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  6. Tofu vs. Lablab

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
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
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
Lablab
Lablab
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 59% 12% 30% 172% 114% 78% 51% 0.91% 63% 15%
Contains more CalciumCalcium +1607.5%
Contains more PhosphorusPhosphorus +58.3%
Contains more ManganeseManganese +145%
Contains more SeleniumSelenium +521.4%
Contains more MagnesiumMagnesium +41.4%
Contains more PotassiumPotassium +42.2%
Contains more IronIron +72.2%
Contains more ZincZinc +81.5%
Contains less SodiumSodium -50%
~equal in Copper ~0.341mg

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
5
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 0.67% 10% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
Lablab
Lablab
2
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% 0% 0% 0% 68% 8.5% 7.7% 19% 8.5% 0% 0% 3% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +175.7%
Contains more Vitamin B6Vitamin B6 +148.6%
Contains more FolateFolate +625%
Contains more Vitamin B1Vitamin B1 +70.9%
Contains more Vitamin B5Vitamin B5 +137.6%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.411mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
3
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
Lablab
Lablab
2
8% 21% 69%
Protein: 8.14 g
Fats: 0.58 g
Carbs: 20.69 g
Water: 69.13 g
Other: 1.46 g
Contains more ProteinProtein +112.2%
Contains more FatsFats +1403.4%
Contains more CarbsCarbs +644.2%
~equal in Water ~69.13g
~equal in Other ~1.46g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
16% 24% 61%
Saturated Fat: Sat. Fat 1.261 g
Monounsaturated Fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 g
Lablab
Lablab
1
27% 7% 66%
Saturated Fat: Sat. Fat 0.099 g
Monounsaturated Fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.245 g
Contains more Mono. FatMonounsaturated Fat +7303.8%
Contains more Poly. FatPolyunsaturated fat +1908.6%
Contains less Sat. FatSaturated Fat -92.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tofu Lablab
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in Sugar Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tofu Lablab Opinion
Calories 144kcal 117kcal Tofu
Protein 17.27g 8.14g Tofu
Fats 8.72g 0.58g Tofu
Vitamin C 0.2mg 0mg Tofu
Net carbs 0.48g 20.69g Lablab
Carbs 2.78g 20.69g Lablab
Magnesium 58mg 82mg Lablab
Calcium 683mg 40mg Tofu
Potassium 237mg 337mg Lablab
Iron 2.66mg 4.58mg Lablab
Fiber 2.3g Tofu
Copper 0.378mg 0.341mg Tofu
Zinc 1.57mg 2.85mg Lablab
Phosphorus 190mg 120mg Tofu
Sodium 14mg 7mg Lablab
Vitamin A 166IU 0IU Tofu
Manganese 1.181mg 0.482mg Tofu
Selenium 17.4µg 2.8µg 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
Saturated Fat 1.261g 0.099g Lablab
Monounsaturated Fat 1.925g 0.026g Tofu
Polyunsaturated fat 4.921g 0.245g Tofu
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Lablab
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
10%
Tofu
9%
Lablab
Minerals Daily Need Coverage Score
87%
Tofu
59%
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 Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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

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/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.