Side-by-Side Comparison

Lentils (Cooked / Boiled) vs Tofu (Firm)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Clean cooked lentils in a restrained ceramic bowl showcasing hearty texture

legumes

Lentils (Cooked / Boiled)

116Calories

9.0Protein

7.9Fiber

1.5Vit C

View Details

Clean geometric cubes of firm white tofu on neutral ceramic plate

legumes

Tofu (Firm)

83Calories

10.0Protein

0.9Fiber

0.1Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-28%

Tofu (Firm)

Tofu (Firm) has fewer calories (energy) (83 kcal vs 116 kcal, 33 kcal less).

Higher Protein

+11%

Tofu (Firm)

Tofu (Firm) provides 10.0 g vs 9.0 g in Lentils (Cooked / Boiled) (+0.96 g, +11%).

Higher Dietary Fiber

+778%

Lentils (Cooked / Boiled)

Lentils (Cooked / Boiled) provides 7.9 g vs 0.90 g in Tofu (Firm) (+7.0 g, +778%).

Higher Vitamin C

+1400%

Lentils (Cooked / Boiled)

Lentils (Cooked / Boiled) provides 1.5 mg vs 0.10 mg in Tofu (Firm) (+1.4 mg, +1400%).

Comparing per 100 g standard edible portion.

Nutrient

Lentils (Cooked / Boiled)100 g edible portion

Tofu (Firm)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Lentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

116 kcal6% DV

Tofu (Firm)

83 kcal4% DV

Lentils (Cooked / Boiled) provides 116 kcal vs 83 kcal in Tofu (Firm) (+33 kcal, +40%).

ProteinTofu (Firm) higher

Lentils (Cooked / Boiled)

9.0 g18% DV

Tofu (Firm)

10.0 g20% DV

Tofu (Firm) provides 10.0 g vs 9.0 g in Lentils (Cooked / Boiled) (+0.96 g, +11%).

CarbohydratesLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

20.1 g7% DV

Tofu (Firm)

1.9 g1% DV

Lentils (Cooked / Boiled) provides 20.1 g vs 1.9 g in Tofu (Firm) (+18.3 g, +971%).

Dietary FiberLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

7.9 g28% DV

Tofu (Firm)

0.90 g3% DV

Lentils (Cooked / Boiled) provides 7.9 g vs 0.90 g in Tofu (Firm) (+7.0 g, +778%).

Total FatTofu (Firm) higher

Lentils (Cooked / Boiled)

0.38 g

Tofu (Firm)

5.3 g7% DV

Tofu (Firm) provides 5.3 g vs 0.38 g in Lentils (Cooked / Boiled) (+4.9 g, +1284%).

Total SugarsLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

1.8 g4% DV

Tofu (Firm)

0.62 g1% DV

Lentils (Cooked / Boiled) provides 1.8 g vs 0.62 g in Tofu (Firm) (+1.2 g, +190%).

Vitamins12 nutrients

Vitamin CLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

1.5 mg2% DV

Tofu (Firm)

0.10 mg

Lentils (Cooked / Boiled) provides 1.5 mg vs 0.10 mg in Tofu (Firm) (+1.4 mg, +1400%).

Vitamin A (RAE)Similar

Lentils (Cooked / Boiled)

0 µg

Tofu (Firm)

0 µg

Both Lentils (Cooked / Boiled) and Tofu (Firm) provide similar amounts of vitamin a (rae) (0 µg).

Vitamin DSimilar

Lentils (Cooked / Boiled)

0 µg

Tofu (Firm)

0 µg

Both Lentils (Cooked / Boiled) and Tofu (Firm) provide similar amounts of vitamin d (0 µg).

Vitamin ELentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

0.11 mg1% DV

Tofu (Firm)

0.01 mg

Lentils (Cooked / Boiled) provides slightly more vitamin e (0.11 mg vs 0.01 mg).

Vitamin KTofu (Firm) higher

Lentils (Cooked / Boiled)

1.7 µg1% DV

Tofu (Firm)

2.4 µg2% DV

Tofu (Firm) provides 2.4 µg vs 1.7 µg in Lentils (Cooked / Boiled) (+0.7 µg, +41%).

