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Tofu vs Lablab - In-Depth Nutrition Comparison

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A recap on differences between Tofu and Lablab

  • Tofu is higher in Calcium, Selenium, Iron, and Manganese, yet Lablab is higher in Zinc, Copper, Vitamin B1, Magnesium, and Potassium.
  • Tofu covers your daily Calcium needs 31% more than Lablab.
  • Tofu contains 3 times more Selenium than Lablab. While Tofu contains 8.9µg of Selenium, Lablab contains only 2.8µg.

Food varieties used in this article are Tofu, raw, regular, 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
2
:
5
Lablab
Contains more Iron +17%
Contains more Calcium +775%
Contains more Potassium +178.5%
Contains more Magnesium +173.3%
Contains more Copper +76.7%
Contains more Zinc +256.3%
Contains more Phosphorus +23.7%
Equal in Sodium - 7
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 201% 105% 11% 22% 65% 22% 42% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 172% 12% 30% 59% 114% 78% 52% 1%
Contains more Iron +17%
Contains more Calcium +775%
Contains more Potassium +178.5%
Contains more Magnesium +173.3%
Contains more Copper +76.7%
Contains more Zinc +256.3%
Contains more Phosphorus +23.7%
Equal in Sodium - 7

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
7
:
3
Lablab
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +40.5%
Contains more Vitamin B6 +27%
Contains more Folate +275%
Contains more Vitamin B1 +233.3%
Contains more Vitamin B3 +110.8%
Contains more Vitamin B5 +364.7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 6% 1% 0% 21% 12% 4% 5% 11% 0% 6% 12%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 68% 9% 8% 19% 9% 0% 0% 3%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +40.5%
Contains more Vitamin B6 +27%
Contains more Folate +275%
Contains more Vitamin B1 +233.3%
Contains more Vitamin B3 +110.8%
Contains more Vitamin B5 +364.7%

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
6
Tofu
10
Lablab
Mineral Summary Score
58
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
48%
Tofu
49%
Lablab
Carbohydrates
2%
Tofu
21%
Lablab
Fats
22%
Tofu
3%
Lablab

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
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Sodium Equal

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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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 is richer in vitamins?
Tofu
Tofu is relatively richer in vitamins
Which food is lower in Sugar?
Lablab
Lablab is lower in Sugar (difference - 0.62g)
Which food is lower in Saturated Fat?
Lablab
Lablab is lower in Saturated Fat (difference - 0.592g)
Which food is richer in minerals?
Lablab
Lablab is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (7 mg)

All nutrients comparison - raw data values

Nutrient Tofu Lablab Opinion
Calories 76 117 Lablab
Protein 8.08 8.14 Lablab
Fats 4.78 0.58 Tofu
Vitamin C 0.1 0 Tofu
Carbs 1.87 20.69 Lablab
Cholesterol 0 0
Vitamin D 0 0
Iron 5.36 4.58 Tofu
Calcium 350 40 Tofu
Potassium 121 337 Lablab
Magnesium 30 82 Lablab
Sugar 0.62 Lablab
Fiber 0.3 Tofu
Copper 0.193 0.341 Lablab
Zinc 0.8 2.85 Lablab
Starch
Phosphorus 97 120 Lablab
Sodium 7 7
Vitamin A 85 0 Tofu
Vitamin E 0.01 Tofu
Vitamin D 0 0
Vitamin B1 0.081 0.27 Lablab
Vitamin B2 0.052 0.037 Tofu
Vitamin B3 0.195 0.411 Lablab
Vitamin B5 0.068 0.316 Lablab
Vitamin B6 0.047 0.037 Tofu
Vitamin B12 0 0
Vitamin K 2.4 Tofu
Folate 15 4 Tofu
Trans Fat 0 0
Saturated Fat 0.691 0.099 Lablab
Monounsaturated Fat 1.056 0.026 Tofu
Polyunsaturated fat 2.699 0.245 Tofu
Tryptophan 0.12 0.068 Tofu
Threonine 0.402 0.315 Tofu
Isoleucine 0.435 0.39 Tofu
Leucine 0.713 0.691 Tofu
Lysine 0.452 0.556 Lablab
Methionine 0.108 0.065 Tofu
Phenylalanine 0.428 0.41 Tofu
Valine 0.446 0.422 Tofu
Histidine 0.221 0.233 Lablab
Fructose

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/172476/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.