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 for 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.
Tofu has a lower glycemic index than lablab.

Food types used in this article are Tofu, raw, firm, 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.

Tofu

Lablab

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

Lablab

Contains more Vitamin CVitamin C	+∞%
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 A ~0µg

~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

All nutrients comparison - raw data values

Nutrient			DV% diff.
Calcium	683mg	40mg	64%
Polyunsaturated fat	4.921g	0.245g	31%
Manganese	1.181mg	0.482mg	30%
Selenium	17.4µg	2.8µg	27%
Iron	2.66mg	4.58mg	24%
Protein	17.27g	8.14g	18%
Fats	8.72g	0.58g	13%
Zinc	1.57mg	2.85mg	12%
Phosphorus	190mg	120mg	10%
Vitamin B1	0.158mg	0.27mg	9%
Fiber	2.3g		9%
Magnesium	58mg	82mg	6%
Carbs	2.78g	20.69g	6%
Folate	29µg	4µg	6%
Saturated fat	1.261g	0.099g	5%
Monounsaturated fat	1.925g	0.026g	5%
Vitamin B2	0.102mg	0.037mg	5%
Copper	0.378mg	0.341mg	4%
Vitamin B6	0.092mg	0.037mg	4%
Vitamin B5	0.133mg	0.316mg	4%
Potassium	237mg	337mg	3%
Calories	144kcal	117kcal	1%
Vitamin C	0.2mg	0mg	0%
Net carbs	0.48g	20.69g	N/A
Sodium	14mg	7mg	0%
Vitamin B3	0.381mg	0.411mg	0%
Tryptophan	0.235mg	0.068mg	0%
Threonine	0.785mg	0.315mg	0%
Isoleucine	0.849mg	0.39mg	0%
Leucine	1.392mg	0.691mg	0%
Lysine	0.883mg	0.556mg	0%
Methionine	0.211mg	0.065mg	0%
Phenylalanine	0.835mg	0.41mg	0%
Valine	0.87mg	0.422mg	0%
Histidine	0.431mg	0.233mg	0%