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  6. Tofu vs. Lupin Bean Raw

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.

Infographic

Tofu vs Lupin Bean Raw 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
3
:
7
Lupin Bean Raw
Lupin Bean Raw
Contains more Calcium +288.1%
Contains more Selenium +112.2%
Contains more Iron +63.9%
Contains more Magnesium +241.4%
Contains more Phosphorus +131.6%
Contains more Potassium +327.4%
Contains more Zinc +202.5%
Contains more Copper +170.4%
Contains more Manganese +101.7%
Equal in Sodium - 15
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
Lupin Bean Raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 53% 164% 142% 189% 90% 2% 130% 341% 311% 45%
Contains more Calcium +288.1%
Contains more Selenium +112.2%
Contains more Iron +63.9%
Contains more Magnesium +241.4%
Contains more Phosphorus +131.6%
Contains more Potassium +327.4%
Contains more Zinc +202.5%
Contains more Copper +170.4%
Contains more Manganese +101.7%
Equal in Sodium - 15

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
1
:
7
Lupin Bean Raw
Lupin Bean Raw
Contains more Vitamin A +∞%
Contains more Vitamin C +2300%
Contains more Vitamin B1 +305.1%
Contains more Vitamin B2 +115.7%
Contains more Vitamin B3 +474.8%
Contains more Vitamin B5 +463.9%
Contains more Vitamin B6 +288%
Contains more Folate +1124.1%
Tofu
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 0% 0% 1% 40% 24% 8% 8% 22% 22% 0% 0%
Lupin Bean Raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 16% 160% 51% 42% 45% 83% 267% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +2300%
Contains more Vitamin B1 +305.1%
Contains more Vitamin B2 +115.7%
Contains more Vitamin B3 +474.8%
Contains more Vitamin B5 +463.9%
Contains more Vitamin B6 +288%
Contains more Folate +1124.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
1
:
4
Lupin Bean Raw
Lupin Bean Raw
Contains more Water +568.9%
Contains more Protein +109.4%
Contains more Fats +11.7%
Contains more Carbs +1352.2%
Contains more Other +134.3%
Tofu
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
Lupin Bean Raw
36% 10% 40% 10% 3%
Protein: 36.17 g
Fats: 9.74 g
Carbs: 40.37 g
Water: 10.44 g
Other: 3.28 g
Contains more Water +568.9%
Contains more Protein +109.4%
Contains more Fats +11.7%
Contains more Carbs +1352.2%
Contains more Other +134.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
1
:
2
Lupin Bean Raw
Lupin Bean Raw
Contains more Polyunsaturated fat +101.8%
Contains more Monounsaturated Fat +104.7%
Equal in Saturated Fat - 1.156
Tofu
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
Lupin Bean Raw
15% 52% 32%
Saturated Fat: 1.156 g
Monounsaturated Fat: 3.94 g
Polyunsaturated fat: 2.439 g
Contains more Polyunsaturated fat +101.8%
Contains more Monounsaturated Fat +104.7%
Equal in Saturated Fat - 1.156

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tofu Lupin Bean Raw
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Tofu Lupin Bean Raw Opinion
Net carbs 0.48g 21.47g Lupin Bean Raw
Protein 17.27g 36.17g Lupin Bean Raw
Fats 8.72g 9.74g Lupin Bean Raw
Carbs 2.78g 40.37g Lupin Bean Raw
Calories 144kcal 371kcal Lupin Bean Raw
Fiber 2.3g 18.9g Lupin Bean Raw
Calcium 683mg 176mg Tofu
Iron 2.66mg 4.36mg Lupin Bean Raw
Magnesium 58mg 198mg Lupin Bean Raw
Phosphorus 190mg 440mg Lupin Bean Raw
Potassium 237mg 1013mg Lupin Bean Raw
Sodium 14mg 15mg Tofu
Zinc 1.57mg 4.75mg Lupin Bean Raw
Copper 0.378mg 1.022mg Lupin Bean Raw
Manganese 1.181mg 2.382mg Lupin Bean Raw
Selenium 17.4µg 8.2µg Tofu
Vitamin A 166IU 0IU Tofu
Vitamin C 0.2mg 4.8mg Lupin Bean Raw
Vitamin B1 0.158mg 0.64mg Lupin Bean Raw
Vitamin B2 0.102mg 0.22mg Lupin Bean Raw
Vitamin B3 0.381mg 2.19mg Lupin Bean Raw
Vitamin B5 0.133mg 0.75mg Lupin Bean Raw
Vitamin B6 0.092mg 0.357mg Lupin Bean Raw
Folate 29µg 355µg Lupin Bean Raw
Tryptophan 0.235mg 0.289mg Lupin Bean Raw
Threonine 0.785mg 1.331mg Lupin Bean Raw
Isoleucine 0.849mg 1.615mg Lupin Bean Raw
Leucine 1.392mg 2.743mg Lupin Bean Raw
Lysine 0.883mg 1.933mg Lupin Bean Raw
Methionine 0.211mg 0.255mg Lupin Bean Raw
Phenylalanine 0.835mg 1.435mg Lupin Bean Raw
Valine 0.87mg 1.51mg Lupin Bean Raw
Histidine 0.431mg 1.03mg Lupin Bean Raw
Saturated Fat 1.261g 1.156g Lupin Bean Raw
Monounsaturated Fat 1.925g 3.94g Lupin Bean Raw
Polyunsaturated fat 4.921g 2.439g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Lupin Bean Raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
11%
Tofu
55%
Lupin Bean Raw
Minerals Daily Need Coverage Score
87%
Tofu
146%
Lupin Bean Raw

Comparison summary

Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 1mg)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $2.3)
Which food is lower in Saturated Fat?
Lupin Bean Raw
Lupin Bean Raw is lower in Saturated Fat (difference - 0.105g)
Which food is lower in glycemic index?
Lupin Bean Raw
Lupin Bean Raw is lower in glycemic index (difference - 15)
Which food is richer in minerals?
Lupin Bean Raw
Lupin Bean Raw is relatively richer in minerals
Which food is richer in vitamins?
Lupin Bean Raw
Lupin Bean Raw is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 Raw - 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.