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  6. Tofu vs. Lupin Bean Raw

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

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Summary of differences between tofu and lupin Bean Raw

  • 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.

These are the specific foods used in this comparison Tofu, raw, regular, prepared with calcium sulfate and Lupins, mature seeds, raw.

Infographic

Tofu vs Lupin Bean Raw 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.
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%
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%
Contains more CalciumCalcium +98.9%
Contains more IronIron +22.9%
Contains less SodiumSodium -53.3%
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%
~equal in Selenium ~8.2µg

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.
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%
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%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
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 ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
Contains more WaterWater +709.9%
Contains more ProteinProtein +347.6%
Contains more FatsFats +103.8%
Contains more CarbsCarbs +2058.8%
Contains more OtherOther +355.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
15% 52% 32%
Saturated fat: Sat. Fat 1.156 g
Monounsaturated fat: Mono. Fat 3.94 g
Polyunsaturated fat: Poly. Fat 2.439 g
Contains less Sat. FatSaturated fat -40.2%
Contains more Mono. FatMonounsaturated fat +273.1%
~equal in Polyunsaturated fat ~2.439g

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. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172476/nutrients
  2. Lupin Bean Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172423/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.