Folate (DFE)Lentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

181 µg45% DV

Tofu (Firm)

19 µg5% DV

Lentils (Cooked / Boiled) provides 181 µg vs 19 µg in Tofu (Firm) (+162 µg, +853%).

Thiamin (Vitamin B1)Lentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

0.17 mg14% DV

Tofu (Firm)

0.08 mg7% DV

Lentils (Cooked / Boiled) provides slightly more thiamin (vitamin b1) (0.17 mg vs 0.08 mg).

Riboflavin (Vitamin B2)Similar

Lentils (Cooked / Boiled)

0.07 mg6% DV

Tofu (Firm)

0.05 mg4% DV

Both Lentils (Cooked / Boiled) and Tofu (Firm) provide similar amounts of riboflavin (vitamin b2) (0.07 mg).

Niacin (Vitamin B3)Lentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

1.1 mg7% DV

Tofu (Firm)

0.20 mg1% DV

Lentils (Cooked / Boiled) provides 1.1 mg vs 0.20 mg in Tofu (Firm) (+0.87 mg, +444%).

Pantothenic Acid (B5)Lentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

0.64 mg13% DV

Tofu (Firm)

0.07 mg1% DV

Lentils (Cooked / Boiled) provides 0.64 mg vs 0.07 mg in Tofu (Firm) (+0.57 mg, +838%).

Vitamin B6Lentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

0.18 mg10% DV

Tofu (Firm)

0.05 mg3% DV

Lentils (Cooked / Boiled) provides slightly more vitamin b6 (0.18 mg vs 0.05 mg).

Vitamin B12Similar

Lentils (Cooked / Boiled)

0 µg

Tofu (Firm)

0 µg

Both Lentils (Cooked / Boiled) and Tofu (Firm) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumTofu (Firm) higher

Lentils (Cooked / Boiled)

2.0 mg

Tofu (Firm)

9.0 mg

Tofu (Firm) provides 9.0 mg vs 2.0 mg in Lentils (Cooked / Boiled) (+7.0 mg, +350%).

PotassiumLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

369 mg8% DV

Tofu (Firm)

148 mg3% DV

Lentils (Cooked / Boiled) provides 369 mg vs 148 mg in Tofu (Firm) (+221 mg, +149%).

CalciumTofu (Firm) higher

Lentils (Cooked / Boiled)

19.0 mg1% DV

Tofu (Firm)

282 mg22% DV

Tofu (Firm) provides 282 mg vs 19.0 mg in Lentils (Cooked / Boiled) (+263 mg, +1384%).

IronLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

3.3 mg19% DV

Tofu (Firm)

2.0 mg11% DV

Lentils (Cooked / Boiled) provides 3.3 mg vs 2.0 mg in Tofu (Firm) (+1.3 mg, +63%).

MagnesiumSimilar

Lentils (Cooked / Boiled)

36.0 mg9% DV

Tofu (Firm)

37.0 mg9% DV

Both Lentils (Cooked / Boiled) and Tofu (Firm) provide similar amounts of magnesium (36.0 mg).

PhosphorusLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

180 mg14% DV

Tofu (Firm)

121 mg10% DV

Lentils (Cooked / Boiled) provides 180 mg vs 121 mg in Tofu (Firm) (+59.0 mg, +49%).

ZincLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

1.3 mg12% DV

Tofu (Firm)

0.89 mg8% DV

Lentils (Cooked / Boiled) provides 1.3 mg vs 0.89 mg in Tofu (Firm) (+0.38 mg, +43%).

Lipids1 nutrients

Saturated FatTofu (Firm) higher

Lentils (Cooked / Boiled)

0.05 g

Tofu (Firm)

0.79 g4% DV

Tofu (Firm) provides 0.79 g vs 0.05 g in Lentils (Cooked / Boiled) (+0.74 g, +1391%).

