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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
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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
5
:
3
Lentil
Contains more Calcium +3494.7%
Contains more Magnesium +61.1%
Contains more Zinc +23.6%
Contains more Copper +50.6%
Contains more Iron +25.2%
Contains more Potassium +55.7%
Contains less Sodium -85.7%
Equal in Phosphorus - 180
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 205% 100% 42% 82% 21% 2% 43% 126%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 125% 26% 78% 33% 1% 35% 84%
Contains more Calcium +3494.7%
Contains more Magnesium +61.1%
Contains more Zinc +23.6%
Contains more Copper +50.6%
Contains more Iron +25.2%
Contains more Potassium +55.7%
Contains less Sodium -85.7%
Equal in Phosphorus - 180

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
2
:
8
Lentil
Contains more Vitamin A +1975%
Contains more Vitamin B2 +39.7%
Contains more Vitamin C +650%
Contains more Vitamin B3 +178.2%
Contains more Vitamin B5 +379.7%
Contains more Vitamin B6 +93.5%
Contains more Folate +524.1%
Equal in Vitamin B1 - 0.169
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 0% 0% 1% 40% 24% 8% 8% 22% 22% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 3% 0% 5% 43% 17% 20% 39% 42% 136% 0% 5%
Contains more Vitamin A +1975%
Contains more Vitamin B2 +39.7%
Contains more Vitamin C +650%
Contains more Vitamin B3 +178.2%
Contains more Vitamin B5 +379.7%
Contains more Vitamin B6 +93.5%
Contains more Folate +524.1%
Equal in Vitamin B1 - 0.169

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 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
Net carbs 0.48g 12.23g Lentil
Protein 17.27g 9.02g Tofu
Fats 8.72g 0.38g Tofu
Carbs 2.78g 20.13g Lentil
Calories 144kcal 116kcal Tofu
Starch g g
Fructose g g
Sugar g 1.8g Tofu
Fiber 2.3g 7.9g Lentil
Calcium 683mg 19mg Tofu
Iron 2.66mg 3.33mg Lentil
Magnesium 58mg 36mg Tofu
Phosphorus 190mg 180mg Tofu
Potassium 237mg 369mg Lentil
Sodium 14mg 2mg Lentil
Zinc 1.57mg 1.27mg Tofu
Copper 0.378mg 0.251mg Tofu
Vitamin A 166IU 8IU Tofu
Vitamin E mg 0.11mg Lentil
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.2mg 1.5mg Lentil
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
Folate 29µg 181µg Lentil
Vitamin B12 0µg 0µg
Vitamin K µg 1.7µg Lentil
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
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 1.261g 0.053g Lentil
Monounsaturated Fat 1.925g 0.064g Tofu
Polyunsaturated fat 4.921g 0.175g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Lentil
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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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
11
Tofu
26
Lentil
Mineral Summary Score
77
Tofu
48
Lentil

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
104%
Tofu
54%
Lentil
Carbohydrates
3%
Tofu
20%
Lentil
Fats
40%
Tofu
2%
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

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/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.