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  6. Tofu vs. Lentil

Tofu vs. Lentil — In-Depth Nutrition Comparison

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What are the main differences between tofu and lentil?

  • Tofu is richer in calcium, manganese, selenium, and copper, yet lentil is richer in folate, fiber, vitamin B5, iron, and vitamin B6.
  • Tofu's daily need coverage for calcium is 66% higher.
  • Tofu has 24 times more saturated fat than lentil. Tofu has 1.261g of saturated fat, while lentil has 0.053g.
  • Tofu has a lower glycemic index than lentil.

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

Infographic

Tofu vs Lentil 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
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%
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%
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%
Contains more PotassiumPotassium +55.7%
Contains more IronIron +25.2%
Contains less SodiumSodium -85.7%
~equal in Phosphorus ~180mg

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
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%
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%
Contains more Vitamin B2Vitamin B2 +39.7%
Contains more Vitamin CVitamin C +650%
Contains more Vitamin B3Vitamin B3 +178.2%
Contains more Vitamin B5Vitamin B5 +379.7%
Contains more Vitamin B6Vitamin B6 +93.5%
Contains more FolateFolate +524.1%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B1 ~0.169mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
Contains more ProteinProtein +91.5%
Contains more FatsFats +2194.7%
Contains more OtherOther +68.7%
Contains more CarbsCarbs +624.1%
~equal in Water ~69.64g

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
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
Contains more Mono. FatMonounsaturated fat +2907.8%
Contains more Poly. FatPolyunsaturated fat +2712%
Contains less Sat. FatSaturated fat -95.8%

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