Nutrient

Lentils (Cooked / Boiled)198 g (1 cup cooked (198 g))

Tofu (Firm)126 g (1/2 block (126 g))

Macronutrients6 nutrients

Calories (Energy)Lentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

230 kcal11% DV

Tofu (Firm)

105 kcal5% DV

Lentils (Cooked / Boiled) provides 230 kcal vs 105 kcal in Tofu (Firm) (+125 kcal, +120%).

ProteinLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

17.9 g36% DV

Tofu (Firm)

12.6 g25% DV

Lentils (Cooked / Boiled) provides 17.9 g vs 12.6 g in Tofu (Firm) (+5.3 g, +42%).

CarbohydratesLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

39.9 g14% DV

Tofu (Firm)

2.4 g1% DV

Lentils (Cooked / Boiled) provides 39.9 g vs 2.4 g in Tofu (Firm) (+37.5 g, +1583%).

Dietary FiberLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

15.6 g56% DV

Tofu (Firm)

1.1 g4% DV

Lentils (Cooked / Boiled) provides 15.6 g vs 1.1 g in Tofu (Firm) (+14.5 g, +1279%).

Total FatTofu (Firm) higher

Lentils (Cooked / Boiled)

0.75 g1% DV

Tofu (Firm)

6.6 g8% DV

Tofu (Firm) provides 6.6 g vs 0.75 g in Lentils (Cooked / Boiled) (+5.9 g, +781%).

Total SugarsLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

3.6 g7% DV

Tofu (Firm)

0.78 g2% DV

Lentils (Cooked / Boiled) provides 3.6 g vs 0.78 g in Tofu (Firm) (+2.8 g, +356%).

Vitamins12 nutrients

Vitamin CLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

3.0 mg3% DV

Tofu (Firm)

0.13 mg

Lentils (Cooked / Boiled) provides 3.0 mg vs 0.13 mg in Tofu (Firm) (+2.8 mg, +2257%).

Vitamin A (RAE)Similar

Lentils (Cooked / Boiled)

0 µg

Tofu (Firm)

0 µg

Both Lentils (Cooked / Boiled) and Tofu (Firm) provide similar amounts of vitamin a (rae) (0 µg).

Vitamin DSimilar

Lentils (Cooked / Boiled)

0 µg

Tofu (Firm)

0 µg

Both Lentils (Cooked / Boiled) and Tofu (Firm) provide similar amounts of vitamin d (0 µg).

Vitamin ELentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

0.22 mg1% DV

Tofu (Firm)

0.01 mg

Lentils (Cooked / Boiled) provides 0.22 mg vs 0.01 mg in Tofu (Firm) (+0.21 mg, +1629%).

Vitamin KLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

3.4 µg3% DV

Tofu (Firm)

3.0 µg3% DV

Lentils (Cooked / Boiled) provides 3.4 µg vs 3.0 µg in Tofu (Firm) (+0.3 µg, +11%).

Folate (DFE)Lentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

358 µg90% DV

Tofu (Firm)

24 µg6% DV

Lentils (Cooked / Boiled) provides 358 µg vs 24 µg in Tofu (Firm) (+334 µg, +1397%).

Thiamin (Vitamin B1)Lentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

0.33 mg28% DV

Tofu (Firm)

0.10 mg9% DV

Lentils (Cooked / Boiled) provides 0.33 mg vs 0.10 mg in Tofu (Firm) (+0.23 mg, +228%).

Riboflavin (Vitamin B2)Lentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

0.14 mg11% DV

Tofu (Firm)

0.07 mg5% DV

Lentils (Cooked / Boiled) provides slightly more riboflavin (vitamin b2) (0.14 mg vs 0.07 mg).

Niacin (Vitamin B3)Lentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

2.1 mg13% DV

Tofu (Firm)

0.25 mg2% DV

Lentils (Cooked / Boiled) provides 2.1 mg vs 0.25 mg in Tofu (Firm) (+1.9 mg, +754%).

Pantothenic Acid (B5)Lentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

1.3 mg25% DV

Tofu (Firm)

0.09 mg2% DV

Lentils (Cooked / Boiled) provides 1.3 mg vs 0.09 mg in Tofu (Firm) (+1.2 mg, +1374%).

