Tofu vs. Lentil soup — In-Depth Nutrition Comparison
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The main differences between tofu and lentil soup
- Tofu is richer than lentil soup in iron, calcium, manganese, selenium, copper, and polyunsaturated fat.
- Daily need coverage for iron for tofu is 54% higher.
- Tofu contains 30 times more selenium than lentil soup. Tofu contains 8.9µg of selenium, while lentil soup contains 0.3µg.
- Tofu contains less sodium.
- Tofu has a lower glycemic index than lentil soup.
Food types used in this article are Tofu, raw, regular, prepared with calcium sulfate and Soup, lentil with ham, canned, ready-to-serve.
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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 MagnesiumMagnesium | +233.3% |
| Contains more CalciumCalcium | +1958.8% |
| Contains more IronIron | +400.9% |
| Contains more CopperCopper | +175.7% |
| Contains more ZincZinc | +166.7% |
| Contains more PhosphorusPhosphorus | +31.1% |
| Contains less SodiumSodium | -98.7% |
| Contains more ManganeseManganese | +404.2% |
| Contains more SeleniumSelenium | +2866.7% |
| Contains more PotassiumPotassium | +19% |
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 EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +15.7% |
| Contains more Vitamin B2Vitamin B2 | +15.6% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +1600% |
| Contains more Vitamin B3Vitamin B3 | +179.5% |
| Contains more Vitamin B5Vitamin B5 | +105.9% |
| Contains more Vitamin B6Vitamin B6 | +91.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +33.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
8.08 g
Fats:
4.78 g
Carbs:
1.87 g
Water:
84.55 g
Other:
0.72 g
Protein:
3.74 g
Fats:
1.12 g
Carbs:
8.16 g
Water:
85.75 g
Other:
1.23 g
| Contains more ProteinProtein | +116% |
| Contains more FatsFats | +326.8% |
| Contains more CarbsCarbs | +336.4% |
| Contains more OtherOther | +70.8% |
~equal in
Water
~85.75g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.691 g
Monounsaturated fat:
Mono. Fat
1.056 g
Polyunsaturated fat:
Poly. Fat
2.699 g
Saturated fat:
Sat. Fat
0.45 g
Monounsaturated fat:
Mono. Fat
0.52 g
Polyunsaturated fat:
Poly. Fat
0.13 g
| Contains more Mono. FatMonounsaturated fat | +103.1% |
| Contains more Poly. FatPolyunsaturated fat | +1976.2% |
| Contains less Sat. FatSaturated fat | -34.9% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Iron | 5.36mg | 1.07mg | 54% |
| Calcium | 350mg | 17mg | 33% |
| Sodium | 7mg | 532mg | 23% |
| Manganese | 0.605mg | 0.12mg | 21% |
| Polyunsaturated fat | 2.699g | 0.13g | 17% |
| Selenium | 8.9µg | 0.3µg | 16% |
| Copper | 0.193mg | 0.07mg | 14% |
| Protein | 8.08g | 3.74g | 9% |
| Fats | 4.78g | 1.12g | 6% |
| Choline | 28.8mg | 5% | |
| Zinc | 0.8mg | 0.3mg | 5% |
| Magnesium | 30mg | 9mg | 5% |
| Vitamin B12 | 0µg | 0.12µg | 5% |
| Phosphorus | 97mg | 74mg | 3% |
| Vitamin B6 | 0.047mg | 0.09mg | 3% |
| Vitamin B3 | 0.195mg | 0.545mg | 2% |
| Vitamin K | 2.4µg | 2% | |
| Carbs | 1.87g | 8.16g | 2% |
| Vitamin C | 0.1mg | 1.7mg | 2% |
| Folate | 15µg | 20µg | 1% |
| Saturated fat | 0.691g | 0.45g | 1% |
| Monounsaturated fat | 1.056g | 0.52g | 1% |
| Calories | 76kcal | 56kcal | 1% |
| Vitamin B1 | 0.081mg | 0.07mg | 1% |
| Vitamin B5 | 0.068mg | 0.14mg | 1% |
| Vitamin B2 | 0.052mg | 0.045mg | 1% |
| Vitamin A | 7µg | 1% | |
| Fiber | 0.3g | 1% | |
| Potassium | 121mg | 144mg | 1% |
| Cholesterol | 0mg | 3mg | 1% |
| Net carbs | 1.57g | 8.16g | N/A |
| Sugar | 0.62g | N/A | |
| Vitamin E | 0.01mg | 0% | |
| Tryptophan | 0.12mg | 0% | |
| Threonine | 0.402mg | 0% | |
| Isoleucine | 0.435mg | 0% | |
| Leucine | 0.713mg | 0% | |
| Lysine | 0.452mg | 0% | |
| Methionine | 0.108mg | 0% | |
| Phenylalanine | 0.428mg | 0% | |
| Valine | 0.446mg | 0% | |
| Histidine | 0.221mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
6%
8%
Minerals Daily Need Coverage Score
59%
21%
Comparison summary
Which food is lower in Cholesterol?
Tofu is lower in Cholesterol (difference - 3mg)
Which food contains less Sodium?
Tofu contains less Sodium (difference - 525mg)
Which food is lower in glycemic index?
Tofu is lower in glycemic index (difference - 29)
Which food is richer in minerals?
Tofu is relatively richer in minerals
Which food is lower in Sugar?
Lentil soup is lower in Sugar (difference - 0.62g)
Which food is lower in Saturated fat?
Lentil soup is lower in Saturated fat (difference - 0.241g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.