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Tofu vs Lupin Bean - In-Depth Nutrition Comparison

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Summary of differences between Tofu and Lupin Bean

  • Tofu has less Copper, Folate, Manganese, Fiber, Phosphorus, Vitamin B1, Magnesium, Zinc, Potassium and Vitamin B6 than Lupin Bean.
  • Lupin Bean covers your daily need of Copper 92% more than Tofu.

These are the specific foods used in this comparison Tofu, raw, regular, prepared with calcium sulfate and Lupins, mature seeds, raw.

Infographic

Tofu vs Lupin Bean 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
3
:
Contains more Iron +22.9%
Contains more Calcium +98.9%
Contains less Sodium -53.3%
Contains more Potassium +737.2%
Contains more Magnesium +560%
Contains more Copper +429.5%
Contains more Zinc +493.8%
Contains more Phosphorus +353.6%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 201% 105% 11% 22% 65% 22% 42% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 164% 53% 90% 142% 341% 130% 189% 2%
Contains more Iron +22.9%
Contains more Calcium +98.9%
Contains less Sodium -53.3%
Contains more Potassium +737.2%
Contains more Magnesium +560%
Contains more Copper +429.5%
Contains more Zinc +493.8%
Contains more Phosphorus +353.6%

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
3
:
Contains more Vitamin A +∞%
Contains more Vitamin C +4700%
Contains more Vitamin B1 +690.1%
Contains more Vitamin B2 +323.1%
Contains more Vitamin B3 +1023.1%
Contains more Vitamin B5 +1002.9%
Contains more Vitamin B6 +659.6%
Contains more Folate +2266.7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 6% 1% 0% 21% 12% 4% 5% 11% 0% 6% 12%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 16% 0% 0% 0% 160% 51% 42% 45% 83% 0% 0% 267%
Contains more Vitamin A +∞%
Contains more Vitamin C +4700%
Contains more Vitamin B1 +690.1%
Contains more Vitamin B2 +323.1%
Contains more Vitamin B3 +1023.1%
Contains more Vitamin B5 +1002.9%
Contains more Vitamin B6 +659.6%
Contains more Folate +2266.7%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
6
Tofu
55
Lupin Bean
Mineral Summary Score
58
Tofu
138
Lupin Bean

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 the food
Protein
48%
Tofu
217%
Lupin Bean
Carbohydrates
2%
Tofu
40%
Lupin Bean
Fats
22%
Tofu
45%
Lupin Bean

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Tofu Lupin Bean
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugars ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

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

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Comparison summary

Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 0.465g)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $2.3)
Which food contains less Sugars?
Lupin Bean
Lupin Bean contains less Sugars (difference - 0.62g)
Which food is lower in glycemic index?
Lupin Bean
Lupin Bean is lower in glycemic index (difference - 15)
Which food is richer in minerals?
Lupin Bean
Lupin Bean is relatively richer in minerals
Which food is richer in vitamins?
Lupin Bean
Lupin Bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Tofu Lupin Bean Opinion
Calories 76 371 Lupin Bean
Protein 8.08 36.17 Lupin Bean
Fats 4.78 9.74 Lupin Bean
Vitamin C 0.1 4.8 Lupin Bean
Carbs 1.87 40.37 Lupin Bean
Cholesterol 0 0
Vitamin D 0 0
Iron 5.36 4.36 Tofu
Calcium 350 176 Tofu
Potassium 121 1013 Lupin Bean
Magnesium 30 198 Lupin Bean
Sugars 0.62 Lupin Bean
Fiber 0.3 18.9 Lupin Bean
Copper 0.193 1.022 Lupin Bean
Zinc 0.8 4.75 Lupin Bean
Starch
Phosphorus 97 440 Lupin Bean
Sodium 7 15 Tofu
Vitamin A 85 0 Tofu
Vitamin E 0.01 Tofu
Vitamin D 0 0
Vitamin B1 0.081 0.64 Lupin Bean
Vitamin B2 0.052 0.22 Lupin Bean
Vitamin B3 0.195 2.19 Lupin Bean
Vitamin B5 0.068 0.75 Lupin Bean
Vitamin B6 0.047 0.357 Lupin Bean
Vitamin B12 0 0
Vitamin K 2.4 Tofu
Folate 15 355 Lupin Bean
Trans Fat 0 0
Saturated Fat 0.691 1.156 Tofu
Monounsaturated Fat 1.056 3.94 Lupin Bean
Polyunsaturated fat 2.699 2.439 Tofu
Tryptophan 0.12 0.289 Lupin Bean
Threonine 0.402 1.331 Lupin Bean
Isoleucine 0.435 1.615 Lupin Bean
Leucine 0.713 2.743 Lupin Bean
Lysine 0.452 1.933 Lupin Bean
Methionine 0.108 0.255 Lupin Bean
Phenylalanine 0.428 1.435 Lupin Bean
Valine 0.446 1.51 Lupin Bean
Histidine 0.221 1.03 Lupin Bean
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172476/nutrients
  2. Lupin Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172423/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.