Vitamin B6Lentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

0.35 mg21% DV

Tofu (Firm)

0.06 mg3% DV

Lentils (Cooked / Boiled) provides 0.35 mg vs 0.06 mg in Tofu (Firm) (+0.29 mg, +495%).

Vitamin B12Similar

Lentils (Cooked / Boiled)

0 µg

Tofu (Firm)

0 µg

Both Lentils (Cooked / Boiled) and Tofu (Firm) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumTofu (Firm) higher

Lentils (Cooked / Boiled)

4.0 mg

Tofu (Firm)

11.3 mg

Tofu (Firm) provides 11.3 mg vs 4.0 mg in Lentils (Cooked / Boiled) (+7.4 mg, +186%).

PotassiumLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

731 mg16% DV

Tofu (Firm)

186 mg4% DV

Lentils (Cooked / Boiled) provides 731 mg vs 186 mg in Tofu (Firm) (+544 mg, +292%).

CalciumTofu (Firm) higher

Lentils (Cooked / Boiled)

37.6 mg3% DV

Tofu (Firm)

355 mg27% DV

Tofu (Firm) provides 355 mg vs 37.6 mg in Lentils (Cooked / Boiled) (+318 mg, +844%).

IronLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

6.6 mg37% DV

Tofu (Firm)

2.6 mg14% DV

Lentils (Cooked / Boiled) provides 6.6 mg vs 2.6 mg in Tofu (Firm) (+4.0 mg, +157%).

MagnesiumLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

71.3 mg17% DV

Tofu (Firm)

46.6 mg11% DV

Lentils (Cooked / Boiled) provides 71.3 mg vs 46.6 mg in Tofu (Firm) (+24.7 mg, +53%).

PhosphorusLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

356 mg29% DV

Tofu (Firm)

152 mg12% DV

Lentils (Cooked / Boiled) provides 356 mg vs 152 mg in Tofu (Firm) (+204 mg, +134%).

ZincLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

2.5 mg23% DV

Tofu (Firm)

1.1 mg10% DV

Lentils (Cooked / Boiled) provides 2.5 mg vs 1.1 mg in Tofu (Firm) (+1.4 mg, +124%).

Lipids1 nutrients

Saturated FatTofu (Firm) higher

Lentils (Cooked / Boiled)

0.10 g1% DV

Tofu (Firm)

1.00 g5% DV

Tofu (Firm) provides 1.00 g vs 0.10 g in Lentils (Cooked / Boiled) (+0.89 g, +849%).

Nutrient

Lentils (Cooked / Boiled)Amount per 100 kcal (86 g)

Tofu (Firm)Amount per 100 kcal (120 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Lentils (Cooked / Boiled)

100 kcal5% DV

Tofu (Firm)

100 kcal5% DV

Both Lentils (Cooked / Boiled) and Tofu (Firm) provide similar amounts of calories (energy) (100 kcal).

ProteinTofu (Firm) higher

Lentils (Cooked / Boiled)

7.8 g16% DV

Tofu (Firm)

12.0 g24% DV

Tofu (Firm) provides 12.0 g vs 7.8 g in Lentils (Cooked / Boiled) (+4.2 g, +54%).

CarbohydratesLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

17.3 g6% DV

Tofu (Firm)

2.3 g1% DV

Lentils (Cooked / Boiled) provides 17.3 g vs 2.3 g in Tofu (Firm) (+15.1 g, +667%).

Dietary FiberLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

6.8 g24% DV

Tofu (Firm)

1.1 g4% DV

Lentils (Cooked / Boiled) provides 6.8 g vs 1.1 g in Tofu (Firm) (+5.7 g, +529%).

Total FatTofu (Firm) higher

Lentils (Cooked / Boiled)

0.33 g

Tofu (Firm)

6.3 g8% DV

Tofu (Firm) provides 6.3 g vs 0.33 g in Lentils (Cooked / Boiled) (+6.0 g, +1831%).

Total SugarsLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

1.5 g3% DV

Tofu (Firm)

0.74 g1% DV

Lentils (Cooked / Boiled) provides 1.5 g vs 0.74 g in Tofu (Firm) (+0.80 g, +108%).

