Tofu vs. Lupin Bean — In-Depth Nutrition Comparison
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Summary of differences between tofu and lupin Bean
- Tofu has more calcium, selenium, manganese, iron, copper, phosphorus, vitamin B6, and polyunsaturated fat; however, lupin Bean is higher in folate.
- Tofu covers your daily need for calcium, 63% more than lupin Bean.
- Tofu has 10 times more vitamin B6 than lupin Bean. While tofu has 0.092mg of vitamin B6, lupin Bean has only 0.009mg.
- Lupin Bean has less saturated fat.
These are the specific foods used in this comparison Tofu, raw, firm, prepared with calcium sulfate and Lupins, mature seeds, cooked, boiled, without salt.
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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 CalciumCalcium | +1239.2% |
| Contains more IronIron | +121.7% |
| Contains more CopperCopper | +63.6% |
| Contains more ZincZinc | +13.8% |
| Contains more PhosphorusPhosphorus | +48.4% |
| Contains more ManganeseManganese | +74.7% |
| Contains more SeleniumSelenium | +569.2% |
| Contains less SodiumSodium | -71.4% |
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 | +17.9% |
| Contains more Vitamin B2Vitamin B2 | +92.5% |
| Contains more Vitamin B6Vitamin B6 | +922.2% |
| Contains more Vitamin CVitamin C | +450% |
| Contains more Vitamin B3Vitamin B3 | +29.9% |
| Contains more Vitamin B5Vitamin B5 | +41.4% |
| Contains more FolateFolate | +103.4% |
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:
15.57 g
Fats:
2.92 g
Carbs:
9.88 g
Water:
71.08 g
Other:
0.55 g
| Contains more FatsFats | +198.6% |
| Contains more OtherOther | +154.5% |
| Contains more CarbsCarbs | +255.4% |
~equal in
Protein
~15.57g
~equal in
Water
~71.08g
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
0.346 g
Monounsaturated fat:
Mono. Fat
1.18 g
Polyunsaturated fat:
Poly. Fat
0.73 g
| Contains more Mono. FatMonounsaturated fat | +63.1% |
| Contains more Poly. FatPolyunsaturated fat | +574.1% |
| Contains less Sat. FatSaturated fat | -72.6% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Calcium | 683mg | 51mg | 63% |
| Polyunsaturated fat | 4.921g | 0.73g | 28% |
| Selenium | 17.4µg | 2.6µg | 27% |
| Manganese | 1.181mg | 0.676mg | 22% |
| Iron | 2.66mg | 1.2mg | 18% |
| Copper | 0.378mg | 0.231mg | 16% |
| Fats | 8.72g | 2.92g | 9% |
| Phosphorus | 190mg | 128mg | 9% |
| Folate | 29µg | 59µg | 8% |
| Vitamin B6 | 0.092mg | 0.009mg | 6% |
| Vitamin B2 | 0.102mg | 0.053mg | 4% |
| Saturated fat | 1.261g | 0.346g | 4% |
| Protein | 17.27g | 15.57g | 3% |
| Fiber | 2.3g | 2.8g | 2% |
| Zinc | 1.57mg | 1.38mg | 2% |
| Carbs | 2.78g | 9.88g | 2% |
| Monounsaturated fat | 1.925g | 1.18g | 2% |
| Vitamin B1 | 0.158mg | 0.134mg | 2% |
| Vitamin B5 | 0.133mg | 0.188mg | 1% |
| Calories | 144kcal | 119kcal | 1% |
| Vitamin B3 | 0.381mg | 0.495mg | 1% |
| Magnesium | 58mg | 54mg | 1% |
| Vitamin C | 0.2mg | 1.1mg | 1% |
| Net carbs | 0.48g | 7.08g | N/A |
| Potassium | 237mg | 245mg | 0% |
| Sodium | 14mg | 4mg | 0% |
| Tryptophan | 0.235mg | 0.125mg | 0% |
| Threonine | 0.785mg | 0.573mg | 0% |
| Isoleucine | 0.849mg | 0.695mg | 0% |
| Leucine | 1.392mg | 1.181mg | 0% |
| Lysine | 0.883mg | 0.832mg | 0% |
| Methionine | 0.211mg | 0.11mg | 0% |
| Phenylalanine | 0.835mg | 0.618mg | 0% |
| Valine | 0.87mg | 0.65mg | 0% |
| Histidine | 0.431mg | 0.443mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
9%
9%
Minerals Daily Need Coverage Score
87%
39%
Comparison summary
Which food is richer in minerals?
Tofu is relatively richer in minerals
Which food is cheaper?
Tofu is cheaper (difference - $2.3)
Which food contains less Sodium?
Lupin Bean contains less Sodium (difference - 10mg)
Which food is lower in Saturated fat?
Lupin Bean is lower in Saturated fat (difference - 0.915g)
Which food is lower in glycemic index?
Lupin Bean is lower in glycemic index (difference - 15)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)
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.