Tofu vs. Lupin Bean Raw — In-Depth Nutrition Comparison
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Important differences between tofu and lupin Bean Raw
- Tofu has more calcium; however, lupin Bean Raw has more folate, copper, fiber, manganese, vitamin B1, phosphorus, magnesium, zinc, and potassium.
- Lupin Bean Raw's daily need coverage for folate is 82% more.
- Tofu has 4 times more calcium than lupin Bean Raw. Tofu has 683mg of calcium, while lupin Bean Raw has 176mg.
The food varieties used in the comparison are Tofu, raw, firm, prepared with calcium sulfate and Lupins, mature seeds, raw.
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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 | +288.1% |
| Contains more SeleniumSelenium | +112.2% |
| Contains more MagnesiumMagnesium | +241.4% |
| Contains more PotassiumPotassium | +327.4% |
| Contains more IronIron | +63.9% |
| Contains more CopperCopper | +170.4% |
| Contains more ZincZinc | +202.5% |
| Contains more PhosphorusPhosphorus | +131.6% |
| Contains more ManganeseManganese | +101.7% |
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 CVitamin C | +2300% |
| Contains more Vitamin B1Vitamin B1 | +305.1% |
| Contains more Vitamin B2Vitamin B2 | +115.7% |
| Contains more Vitamin B3Vitamin B3 | +474.8% |
| Contains more Vitamin B5Vitamin B5 | +463.9% |
| Contains more Vitamin B6Vitamin B6 | +288% |
| Contains more FolateFolate | +1124.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 29µg | 355µg | 82% |
| Copper | 0.378mg | 1.022mg | 72% |
| Fiber | 2.3g | 18.9g | 66% |
| Manganese | 1.181mg | 2.382mg | 52% |
| Calcium | 683mg | 176mg | 51% |
| Vitamin B1 | 0.158mg | 0.64mg | 40% |
| Protein | 17.27g | 36.17g | 38% |
| Phosphorus | 190mg | 440mg | 36% |
| Magnesium | 58mg | 198mg | 33% |
| Zinc | 1.57mg | 4.75mg | 29% |
| Potassium | 237mg | 1013mg | 23% |
| Iron | 2.66mg | 4.36mg | 21% |
| Vitamin B6 | 0.092mg | 0.357mg | 20% |
| Polyunsaturated fat | 4.921g | 2.439g | 17% |
| Selenium | 17.4µg | 8.2µg | 17% |
| Carbs | 2.78g | 40.37g | 13% |
| Vitamin B5 | 0.133mg | 0.75mg | 12% |
| Vitamin B3 | 0.381mg | 2.19mg | 11% |
| Calories | 144kcal | 371kcal | 11% |
| Vitamin B2 | 0.102mg | 0.22mg | 9% |
| Vitamin C | 0.2mg | 4.8mg | 5% |
| Monounsaturated fat | 1.925g | 3.94g | 5% |
| Fats | 8.72g | 9.74g | 2% |
| Net carbs | 0.48g | 21.47g | N/A |
| Sodium | 14mg | 15mg | 0% |
| Saturated fat | 1.261g | 1.156g | 0% |
| Tryptophan | 0.235mg | 0.289mg | 0% |
| Threonine | 0.785mg | 1.331mg | 0% |
| Isoleucine | 0.849mg | 1.615mg | 0% |
| Leucine | 1.392mg | 2.743mg | 0% |
| Lysine | 0.883mg | 1.933mg | 0% |
| Methionine | 0.211mg | 0.255mg | 0% |
| Phenylalanine | 0.835mg | 1.435mg | 0% |
| Valine | 0.87mg | 1.51mg | 0% |
| Histidine | 0.431mg | 1.03mg | 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:
36.17 g
Fats:
9.74 g
Carbs:
40.37 g
Water:
10.44 g
Other:
3.28 g
| Contains more WaterWater | +568.9% |
| Contains more ProteinProtein | +109.4% |
| Contains more FatsFats | +11.7% |
| Contains more CarbsCarbs | +1352.2% |
| Contains more OtherOther | +134.3% |
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
1.156 g
Monounsaturated fat:
Mono. Fat
3.94 g
Polyunsaturated fat:
Poly. Fat
2.439 g
| Contains more Poly. FatPolyunsaturated fat | +101.8% |
| Contains more Mono. FatMonounsaturated fat | +104.7% |
~equal in
Saturated fat
~1.156g