Vitamins12 nutrients

Vitamin CLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

1.3 mg1% DV

Tofu (Firm)

0.12 mg

Lentils (Cooked / Boiled) provides 1.3 mg vs 0.12 mg in Tofu (Firm) (+1.2 mg, +975%).

Vitamin A (RAE)Similar

Lentils (Cooked / Boiled)

0 µg

Tofu (Firm)

0 µg

Both Lentils (Cooked / Boiled) and Tofu (Firm) provide similar amounts of vitamin a (rae) (0 µg).

Vitamin DSimilar

Lentils (Cooked / Boiled)

0 µg

Tofu (Firm)

0 µg

Both Lentils (Cooked / Boiled) and Tofu (Firm) provide similar amounts of vitamin d (0 µg).

Vitamin ELentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

0.09 mg1% DV

Tofu (Firm)

0.01 mg

Lentils (Cooked / Boiled) provides slightly more vitamin e (0.09 mg vs 0.01 mg).

Vitamin KTofu (Firm) higher

Lentils (Cooked / Boiled)

1.5 µg1% DV

Tofu (Firm)

2.9 µg2% DV

Tofu (Firm) provides 2.9 µg vs 1.5 µg in Lentils (Cooked / Boiled) (+1.4 µg, +97%).

Folate (DFE)Lentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

156 µg39% DV

Tofu (Firm)

23 µg6% DV

Lentils (Cooked / Boiled) provides 156 µg vs 23 µg in Tofu (Firm) (+133 µg, +583%).

Thiamin (Vitamin B1)Similar

Lentils (Cooked / Boiled)

0.15 mg12% DV

Tofu (Firm)

0.10 mg8% DV

Both Lentils (Cooked / Boiled) and Tofu (Firm) provide similar amounts of thiamin (vitamin b1) (0.15 mg).

Riboflavin (Vitamin B2)Similar

Lentils (Cooked / Boiled)

0.06 mg5% DV

Tofu (Firm)

0.06 mg5% DV

Both Lentils (Cooked / Boiled) and Tofu (Firm) provide similar amounts of riboflavin (vitamin b2) (0.06 mg).

Niacin (Vitamin B3)Lentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

0.91 mg6% DV

Tofu (Firm)

0.23 mg1% DV

Lentils (Cooked / Boiled) provides 0.91 mg vs 0.23 mg in Tofu (Firm) (+0.68 mg, +290%).

Pantothenic Acid (B5)Lentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

0.55 mg11% DV

Tofu (Firm)

0.08 mg2% DV

Lentils (Cooked / Boiled) provides 0.55 mg vs 0.08 mg in Tofu (Firm) (+0.47 mg, +572%).

Vitamin B6Lentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

0.15 mg9% DV

Tofu (Firm)

0.06 mg3% DV

Lentils (Cooked / Boiled) provides slightly more vitamin b6 (0.15 mg vs 0.06 mg).

Vitamin B12Similar

Lentils (Cooked / Boiled)

0 µg

Tofu (Firm)

0 µg

Both Lentils (Cooked / Boiled) and Tofu (Firm) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumTofu (Firm) higher

Lentils (Cooked / Boiled)

1.7 mg

Tofu (Firm)

10.8 mg

Tofu (Firm) provides 10.8 mg vs 1.7 mg in Lentils (Cooked / Boiled) (+9.1 mg, +528%).

PotassiumLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

317 mg7% DV

Tofu (Firm)

178 mg4% DV

Lentils (Cooked / Boiled) provides 317 mg vs 178 mg in Tofu (Firm) (+140 mg, +79%).

CalciumTofu (Firm) higher

Lentils (Cooked / Boiled)

16.3 mg1% DV

Tofu (Firm)

338 mg26% DV

Tofu (Firm) provides 338 mg vs 16.3 mg in Lentils (Cooked / Boiled) (+322 mg, +1971%).

IronLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

2.9 mg16% DV

Tofu (Firm)

2.4 mg14% DV

Lentils (Cooked / Boiled) provides 2.9 mg vs 2.4 mg in Tofu (Firm) (+0.42 mg, +17%).

