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  6. Lentil vs. Tofu

Lentil vs. Tofu — In-Depth Nutrition Comparison

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What are the main differences between lentil and tofu?

  • Lentil is richer in folate, fiber, vitamin B5, iron, and vitamin B6, yet tofu is richer in calcium, manganese, selenium, and copper.
  • Tofu's daily need coverage for calcium is 66% higher.
  • Lentil has 6 times more folate than tofu. Lentil has 181µg of folate, while tofu has 29µg.
  • Lentil contains less saturated fat.
  • Tofu has a lower glycemic index than lentil.

We used Lentils, mature seeds, cooked, boiled, without salt and Tofu, raw, firm, prepared with calcium sulfate types in this comparison.

Infographic

Lentil vs Tofu 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.
Lentil
Lentil
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 5.7% 33% 125% 84% 35% 77% 0.26% 64% 15%
Tofu
Tofu
6
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%
Contains more PotassiumPotassium +55.7%
Contains more IronIron +25.2%
Contains less SodiumSodium -85.7%
Contains more MagnesiumMagnesium +61.1%
Contains more CalciumCalcium +3494.7%
Contains more CopperCopper +50.6%
Contains more ZincZinc +23.6%
Contains more ManganeseManganese +139.1%
Contains more SeleniumSelenium +521.4%
~equal in Phosphorus ~190mg

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.
Lentil
Lentil
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 5% 0% 0% 2.2% 42% 17% 20% 38% 41% 0% 4.3% 136%
Tofu
Tofu
1
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22%
Contains more Vitamin CVitamin C +650%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +178.2%
Contains more Vitamin B5Vitamin B5 +379.7%
Contains more Vitamin B6Vitamin B6 +93.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +524.1%
Contains more Vitamin B2Vitamin B2 +39.7%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~µg
~equal in Vitamin B1 ~0.158mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lentil Tofu DV% diff.
Calcium 19mg 683mg 66%
Folate 181µg 29µg 38%
Polyunsaturated fat 0.175g 4.921g 32%
Manganese 0.494mg 1.181mg 30%
Selenium 2.8µg 17.4µg 27%
Fiber 7.9g 2.3g 22%
Protein 9.02g 17.27g 17%
Copper 0.251mg 0.378mg 14%
Fats 0.38g 8.72g 13%
Vitamin B5 0.638mg 0.133mg 10%
Iron 3.33mg 2.66mg 8%
Vitamin B6 0.178mg 0.092mg 7%
Carbs 20.13g 2.78g 6%
Choline 32.7mg 6%
Magnesium 36mg 58mg 5%
Saturated fat 0.053g 1.261g 5%
Monounsaturated fat 0.064g 1.925g 5%
Potassium 369mg 237mg 4%
Vitamin B3 1.06mg 0.381mg 4%
Zinc 1.27mg 1.57mg 3%
Vitamin B2 0.073mg 0.102mg 2%
Calories 116kcal 144kcal 1%
Vitamin C 1.5mg 0.2mg 1%
Phosphorus 180mg 190mg 1%
Sodium 2mg 14mg 1%
Vitamin E 0.11mg 1%
Vitamin B1 0.169mg 0.158mg 1%
Vitamin K 1.7µg 1%
Protein per 100 calories 7.8g 12g N/A
Calories per 10 g protein 129kcal 83kcal N/A
Weight per 100 calories 86g 69g N/A
Unsaturated / Saturated Fat ratio 4.5 5.4 N/A
Net carbs 12.23g 0.48g N/A
Sugar 1.8g N/A
Tryptophan 0.081mg 0.235mg 0%
Threonine 0.323mg 0.785mg 0%
Isoleucine 0.39mg 0.849mg 0%
Leucine 0.654mg 1.392mg 0%
Lysine 0.63mg 0.883mg 0%
Methionine 0.077mg 0.211mg 0%
Phenylalanine 0.445mg 0.835mg 0%
Valine 0.448mg 0.87mg 0%
Histidine 0.254mg 0.431mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lentil
Lentil
1
9% 20% 70%
Protein: 9.02 g
Fats: 0.38 g
Carbs: 20.13 g
Water: 69.64 g
Other: 0.83 g
Tofu
Tofu
4
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
Contains more CarbsCarbs +624.1%
Contains more ProteinProtein +91.5%
Contains more FatsFats +2194.7%
Contains more OtherOther +68.7%
~equal in Water ~69.83g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lentil
Lentil
1
18% 22% 60%
Saturated fat: Sat. Fat 0.053 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.175 g
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
Contains less Sat. FatSaturated fat -95.8%
Contains more Mono. FatMonounsaturated fat +2907.8%
Contains more Poly. FatPolyunsaturated fat +2712%

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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. Lentil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172421/nutrients
  2. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/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.