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.
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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
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Calcium
+1607.5%
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Phosphorus
+58.3%
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Copper
+10.9%
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Manganese
+145%
Contains
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Selenium
+521.4%
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Iron
+72.2%
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Magnesium
+41.4%
Contains
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Potassium
+42.2%
Contains
less
Sodium
-50%
Contains
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Zinc
+81.5%
Equal in Copper - 0.341
Contains
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Calcium
+1607.5%
Contains
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Phosphorus
+58.3%
Contains
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Copper
+10.9%
Contains
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Manganese
+145%
Contains
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Selenium
+521.4%
Contains
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Iron
+72.2%
Contains
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Magnesium
+41.4%
Contains
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Potassium
+42.2%
Contains
less
Sodium
-50%
Contains
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
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Contains
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Vitamin A
+∞%
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Vitamin C
+∞%
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Vitamin B2
+175.7%
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Vitamin B6
+148.6%
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Folate
+625%
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Vitamin B1
+70.9%
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Vitamin B5
+137.6%
Equal in Vitamin B3 - 0.411
Contains
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Vitamin A
+∞%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B2
+175.7%
Contains
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Vitamin B6
+148.6%
Contains
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Folate
+625%
Contains
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Vitamin B1
+70.9%
Contains
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Vitamin B5
+137.6%
Equal in Vitamin B3 - 0.411
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+112.2%
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Fats
+1403.4%
Contains
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Carbs
+644.2%
Equal in Water - 69.13
Equal in Other - 1.46
Contains
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Protein
+112.2%
Contains
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Fats
+1403.4%
Contains
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Carbs
+644.2%
Equal in Water - 69.13
Equal in Other - 1.46
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+7303.8%
Contains
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Polyunsaturated fat
+1908.6%
Contains
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Saturated Fat
-92.1%
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Monounsaturated Fat
+7303.8%
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Polyunsaturated fat
+1908.6%
Contains
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Saturated 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.
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Lower in Glycemic Index |
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Lower in price |
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Lower in Sodium |
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Lower in Saturated Fat |
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Lower in Sugar | Equal | ||
Lower in Cholesterol | Equal | ||
Rich in minerals | Equal | ||
Rich in vitamins | Equal |
All nutrients comparison - raw data values
Nutrient | ![]() |
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Opinion |
Net carbs | 0.48g | 20.69g |
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Protein | 17.27g | 8.14g |
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Fats | 8.72g | 0.58g |
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Carbs | 2.78g | 20.69g |
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Calories | 144kcal | 117kcal |
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Fiber | 2.3g |
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Calcium | 683mg | 40mg |
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Iron | 2.66mg | 4.58mg |
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Magnesium | 58mg | 82mg |
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Phosphorus | 190mg | 120mg |
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Potassium | 237mg | 337mg |
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Sodium | 14mg | 7mg |
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Zinc | 1.57mg | 2.85mg |
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Copper | 0.378mg | 0.341mg |
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Manganese | 1.181mg | 0.482mg |
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Selenium | 17.4µg | 2.8µg |
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Vitamin A | 166IU | 0IU |
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Vitamin C | 0.2mg | 0mg |
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Vitamin B1 | 0.158mg | 0.27mg |
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Vitamin B2 | 0.102mg | 0.037mg |
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Vitamin B3 | 0.381mg | 0.411mg |
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Vitamin B5 | 0.133mg | 0.316mg |
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Vitamin B6 | 0.092mg | 0.037mg |
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Folate | 29µg | 4µg |
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Tryptophan | 0.235mg | 0.068mg |
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Threonine | 0.785mg | 0.315mg |
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Isoleucine | 0.849mg | 0.39mg |
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Leucine | 1.392mg | 0.691mg |
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Lysine | 0.883mg | 0.556mg |
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Methionine | 0.211mg | 0.065mg |
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Phenylalanine | 0.835mg | 0.41mg |
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Valine | 0.87mg | 0.422mg |
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Histidine | 0.431mg | 0.233mg |
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Saturated Fat | 1.261g | 0.099g |
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Monounsaturated Fat | 1.925g | 0.026g |
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Polyunsaturated fat | 4.921g | 0.245g |
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Which food is preferable for your diet?


is better in case of low diet
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Low Fats diet |
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Low Carbs diet |
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Low Calories diet |
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Low Glycemic Index diet |
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People also compare
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
11%

10%

Minerals Daily Need Coverage Score
87%

59%

Comparison summary
Which food is lower in glycemic index?

Tofu is lower in glycemic index (difference - 30)
Which food is cheaper?

Tofu is cheaper (difference - $0.8)
Which food contains less Sodium?

Lablab contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?

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.