MagnesiumTofu (Firm) higher

Lentils (Cooked / Boiled)

31.0 mg7% DV

Tofu (Firm)

44.4 mg11% DV

Tofu (Firm) provides 44.4 mg vs 31.0 mg in Lentils (Cooked / Boiled) (+13.4 mg, +43%).

PhosphorusLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

155 mg12% DV

Tofu (Firm)

145 mg12% DV

Lentils (Cooked / Boiled) provides 155 mg vs 145 mg in Tofu (Firm) (+9.6 mg, +7%).

ZincSimilar

Lentils (Cooked / Boiled)

1.1 mg10% DV

Tofu (Firm)

1.1 mg10% DV

Both Lentils (Cooked / Boiled) and Tofu (Firm) provide similar amounts of zinc (1.1 mg).

Lipids1 nutrients

Saturated FatTofu (Firm) higher

Lentils (Cooked / Boiled)

0.05 g

Tofu (Firm)

0.95 g5% DV

Tofu (Firm) provides 0.95 g vs 0.05 g in Lentils (Cooked / Boiled) (+0.90 g, +1980%).

Nutrient

Lentils (Cooked / Boiled)Normalized to 300 kcal (259 g)

Tofu (Firm)Normalized to 300 kcal (361 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Lentils (Cooked / Boiled)

300 kcal15% DV

Tofu (Firm)

300 kcal15% DV

Both Lentils (Cooked / Boiled) and Tofu (Firm) provide similar amounts of calories (energy) (300 kcal).

ProteinTofu (Firm) higher

Lentils (Cooked / Boiled)

23.4 g47% DV

Tofu (Firm)

36.0 g72% DV

Tofu (Firm) provides 36.0 g vs 23.4 g in Lentils (Cooked / Boiled) (+12.7 g, +54%).

CarbohydratesLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

52.1 g19% DV

Tofu (Firm)

6.8 g2% DV

Lentils (Cooked / Boiled) provides 52.1 g vs 6.8 g in Tofu (Firm) (+45.3 g, +668%).

Dietary FiberLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

20.5 g73% DV

Tofu (Firm)

3.2 g12% DV

Lentils (Cooked / Boiled) provides 20.5 g vs 3.2 g in Tofu (Firm) (+17.2 g, +530%).

Total FatTofu (Firm) higher

Lentils (Cooked / Boiled)

0.98 g1% DV

Tofu (Firm)

19.0 g24% DV

Tofu (Firm) provides 19.0 g vs 0.98 g in Lentils (Cooked / Boiled) (+18.0 g, +1829%).

Total SugarsLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

4.7 g9% DV

Tofu (Firm)

2.2 g4% DV

Lentils (Cooked / Boiled) provides 4.7 g vs 2.2 g in Tofu (Firm) (+2.4 g, +108%).

Vitamins12 nutrients

Vitamin CLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

3.9 mg4% DV

Tofu (Firm)

0.36 mg

Lentils (Cooked / Boiled) provides 3.9 mg vs 0.36 mg in Tofu (Firm) (+3.5 mg, +976%).

Vitamin A (RAE)Similar

Lentils (Cooked / Boiled)

0 µg

Tofu (Firm)

0 µg

Both Lentils (Cooked / Boiled) and Tofu (Firm) provide similar amounts of vitamin a (rae) (0 µg).

Vitamin DSimilar

Lentils (Cooked / Boiled)

0 µg

Tofu (Firm)

0 µg

Both Lentils (Cooked / Boiled) and Tofu (Firm) provide similar amounts of vitamin d (0 µg).

Vitamin ELentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

0.28 mg2% DV

Tofu (Firm)

0.04 mg

Lentils (Cooked / Boiled) provides 0.28 mg vs 0.04 mg in Tofu (Firm) (+0.25 mg, +689%).

Vitamin KTofu (Firm) higher

Lentils (Cooked / Boiled)

4.4 µg4% DV

Tofu (Firm)

8.7 µg7% DV

Tofu (Firm) provides 8.7 µg vs 4.4 µg in Lentils (Cooked / Boiled) (+4.3 µg, +97%).

