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  6. Tofu vs. Lentil soup

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

Tofu vs Lentil soup 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
10
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 5.1% 13% 40% 23% 8.2% 32% 69% 16% 1.6%
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.
Tofu
Tofu
4
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%
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 5.7% 8.7% 0% 0% 18% 10% 10% 8.4% 21% 15% 0% 15% 0%
Contains more Vitamin AVitamin A +14.5%
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 +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.14mg
~equal in Vitamin B6 ~0.09mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
3
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
4% 8% 86%
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
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
41% 47% 12%
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%

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 soup
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Sugar Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tofu Lentil soup Opinion
Calories 144kcal 56kcal Tofu
Protein 17.27g 3.74g Tofu
Fats 8.72g 1.12g Tofu
Vitamin C 0.2mg 1.7mg Lentil soup
Net carbs 0.48g 8.16g Lentil soup
Carbs 2.78g 8.16g Lentil soup
Cholesterol 0mg 3mg Tofu
Magnesium 58mg 9mg Tofu
Calcium 683mg 17mg Tofu
Potassium 237mg 144mg Tofu
Iron 2.66mg 1.07mg Tofu
Fiber 2.3g Tofu
Copper 0.378mg 0.07mg Tofu
Zinc 1.57mg 0.3mg Tofu
Phosphorus 190mg 74mg Tofu
Sodium 14mg 532mg Tofu
Vitamin A 166IU 145IU Tofu
Vitamin A 7µg Lentil soup
Manganese 1.181mg 0.12mg Tofu
Selenium 17.4µg 0.3µg Tofu
Vitamin B1 0.158mg 0.07mg Tofu
Vitamin B2 0.102mg 0.045mg Tofu
Vitamin B3 0.381mg 0.545mg Lentil soup
Vitamin B5 0.133mg 0.14mg Lentil soup
Vitamin B6 0.092mg 0.09mg Tofu
Vitamin B12 0µg 0.12µg Lentil soup
Folate 29µg 20µg Tofu
Saturated Fat 1.261g 0.45g Lentil soup
Monounsaturated Fat 1.925g 0.52g Tofu
Polyunsaturated fat 4.921g 0.13g Tofu
Tryptophan 0.235mg Tofu
Threonine 0.785mg Tofu
Isoleucine 0.849mg Tofu
Leucine 1.392mg Tofu
Lysine 0.883mg Tofu
Methionine 0.211mg Tofu
Phenylalanine 0.835mg Tofu
Valine 0.87mg Tofu
Histidine 0.431mg Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Lentil soup
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
9%
Lentil soup
Minerals Daily Need Coverage Score
87%
Tofu
21%
Lentil soup

Comparison summary

Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 3mg)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 518mg)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 29)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food is lower in Saturated Fat?
Lentil soup
Lentil soup is lower in Saturated Fat (difference - 0.811g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.

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 soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171549/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.