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  6. Tofu vs. Lupin Bean

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.

Infographic

Tofu vs Lupin Bean 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
7
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 39% 15% 22% 45% 77% 38% 55% 0.52% 88% 14%
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%
~equal in Magnesium ~54mg
~equal in Potassium ~245mg

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
3
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% 0% 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 3.7% 0% 0% 0% 34% 12% 9.3% 11% 2.1% 0% 0% 44% 0%
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%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Tofu Lupin Bean 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%

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
16% 3% 10% 71%
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
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
15% 52% 32%
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%

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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. Lupin Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172424/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.