Folate (DFE)Lentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

469 µg117% DV

Tofu (Firm)

69 µg17% DV

Lentils (Cooked / Boiled) provides 469 µg vs 69 µg in Tofu (Firm) (+400 µg, +583%).

Thiamin (Vitamin B1)Lentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

0.44 mg36% DV

Tofu (Firm)

0.29 mg24% DV

Lentils (Cooked / Boiled) provides 0.44 mg vs 0.29 mg in Tofu (Firm) (+0.15 mg, +50%).

Riboflavin (Vitamin B2)Similar

Lentils (Cooked / Boiled)

0.19 mg15% DV

Tofu (Firm)

0.19 mg14% DV

Both Lentils (Cooked / Boiled) and Tofu (Firm) provide similar amounts of riboflavin (vitamin b2) (0.19 mg).

Niacin (Vitamin B3)Lentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

2.7 mg17% DV

Tofu (Firm)

0.70 mg4% DV

Lentils (Cooked / Boiled) provides 2.7 mg vs 0.70 mg in Tofu (Firm) (+2.0 mg, +290%).

Pantothenic Acid (B5)Lentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

1.7 mg33% DV

Tofu (Firm)

0.25 mg5% DV

Lentils (Cooked / Boiled) provides 1.7 mg vs 0.25 mg in Tofu (Firm) (+1.4 mg, +573%).

Vitamin B6Lentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

0.46 mg27% DV

Tofu (Firm)

0.17 mg10% DV

Lentils (Cooked / Boiled) provides 0.46 mg vs 0.17 mg in Tofu (Firm) (+0.29 mg, +172%).

Vitamin B12Similar

Lentils (Cooked / Boiled)

0 µg

Tofu (Firm)

0 µg

Both Lentils (Cooked / Boiled) and Tofu (Firm) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumTofu (Firm) higher

Lentils (Cooked / Boiled)

5.2 mg

Tofu (Firm)

32.5 mg1% DV

Tofu (Firm) provides 32.5 mg vs 5.2 mg in Lentils (Cooked / Boiled) (+27.3 mg, +527%).

PotassiumLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

956 mg20% DV

Tofu (Firm)

534 mg11% DV

Lentils (Cooked / Boiled) provides 956 mg vs 534 mg in Tofu (Firm) (+421 mg, +79%).

CalciumTofu (Firm) higher

Lentils (Cooked / Boiled)

49.2 mg4% DV

Tofu (Firm)

1,018 mg78% DV

Tofu (Firm) provides 1,018 mg vs 49.2 mg in Lentils (Cooked / Boiled) (+969 mg, +1969%).

IronLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

8.6 mg48% DV

Tofu (Firm)

7.4 mg41% DV

Lentils (Cooked / Boiled) provides 8.6 mg vs 7.4 mg in Tofu (Firm) (+1.3 mg, +17%).

MagnesiumTofu (Firm) higher

Lentils (Cooked / Boiled)

93.2 mg22% DV

Tofu (Firm)

134 mg32% DV

Tofu (Firm) provides 134 mg vs 93.2 mg in Lentils (Cooked / Boiled) (+40.3 mg, +43%).

PhosphorusLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

466 mg37% DV

Tofu (Firm)

437 mg35% DV

Lentils (Cooked / Boiled) provides 466 mg vs 437 mg in Tofu (Firm) (+29.4 mg, +7%).

ZincSimilar

Lentils (Cooked / Boiled)

3.3 mg30% DV

Tofu (Firm)

3.2 mg29% DV

Both Lentils (Cooked / Boiled) and Tofu (Firm) provide similar amounts of zinc (3.3 mg).

Lipids1 nutrients

Saturated FatTofu (Firm) higher

Lentils (Cooked / Boiled)

0.14 g1% DV

Tofu (Firm)

2.9 g14% DV

Tofu (Firm) provides 2.9 g vs 0.14 g in Lentils (Cooked / Boiled) (+2.7 g, +1978%).

Lentils (Cooked / Boiled) vs Tofu (Firm)

Lentils (Cooked / Boiled)

Tofu (Firm)

Nutritional Takeaways

Comparison Summary