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  6. Tofu vs. Lentil

Tofu vs. Lentil — In-Depth Nutrition Comparison

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What are the main differences between Tofu and Lentil?

  • Tofu is richer in Calcium, Manganese, Selenium, and Copper, yet Lentil is richer in Folate, Fiber, Vitamin B5, Iron, and Vitamin B6.
  • Tofu's daily need coverage for Calcium is 66% higher.
  • Tofu has 24 times more Saturated Fat than Lentil. Tofu has 1.261g of Saturated Fat, while Lentil has 0.053g.

We used Tofu, raw, firm, prepared with calcium sulfate and Lentils, mature seeds, cooked, boiled, without salt types in this comparison.

Infographic

Tofu vs Lentil 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
6
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%
Lentil
Lentil
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 5.7% 33% 125% 84% 35% 77% 0.26% 64% 15%
Contains more MagnesiumMagnesium +61.1%
Contains more CalciumCalcium +3494.7%
Contains more CopperCopper +50.6%
Contains more ZincZinc +23.6%
Contains more ManganeseManganese +139.1%
Contains more SeleniumSelenium +521.4%
Contains more PotassiumPotassium +55.7%
Contains more IronIron +25.2%
Contains less SodiumSodium -85.7%
~equal in Phosphorus ~180mg

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
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 0.67% 10% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
Lentil
Lentil
8
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 5% 0.48% 2.2% 0% 42% 17% 20% 38% 41% 0% 4.3% 136% 18%
Contains more Vitamin AVitamin A +1975%
Contains more Vitamin B2Vitamin B2 +39.7%
Contains more Vitamin CVitamin C +650%
Contains more Vitamin B3Vitamin B3 +178.2%
Contains more Vitamin B5Vitamin B5 +379.7%
Contains more Vitamin B6Vitamin B6 +93.5%
Contains more FolateFolate +524.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.169mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
4
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
Lentil
Lentil
1
9% 20% 70%
Protein: 9.02 g
Fats: 0.38 g
Carbs: 20.13 g
Water: 69.64 g
Other: 0.83 g
Contains more ProteinProtein +91.5%
Contains more FatsFats +2194.7%
Contains more OtherOther +68.7%
Contains more CarbsCarbs +624.1%
~equal in Water ~69.64g

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
Lentil
Lentil
1
18% 22% 60%
Saturated Fat: Sat. Fat 0.053 g
Monounsaturated Fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.175 g
Contains more Mono. FatMonounsaturated Fat +2907.8%
Contains more Poly. FatPolyunsaturated fat +2712%
Contains less Sat. FatSaturated Fat -95.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tofu Lentil Opinion
Calories 144kcal 116kcal Tofu
Protein 17.27g 9.02g Tofu
Fats 8.72g 0.38g Tofu
Vitamin C 0.2mg 1.5mg Lentil
Net carbs 0.48g 12.23g Lentil
Carbs 2.78g 20.13g Lentil
Magnesium 58mg 36mg Tofu
Calcium 683mg 19mg Tofu
Potassium 237mg 369mg Lentil
Iron 2.66mg 3.33mg Lentil
Sugar 1.8g Tofu
Fiber 2.3g 7.9g Lentil
Copper 0.378mg 0.251mg Tofu
Zinc 1.57mg 1.27mg Tofu
Phosphorus 190mg 180mg Tofu
Sodium 14mg 2mg Lentil
Vitamin A 166IU 8IU Tofu
Vitamin E 0.11mg Lentil
Manganese 1.181mg 0.494mg Tofu
Selenium 17.4µg 2.8µg Tofu
Vitamin B1 0.158mg 0.169mg Lentil
Vitamin B2 0.102mg 0.073mg Tofu
Vitamin B3 0.381mg 1.06mg Lentil
Vitamin B5 0.133mg 0.638mg Lentil
Vitamin B6 0.092mg 0.178mg Lentil
Vitamin K 1.7µg Lentil
Folate 29µg 181µg Lentil
Choline 32.7mg Lentil
Saturated Fat 1.261g 0.053g Lentil
Monounsaturated Fat 1.925g 0.064g Tofu
Polyunsaturated fat 4.921g 0.175g Tofu
Tryptophan 0.235mg 0.081mg Tofu
Threonine 0.785mg 0.323mg Tofu
Isoleucine 0.849mg 0.39mg Tofu
Leucine 1.392mg 0.654mg Tofu
Lysine 0.883mg 0.63mg Tofu
Methionine 0.211mg 0.077mg Tofu
Phenylalanine 0.835mg 0.445mg Tofu
Valine 0.87mg 0.448mg Tofu
Histidine 0.431mg 0.254mg Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Lentil
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
25%
Lentil
Minerals Daily Need Coverage Score
87%
Tofu
46%
Lentil

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 1.8g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 14)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $1.1)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food contains less Sodium?
Lentil
Lentil contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Lentil
Lentil is lower in Saturated Fat (difference - 1.208g)
Which food is richer in vitamins?
Lentil
Lentil is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Lentil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172421/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.