Tofu vs Lentils
Side-by-side nutrition comparison per 100g serving.
Calories
76.0kcal
vs
352.0kcal
TofuLentils
Protein
8.1g
vs
24.6g
TofuLentils
Fat
4.8g
vs
1.1g
TofuLentils
Carbs
1.9g
vs
63.4g
TofuLentils
Fiber
0.3g
vs
10.7g
TofuLentils
Macronutrient Overview
Complete Nutrient Comparison
| Nutrient | Tofu | Lentils | Winner |
|---|---|---|---|
| Macronutrients | |||
| Calories | 76.0 kcal | 352.0 kcal | — |
| Protein | 8.1 g | 24.6 g | Lentils |
| Total Fat | 4.8 g | 1.1 g | Tofu |
| Carbohydrates | 1.9 g | 63.4 g | Lentils |
| Dietary Fiber | 0.3 g | 10.7 g | Lentils |
| Sugars | — | — | — |
| Cholesterol | 0.0 mg | 0.0 mg | Tie |
| Minerals | |||
| Calcium | 350.0 mg | 35.0 mg | Tofu |
| Iron | 5.4 mg | 6.5 mg | Lentils |
| Magnesium | 30.0 mg | 47.0 mg | Lentils |
| Potassium | 121.0 mg | 677.0 mg | Lentils |
| Sodium | 7.0 mg | 6.0 mg | Lentils |
| Zinc | 0.8 mg | 3.3 mg | Lentils |
| Vitamins | |||
| Vitamin A | — | 39.0 µg | — |
| Vitamin C | 0.1 mg | 4.5 mg | Lentils |
| Vitamin D | 0.0 µg | 0.0 µg | Tie |
| Vitamin E | 0.0 mg | 0.5 mg | Lentils |
| Vitamin K | 2.4 µg | 5.0 µg | Lentils |
| Vitamin B12 | 0.0 µg | 0.0 µg | Tie |
| Folate | 15.0 µg | 479.0 µg | Lentils |
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Frequently Asked Questions
Which is healthier, Tofu or Lentils?
Both Tofu and Lentils have distinct nutritional profiles. Tofu has 76.0 kcal and 8.1g protein per 100g, while Lentils has 352.0 kcal and 24.6g protein. The better choice depends on your dietary goals and overall eating pattern.
Which has more protein, Tofu or Lentils?
Tofu provides 8.1g of protein per 100g, while Lentils provides 24.6g. Lentils is the higher-protein option.
Which has fewer calories, Tofu or Lentils?
Tofu contains 76.0 kcal per 100g, compared to 352.0 kcal for Lentils. Tofu is the lower-calorie option.
Can I substitute Tofu for Lentils?
While Tofu and Lentils can sometimes be interchanged in recipes, they have different nutrient profiles. Check the full comparison table above to see how they differ across all tracked nutrients before making a substitution.