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Tofu vs Lablab - In-Depth Nutrition Comparison

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The main differences between Tofu and Lablab

  • Tofu is richer in Calcium, Manganese, Selenium, Phosphorus, and Folate, yet Lablab is richer in Iron, Zinc, Vitamin B1, and Magnesium.
  • Daily need coverage for Calcium from Tofu is 64% higher.
  • Tofu contains 13 times more Saturated Fat than Lablab. Tofu contains 1.261g of Saturated Fat, while Lablab contains 0.099g.

Food types used in this article are Tofu, raw, firm, prepared with calcium sulfate and Hyacinth beans, mature seeds, cooked, boiled, without salt.

Infographic

Tofu vs Lablab 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
Tofu
3
:
5
Lablab
Contains more Calcium +1607.5%
Contains more Phosphorus +58.3%
Contains more Copper +10.9%
Contains more Iron +72.2%
Contains more Magnesium +41.4%
Contains more Potassium +42.2%
Contains less Sodium -50%
Contains more Zinc +81.5%
Equal in Copper - 0.341
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 205% 100% 42% 82% 21% 2% 43% 126%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 172% 59% 52% 30% 1% 78% 114%
Contains more Calcium +1607.5%
Contains more Phosphorus +58.3%
Contains more Copper +10.9%
Contains more Iron +72.2%
Contains more Magnesium +41.4%
Contains more Potassium +42.2%
Contains less Sodium -50%
Contains more Zinc +81.5%
Equal in Copper - 0.341

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
Tofu
5
:
3
Lablab
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +175.7%
Contains more Vitamin B6 +148.6%
Contains more Folate +625%
Contains more Vitamin B1 +70.9%
Contains more Vitamin B5 +137.6%
Equal in Vitamin B3 - 0.411
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 0% 0% 1% 40% 24% 8% 8% 22% 22% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 68% 9% 8% 19% 9% 3% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +175.7%
Contains more Vitamin B6 +148.6%
Contains more Folate +625%
Contains more Vitamin B1 +70.9%
Contains more Vitamin B5 +137.6%
Equal in Vitamin B3 - 0.411

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

All nutrients comparison - raw data values

Nutrient Tofu Lablab Opinion
Net carbs 0.48g 20.69g Lablab
Protein 17.27g 8.14g Tofu
Fats 8.72g 0.58g Tofu
Carbs 2.78g 20.69g Lablab
Calories 144kcal 117kcal Tofu
Starch g g
Fructose g g
Sugar g g
Fiber 2.3g g Tofu
Calcium 683mg 40mg Tofu
Iron 2.66mg 4.58mg Lablab
Magnesium 58mg 82mg Lablab
Phosphorus 190mg 120mg Tofu
Potassium 237mg 337mg Lablab
Sodium 14mg 7mg Lablab
Zinc 1.57mg 2.85mg Lablab
Copper 0.378mg 0.341mg Tofu
Vitamin A 166IU 0IU Tofu
Vitamin E mg mg
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.2mg 0mg Tofu
Vitamin B1 0.158mg 0.27mg Lablab
Vitamin B2 0.102mg 0.037mg Tofu
Vitamin B3 0.381mg 0.411mg Lablab
Vitamin B5 0.133mg 0.316mg Lablab
Vitamin B6 0.092mg 0.037mg Tofu
Folate 29µg 4µg Tofu
Vitamin B12 0µg 0µg
Vitamin K µg µg
Tryptophan 0.235mg 0.068mg Tofu
Threonine 0.785mg 0.315mg Tofu
Isoleucine 0.849mg 0.39mg Tofu
Leucine 1.392mg 0.691mg Tofu
Lysine 0.883mg 0.556mg Tofu
Methionine 0.211mg 0.065mg Tofu
Phenylalanine 0.835mg 0.41mg Tofu
Valine 0.87mg 0.422mg Tofu
Histidine 0.431mg 0.233mg Tofu
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 1.261g 0.099g Lablab
Monounsaturated Fat 1.925g 0.026g Tofu
Polyunsaturated fat 4.921g 0.245g Tofu

Which food is preferable for your diet?

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

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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
11
Tofu
10
Lablab
Mineral Summary Score
77
Tofu
64
Lablab

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
104%
Tofu
49%
Lablab
Carbohydrates
3%
Tofu
21%
Lablab
Fats
40%
Tofu
3%
Lablab

Comparison summary

Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 30)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $0.8)
Which food contains less Sodium?
Lablab
Lablab contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Lablab
Lablab is lower in Saturated Fat (difference - 1.162g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
Which food is richer in vitamins?
?
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.

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. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/nutrients
  2. Lablab - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175211/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.