• Home
  • Guides
  • Beluga Lentils vs Koyadofu: Which Is Better?

Beluga Lentils vs Koyadofu: Which Is Better?

This article explains the key similarities and differences between beluga lentils and koyadofu, foods from the legumes and legume product group. Read on to learn more about the beluga lentils vs koyadofu comparison.
Michael Whaley, Health Writer

Written by Michael Whaley, Health Writer. Updated on January 22, 2023.

Beluga Lentils and koyadofu belong to the legumes and legume products food group, one of the staple food groups for people on a plant-based diet.

Legumes and most legume products are an affordable source of plant protein, dietary fiber, B vitamins, and minerals such as iron, calcium, potassium, and zinc, minerals that are usually harder to get on a plant-based diet.

This article will thoroughly compare beluga lentils and koyadofu and help you learn more about their similarities and differences.

Beluga Lentils

Beluga lentils (Lens culinaris) are a type of small, black lentils that are named after the caviar they resemble.

They are also known as black lentils or Caviar lentils. They are a staple food in many countries, such as India and the Middle East, and are used in various dishes such as soups, stews, salads, and curries.

Beluga lentils are a good source of plant-based protein and are also rich in fiber, iron, and folate.

They also contain a variety of other important vitamins and minerals, such as potassium, phosphorus, and vitamin B6. They have a firm texture and nutty flavor and are known for holding their shape well when cooked, making them a great ingredient in salads and side dishes.

Additionally, consuming lentils may have health benefits such as reducing the risk of heart disease, diabetes, and certain types of cancer, as well as promoting healthy digestion, maintaining healthy blood sugar levels, and helping in weight management.

Beluga lentils are also easy to cook and can be a great option for vegetarian and vegan meals.

Beluga Lentils is an excellent source of Vitamin B9 (Folate).

It also contains a good amount of Vitamin B1 (Thiamine) and some Vitamin C, Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), and Vitamin B6 (Pyroxidine).


Dried-frozen tofu, also known as koyadofu (Aphanotofu koyadofu), is a traditional Japanese food made from soybeans.

It is made by freezing tofu and then drying it, resulting in a chewy texture and a strong soybean flavor.

This type of tofu is often rehydrated and used in soups, stews, and hot pots, but it can also be eaten as a snack or used as an ingredient in various dishes.

Dried-frozen tofu is a rich source of protein, which is essential for building and repairing muscle tissue, and it also contains various vitamins and minerals, including calcium, iron, and potassium.

It is also low in calories and fat and cholesterol-free.

Additionally, it is a good source of isoflavones, which have been found to have anti-cancer properties and may also help to reduce the risk of heart disease.

Eating it regularly can help in maintaining overall health and well-being.

Koyadofu is an excellent source of Vitamin B1 (Thiamine).

It also contains a good amount of Vitamin A, Vitamin B2 (Riboflavin), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate) and some Vitamin B3 (Niacin), and Vitamin B5 (Pantothenic acid).

Beluga Lentils vs Koyadofu Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing beluga lentils vs koyadofu.

This comparison will start by comparing the caloric value of beluga lentils and koyadofu and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.

Beluga LentilsKoyadofu
Energy343 kcal477 kcal
Carbs60 g10.03 g
Fiber31.4 g7.2 g
Protein25.71 g52.47 g
Fat0 g30.34 g
Saturated Fat0 g4.388 g

Beluga Lentils vs Koyadofu Calories

Most calories in raw legumes come from carbs. Peanuts are an exception here, but they are often considered a nut instead of a legume because of their nutritional profile.

Comparing beluga lentils vs koyadofu for weight loss, beluga lentils is slightly lower in calories, with 343 calories per 100 grams, compared to 477 calories per 100 grams of koyadofu.

However, both beluga lentils and koyadofu can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.

Beluga Lentils vs Koyadofu Protein

Legumes and most legume products, including beluga lentils and koyadofu, are important sources of plant-based protein.

Koyadofu offers around 51% more protein than beluga lentils.

Koyadofu has 52.5 grams of protein per 100 grams, while beluga lentils has 25.7 grams of protein per 100 grams.

Beluga Lentils vs Koyadofu Carbs

Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.

It’s also important for people on a keto diet, so let’s compare the carbs content in beluga lentils and koyadofu.

