Tofu vs. Lentil soup — In-Depth Nutrition Comparison
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Summary of differences between tofu and lentil soup
- Lentil soup has less calcium, manganese, copper, selenium, iron, phosphorus, magnesium, zinc, and vitamin B1 than tofu.
- Tofu covers your daily need for calcium, 67% more than lentil soup.
- Tofu has 58 times more selenium than lentil soup. While tofu has 17.4µg of selenium, lentil soup has only 0.3µg.
- Tofu has less sodium.
- The glycemic index of lentil soup is higher.
These are the specific foods used in this comparison Tofu, raw, firm, prepared with calcium sulfate and Soup, lentil with ham, canned, ready-to-serve.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +544.4% |
| Contains more CalciumCalcium | +3917.6% |
| Contains more PotassiumPotassium | +64.6% |
| Contains more IronIron | +148.6% |
| Contains more CopperCopper | +440% |
| Contains more ZincZinc | +423.3% |
| Contains more PhosphorusPhosphorus | +156.8% |
| Contains less SodiumSodium | -97.4% |
| Contains more ManganeseManganese | +884.2% |
| Contains more SeleniumSelenium | +5700% |
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.
| Contains more Vitamin B1Vitamin B1 | +125.7% |
| Contains more Vitamin B2Vitamin B2 | +126.7% |
| Contains more FolateFolate | +45% |
| Contains more Vitamin CVitamin C | +750% |
| Contains more Vitamin B3Vitamin B3 | +43% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Calcium | 683mg | 17mg | 67% |
| Manganese | 1.181mg | 0.12mg | 46% |
| Copper | 0.378mg | 0.07mg | 34% |
| Polyunsaturated fat | 4.921g | 0.13g | 32% |
| Selenium | 17.4µg | 0.3µg | 31% |
| Protein | 17.27g | 3.74g | 27% |
| Sodium | 14mg | 532mg | 23% |
| Iron | 2.66mg | 1.07mg | 20% |
| Phosphorus | 190mg | 74mg | 17% |
| Zinc | 1.57mg | 0.3mg | 12% |
| Fats | 8.72g | 1.12g | 12% |
| Magnesium | 58mg | 9mg | 12% |
| Fiber | 2.3g | 9% | |
| Vitamin B1 | 0.158mg | 0.07mg | 7% |
| Vitamin B12 | 0µg | 0.12µg | 5% |
| Saturated fat | 1.261g | 0.45g | 4% |
| Monounsaturated fat | 1.925g | 0.52g | 4% |
| Vitamin B2 | 0.102mg | 0.045mg | 4% |
| Calories | 144kcal | 56kcal | 4% |
| Potassium | 237mg | 144mg | 3% |
| Vitamin C | 0.2mg | 1.7mg | 2% |
| Folate | 29µg | 20µg | 2% |
| Carbs | 2.78g | 8.16g | 2% |
| Vitamin A | 7µg | 1% | |
| Cholesterol | 0mg | 3mg | 1% |
| Vitamin B3 | 0.381mg | 0.545mg | 1% |
| Net carbs | 0.48g | 8.16g | N/A |
| Vitamin B5 | 0.133mg | 0.14mg | 0% |
| Vitamin B6 | 0.092mg | 0.09mg | 0% |
| Tryptophan | 0.235mg | 0% | |
| Threonine | 0.785mg | 0% | |
| Isoleucine | 0.849mg | 0% | |
| Leucine | 1.392mg | 0% | |
| Lysine | 0.883mg | 0% | |
| Methionine | 0.211mg | 0% | |
| Phenylalanine | 0.835mg | 0% | |
| Valine | 0.87mg | 0% | |
| Histidine | 0.431mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
17.27 g
Fats:
8.72 g
Carbs:
2.78 g
Water:
69.83 g
Other:
1.4 g
Protein:
3.74 g
Fats:
1.12 g
Carbs:
8.16 g
Water:
85.75 g
Other:
1.23 g
| Contains more ProteinProtein | +361.8% |
| Contains more FatsFats | +678.6% |
| Contains more OtherOther | +13.8% |
| Contains more CarbsCarbs | +193.5% |
| Contains more WaterWater | +22.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.261 g
Monounsaturated fat:
Mono. Fat
1.925 g
Polyunsaturated fat:
Poly. Fat
4.921 g
Saturated fat:
Sat. Fat
0.45 g
Monounsaturated fat:
Mono. Fat
0.52 g
Polyunsaturated fat:
Poly. Fat
0.13 g
| Contains more Mono. FatMonounsaturated fat | +270.2% |
| Contains more Poly. FatPolyunsaturated fat | +3685.4% |
| Contains less Sat. FatSaturated fat | -64.3% |
