Tofu vs. Lablab — In-Depth Nutrition Comparison

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The main differences between tofu and lablab

Tofu is richer in calcium, manganese, selenium, protein, fats, phosphorus, and folate, yet lablab is richer in iron, zinc, and vitamin B1.
Daily need coverage for calcium for tofu is 64% higher.
Tofu contains 15 times more fats than lablab. Tofu contains 8.72g of fats, while lablab contains 0.58g.
Tofu has a lower glycemic index than lablab.

Food types used in this article are Tofu, raw, firm, prepared with calcium sulfate and Hyacinth beans, mature seeds, cooked, boiled, without salt.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Tofu

Lablab

Contains more CalciumCalcium	+1607.5%
Contains more PhosphorusPhosphorus	+58.3%
Contains more ManganeseManganese	+145%
Contains more SeleniumSelenium	+521.4%

Contains more MagnesiumMagnesium	+41.4%
Contains more PotassiumPotassium	+42.2%
Contains more IronIron	+72.2%
Contains more ZincZinc	+81.5%
Contains less SodiumSodium	-50%

~equal in Copper ~0.341mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Tofu

Lablab

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B2Vitamin B2	+175.7%
Contains more Vitamin B6Vitamin B6	+148.6%
Contains more FolateFolate	+625%

Contains more Vitamin B1Vitamin B1	+70.9%
Contains more Vitamin B5Vitamin B5	+137.6%

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin E ~mg

~equal in Vitamin B3 ~0.411mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Calcium	683mg	40mg	64%
Polyunsaturated fat	4.921g	0.245g	31%
Manganese	1.181mg	0.482mg	30%
Selenium	17.4µg	2.8µg	27%
Iron	2.66mg	4.58mg	24%
Protein	17.27g	8.14g	18%
Fats	8.72g	0.58g	13%
Zinc	1.57mg	2.85mg	12%
Phosphorus	190mg	120mg	10%
Fiber	2.3g		9%
Vitamin B1	0.158mg	0.27mg	9%
Carbs	2.78g	20.69g	6%
Magnesium	58mg	82mg	6%
Folate	29µg	4µg	6%
Vitamin B2	0.102mg	0.037mg	5%
Saturated fat	1.261g	0.099g	5%
Monounsaturated fat	1.925g	0.026g	5%
Copper	0.378mg	0.341mg	4%
Vitamin B5	0.133mg	0.316mg	4%
Vitamin B6	0.092mg	0.037mg	4%
Potassium	237mg	337mg	3%
Calories	144kcal	117kcal	1%
Protein per 100 calories	12g	7g	N/A
Calories per 10 g protein	83kcal	144kcal	N/A
Weight per 100 calories	69g	85g	N/A
Unsaturated / Saturated Fat ratio	5.4	2.7	N/A
Vitamin C	0.2mg	0mg	0%
Net carbs	0.48g	20.69g	N/A
Sodium	14mg	7mg	0%
Vitamin B3	0.381mg	0.411mg	0%
Tryptophan	0.235mg	0.068mg	0%
Threonine	0.785mg	0.315mg	0%
Isoleucine	0.849mg	0.39mg	0%
Leucine	1.392mg	0.691mg	0%
Lysine	0.883mg	0.556mg	0%
Methionine	0.211mg	0.065mg	0%
Phenylalanine	0.835mg	0.41mg	0%
Valine	0.87mg	0.422mg	0%
Histidine	0.431mg	0.233mg	0%