.94g 1.056g 7%
Choline 28.8mg 5%
Vitamin C 4.8mg 0.1mg 5%
Saturated fat 1.156g 0.691g 2%
Polyunsaturated fat 2.439g 2.699g 2%
Vitamin K 2.4µg 2%
Selenium 8.2µg 8.9µg 1%
Net carbs 21.47g 1.57g N/A
Sugar 0.62g N/A
Sodium 15mg 7mg 0%
Vitamin E 0.01mg 0%
Tryptophan 0.289mg 0.12mg 0%
Threonine 1.331mg 0.402mg 0%
Isoleucine 1.615mg 0.435mg 0%
Leucine 2.743mg 0.713mg 0%
Lysine 1.933mg 0.452mg 0%
Methionine 0.255mg 0.108mg 0%
Phenylalanine 1.435mg 0.428mg 0%
Valine 1.51mg 0.446mg 0%
Histidine 1.03mg 0.221mg 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
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 ProteinProtein +347.6%
Contains more FatsFats +103.8%
Contains more CarbsCarbs +2058.8%
Contains more OtherOther +355.6%
Contains more WaterWater +709.9%

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
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 more Mono. FatMonounsaturated fat +273.1%
Contains less Sat. FatSaturated fat -40.2%
Contains more Poly. FatPolyunsaturated fat +10.7%

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/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.