The total amount of carbohydrates is around 83% higher in beluga lentils than in koyadofu. It have 60 grams per 100 grams, compared to 10 grams in koyadofu.

There’s less sugar in koyadofu than in beluga lentils, 100% precisely.

One handful of koyadofu (28 grams) contains 0 grams of sugar, while the same amount of beluga lentils contains 0.8 grams.

Lastly, let’s take a look at the dietary fiber in beluga lentils and koyadofu.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 8.8 grams of fiber per portion, beluga lentils is a better source of fiber than koyadofu which beluga lentils offers 2 grams per portion.

Beluga Lentils vs Koyadofu Fats

Like most other legumes, with the exception of lupins and peanuts, beluga lentils and koyadofu are low in fat.

Fats in beluga lentils and koyadofu are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in beluga lentils and koyadofu:

  • Beluga Lentils: 0 grams per 100 grams
  • Koyadofu: 30.3 per 100 grams

Speaking of saturated fats, beluga lentils is 100% lower in saturated fats.

Beluga Lentils and koyadofu contain 0 grams and 4.4 grams of saturated fat per 100 grams, respectively.

Beluga Lentils vs Koyadofu Vitamins Content

This section will discuss the vitamin content of beluga lentils and koyadofu.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Beluga Lentils has a higher amount of vitamin A, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B5 (Pantothenic acid), and vitamin B6 (Pyroxidine).

However, koyadofu has a higher amount of vitamin C, vitamin B3 (Niacin), and vitamin B9 (Folate).

Beluga Lentils and koyadofu contain the same amount of vitamin D, vitamin B12 (Cobalamin), vitamin E, and vitamin K.

The following table shows the exact amount of vitamins beluga lentils and koyadofu contain side by side, so you can easily compare them.

Beluga LentilsKoyadofu
Vitamin A0518 IU
Vitamin C5.1 mg0.7 mg
Vitamin D00
Vitamin B1 (Thiamine)0.176 mg0.494 mg
Vitamin B2 (Riboflavin)0.1 mg0.317 mg
Vitamin B3 (Niacin)1.438 mg1.189 mg
Vitamin B5 (Pantothenic acid)0.06 mg0.415 mg
Vitamin B6 (Pyroxidine)0.1 mg0.286 mg
Vitamin B9 (Folate)176 µg92 µg
Vitamin B12 (Cobalamin)00
Vitamin E00
Vitamin K00

Beluga Lentils vs Koyadofu Minerals Content

Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.

Some minerals, like iron, calcium, zinc or, iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the beluga lentils and koyadofu comparison focuses on their mineral content.

Beluga Lentils is a better source of calcium, iron, magnesium, manganese, selenium, sodium, and zinc than koyadofu.

On the other hand, koyadofu is a higher amount of copper, phosphorus, and potassium.

Beluga Lentils and koyadofu contain the same amount of fluoride.

Check out the table below to learn how beluga lentils and koyadofu compare when it comes to mineral content.

Beluga LentilsKoyadofu
Calcium57 mg364 mg
Copper1.599 mg1.179 mg
Iron7.71 mg9.73 mg
Magnesium39 mg59 mg
Manganese1.493 mg3.689 mg
Phosphorus776 mg483 mg
Potassium81 mg20 mg
Selenium0.8 µg54.3 µg
Sodium06 mg
Zinc4.03 mg4.9 mg

The Final Word

Beluga Lentils and koyadofu are highly nutritious and a great addition to a plant-based diet.

Both beluga lentils and koyadofu are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.

Antioxidants found in beans and legumes can help to protect cells from damage and may reduce the risk of certain diseases and the effects of aging.

Additionally, the fiber and other nutrients in these foods can support the health of the digestive system and may even help to prevent certain digestive cancers.

Legumes are versatile food that can be incorporated into any meal of the day, including breakfast, lunch, or dinner. They can be served hot or cold, making them a convenient and tasty addition to a variety of dishes.


Holy Peas has strict sourcing guidelines and draws only from high-quality sources, including peer-reviewed studies, academic research institutions, and medical journals, associations and government institutions. Read more about our process.

How we ensure this article is accurate?
  1. It's written and or reviewed by an expert.
  2. We cite relevant studies and trusted sources.
  3. It's regularly updated.

Read more about our process and team.