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  6. Lupin Bean vs. Tofu

Lupin Bean vs. Tofu — In-Depth Nutrition Comparison

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Summary of differences between lupin Bean and tofu

  • Lupin Bean has more folate; however, tofu is higher in calcium, selenium, manganese, iron, copper, phosphorus, vitamin B6, and polyunsaturated fat.
  • Tofu covers your daily need for calcium, 63% more than lupin Bean.
  • Lupin Bean has 2 times more folate than tofu. While lupin Bean has 59µg of folate, tofu has only 29µg.
  • Lupin Bean has less saturated fat.

These are the specific foods used in this comparison Lupins, mature seeds, cooked, boiled, without salt and Tofu, raw, firm, prepared with calcium sulfate.

Infographic

Lupin Bean 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 39% 15% 22% 45% 77% 38% 55% 0.52% 88% 14%
Tofu
Tofu
7
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 less SodiumSodium -71.4%
Contains more CalciumCalcium +1239.2%
Contains more IronIron +121.7%
Contains more CopperCopper +63.6%
Contains more ZincZinc +13.8%
Contains more PhosphorusPhosphorus +48.4%
Contains more ManganeseManganese +74.7%
Contains more SeleniumSelenium +569.2%
~equal in Magnesium ~58mg
~equal in Potassium ~237mg

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 3.7% 0% 0% 0% 34% 12% 9.3% 11% 2.1% 0% 0% 44% 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 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
Contains more Vitamin CVitamin C +450%
Contains more Vitamin B3Vitamin B3 +29.9%
Contains more Vitamin B5Vitamin B5 +41.4%
Contains more FolateFolate +103.4%
Contains more Vitamin B1Vitamin B1 +17.9%
Contains more Vitamin B2Vitamin B2 +92.5%
Contains more Vitamin B6Vitamin B6 +922.2%
~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 Tofu DV% diff.
Calcium 51mg 683mg 63%
Polyunsaturated fat 0.73g 4.921g 28%
Selenium 2.6µg 17.4µg 27%
Manganese 0.676mg 1.181mg 22%
Iron 1.2mg 2.66mg 18%
Copper 0.231mg 0.378mg 16%
Fats 2.92g 8.72g 9%
Phosphorus 128mg 190mg 9%
Folate 59µg 29µg 8%
Vitamin B6 0.009mg 0.092mg 6%
Vitamin B2 0.053mg 0.102mg 4%
Saturated fat 0.346g 1.261g 4%
Protein 15.57g 17.27g 3%
Fiber 2.8g 2.3g 2%
Zinc 1.38mg 1.57mg 2%
Carbs 9.88g 2.78g 2%
Monounsaturated fat 1.18g 1.925g 2%
Vitamin B1 0.134mg 0.158mg 2%
Vitamin B5 0.188mg 0.133mg 1%
Calories 119kcal 144kcal 1%
Vitamin B3 0.495mg 0.381mg 1%
Magnesium 54mg 58mg 1%
Vitamin C 1.1mg 0.2mg 1%
Net carbs 7.08g 0.48g N/A
Potassium 245mg 237mg 0%
Sodium 4mg 14mg 0%
Tryptophan 0.125mg 0.235mg 0%
Threonine 0.573mg 0.785mg 0%
Isoleucine 0.695mg 0.849mg 0%
Leucine 1.181mg 1.392mg 0%
Lysine 0.832mg 0.883mg 0%
Methionine 0.11mg 0.211mg 0%
Phenylalanine 0.618mg 0.835mg 0%
Valine 0.65mg 0.87mg 0%
Histidine 0.443mg 0.431mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
16% 3% 10% 71%
Protein: 15.57 g
Fats: 2.92 g
Carbs: 9.88 g
Water: 71.08 g
Other: 0.55 g
Tofu
Tofu
3
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 CarbsCarbs +255.4%
Contains more ProteinProtein +10.9%
Contains more FatsFats +198.6%
Contains more OtherOther +154.5%
~equal in Water ~69.83g

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 52% 32%
Saturated fat: Sat. Fat 0.346 g
Monounsaturated fat: Mono. Fat 1.18 g
Polyunsaturated fat: Poly. Fat 0.73 g
Tofu
Tofu
2
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 less Sat. FatSaturated fat -72.6%
Contains more Mono. FatMonounsaturated fat +63.1%
Contains more Poly. FatPolyunsaturated fat +574.1%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172424/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.