Tofu vs. Lablab — In-Depth Nutrition Comparison
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A recap on differences between tofu and lablab
- Tofu is higher in calcium, selenium, iron, and manganese, yet lablab is higher in zinc, copper, vitamin B1, magnesium, and potassium.
- Tofu covers your daily calcium needs 31% more than lablab.
- Tofu contains 3 times more selenium than lablab. While tofu contains 8.9µg of selenium, lablab contains only 2.8µg.
- The glycemic index of tofu is lower.
Food varieties used in this article are Tofu, raw, regular, prepared with calcium sulfate and Hyacinth beans, mature seeds, cooked, boiled, without salt.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more CalciumCalcium | +775% |
| Contains more IronIron | +17% |
| Contains more ManganeseManganese | +25.5% |
| Contains more SeleniumSelenium | +217.9% |
| Contains more MagnesiumMagnesium | +173.3% |
| Contains more PotassiumPotassium | +178.5% |
| Contains more CopperCopper | +76.7% |
| Contains more ZincZinc | +256.3% |
| Contains more PhosphorusPhosphorus | +23.7% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +40.5% |
| Contains more Vitamin B6Vitamin B6 | +27% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +275% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +233.3% |
| Contains more Vitamin B3Vitamin B3 | +110.8% |
| Contains more Vitamin B5Vitamin B5 | +364.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Calcium | 350mg | 40mg | 31% |
| Zinc | 0.8mg | 2.85mg | 19% |
| Vitamin B1 | 0.081mg | 0.27mg | 16% |
| Polyunsaturated fat | 2.699g | 0.245g | 16% |
| Copper | 0.193mg | 0.341mg | 16% |
| Magnesium | 30mg | 82mg | 12% |
| Selenium | 8.9µg | 2.8µg | 11% |
| Iron | 5.36mg | 4.58mg | 10% |
| Carbs | 1.87g | 20.69g | 6% |
| Potassium | 121mg | 337mg | 6% |
| Fats | 4.78g | 0.58g | 6% |
| Vitamin B5 | 0.068mg | 0.316mg | 5% |
| Choline | 28.8mg | 5% | |
| Manganese | 0.605mg | 0.482mg | 5% |
| Saturated fat | 0.691g | 0.099g | 3% |
| Monounsaturated fat | 1.056g | 0.026g | 3% |
| Phosphorus | 97mg | 120mg | 3% |
| Folate | 15µg | 4µg | 3% |
| Vitamin K | 2.4µg | 2% | |
| Calories | 76kcal | 117kcal | 2% |
| Vitamin B2 | 0.052mg | 0.037mg | 1% |
| Fiber | 0.3g | 1% | |
| Vitamin B6 | 0.047mg | 0.037mg | 1% |
| Vitamin B3 | 0.195mg | 0.411mg | 1% |
| Protein | 8.08g | 8.14g | 0% |
| Vitamin C | 0.1mg | 0mg | 0% |
| Net carbs | 1.57g | 20.69g | N/A |
| Sugar | 0.62g | N/A | |
| Sodium | 7mg | 7mg | 0% |
| Vitamin E | 0.01mg | 0% | |
| Tryptophan | 0.12mg | 0.068mg | 0% |
| Threonine | 0.402mg | 0.315mg | 0% |
| Isoleucine | 0.435mg | 0.39mg | 0% |
| Leucine | 0.713mg | 0.691mg | 0% |
| Lysine | 0.452mg | 0.556mg | 0% |
| Methionine | 0.108mg | 0.065mg | 0% |
| Phenylalanine | 0.428mg | 0.41mg | 0% |
| Valine | 0.446mg | 0.422mg | 0% |
| Histidine | 0.221mg | 0.233mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +724.1% |
| Contains more WaterWater | +22.3% |
| Contains more CarbsCarbs | +1006.4% |
| Contains more OtherOther | +102.8% |
~equal in
Protein
~8.14g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +3961.5% |
| Contains more Poly. FatPolyunsaturated fat | +1001.6% |
| Contains less Sat. FatSaturated fat | -85.7% |