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Lupin Bean vs Tofu - In-Depth Nutrition Comparison

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Summary of differences between Lupin Bean and Tofu

  • Tofu has less Copper, Folate, Manganese, Fiber, Phosphorus, Vitamin B1, Magnesium, Zinc, Potassium, and Vitamin B6 than Lupin Bean.
  • Lupin Bean covers your daily need of Copper 92% more than Tofu.
  • Lupin Bean has 63 times more Fiber than Tofu. While Lupin Bean 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 vs Tofu infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
3
Tofu
Contains more Potassium +737.2%
Contains more Magnesium +560%
Contains more Copper +429.5%
Contains more Zinc +493.8%
Contains more Phosphorus +353.6%
Contains more Iron +22.9%
Contains more Calcium +98.9%
Contains less Sodium -53.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 164% 53% 90% 142% 341% 130% 189% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 201% 105% 11% 22% 65% 22% 42% 1%
Contains more Potassium +737.2%
Contains more Magnesium +560%
Contains more Copper +429.5%
Contains more Zinc +493.8%
Contains more Phosphorus +353.6%
Contains more Iron +22.9%
Contains more Calcium +98.9%
Contains less Sodium -53.3%

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
:
3
Tofu
Contains more Vitamin C +4700%
Contains more Vitamin B1 +690.1%
Contains more Vitamin B2 +323.1%
Contains more Vitamin B3 +1023.1%
Contains more Vitamin B5 +1002.9%
Contains more Vitamin B6 +659.6%
Contains more Folate +2266.7%
Contains more Vitamin A +∞%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 16% 0% 0% 0% 160% 51% 42% 45% 83% 0% 0% 267%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 6% 1% 0% 21% 12% 4% 5% 11% 0% 6% 12%
Contains more Vitamin C +4700%
Contains more Vitamin B1 +690.1%
Contains more Vitamin B2 +323.1%
Contains more Vitamin B3 +1023.1%
Contains more Vitamin B5 +1002.9%
Contains more Vitamin B6 +659.6%
Contains more Folate +2266.7%
Contains more Vitamin A +∞%

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
55
Lupin Bean
6
Tofu
Mineral Summary Score
138
Lupin Bean
58
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
217%
Lupin Bean
48%
Tofu
Carbohydrates
40%
Lupin Bean
2%
Tofu
Fats
45%
Lupin Bean
22%
Tofu

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.
Lupin Bean Tofu
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

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

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Comparison summary

Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 0.465g)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $2.3)
Which food is lower in Sugar?
Lupin Bean
Lupin Bean is lower in Sugar (difference - 0.62g)
Which food is lower in glycemic index?
Lupin Bean
Lupin Bean is lower in glycemic index (difference - 15)
Which food is richer in minerals?
Lupin Bean
Lupin Bean is relatively richer in minerals
Which food is richer in vitamins?
Lupin Bean
Lupin Bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Lupin Bean Tofu Opinion
Calories 371 76 Lupin Bean
Protein 36.17 8.08 Lupin Bean
Fats 9.74 4.78 Lupin Bean
Vitamin C 4.8 0.1 Lupin Bean
Carbs 40.37 1.87 Lupin Bean
Cholesterol 0 0
Vitamin D 0 0
Iron 4.36 5.36 Tofu
Calcium 176 350 Tofu
Potassium 1013 121 Lupin Bean
Magnesium 198 30 Lupin Bean
Sugar 0.62 Lupin Bean
Fiber 18.9 0.3 Lupin Bean
Copper 1.022 0.193 Lupin Bean
Zinc 4.75 0.8 Lupin Bean
Starch
Phosphorus 440 97 Lupin Bean
Sodium 15 7 Tofu
Vitamin A 0 85 Tofu
Vitamin E 0.01 Tofu
Vitamin D 0 0
Vitamin B1 0.64 0.081 Lupin Bean
Vitamin B2 0.22 0.052 Lupin Bean
Vitamin B3 2.19 0.195 Lupin Bean
Vitamin B5 0.75 0.068 Lupin Bean
Vitamin B6 0.357 0.047 Lupin Bean
Vitamin B12 0 0
Vitamin K 2.4 Tofu
Folate 355 15 Lupin Bean
Trans Fat 0 0
Saturated Fat 1.156 0.691 Tofu
Monounsaturated Fat 3.94 1.056 Lupin Bean
Polyunsaturated fat 2.439 2.699 Tofu
Tryptophan 0.289 0.12 Lupin Bean
Threonine 1.331 0.402 Lupin Bean
Isoleucine 1.615 0.435 Lupin Bean
Leucine 2.743 0.713 Lupin Bean
Lysine 1.933 0.452 Lupin Bean
Methionine 0.255 0.108 Lupin Bean
Phenylalanine 1.435 0.428 Lupin Bean
Valine 1.51 0.446 Lupin Bean
Histidine 1.03 0.221 Lupin Bean
Fructose

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. Lupin Bean - 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.