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Beluga Lentils vs Soft Tofu: Which One is Better for You?

This article explains the key similarities and differences between beluga lentils and soft tofu, foods from the legumes and legume product group. Read on to learn more about the beluga lentils vs soft tofu comparison.
Catherine Toledo, Journalist

Written by Catherine Toledo, Journalist. Updated on January 21, 2023.

Beluga Lentils and soft tofu 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 soft tofu 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).

Soft Tofu

Soft tofu, also known as silken tofu or Japanese-style tofu, is a type of tofu with a softer, more delicate texture than regular tofu.

In comparison to regular tofu, which has a firmer, more dense texture and a pale, beige color, soft tofu has a high moisture content and a creamy, smooth texture, and a pale white or yellow color.

It also has a milder, slightly sweeter taste than regular tofu.

Soft tofu is often used as a substitute for dairy products in recipes such as smoothies, dips, and sauces, and can also be used in soups and stir-fries.

In terms of nutritional value, both soft and regular tofu are good sources of protein, fiber, and several important nutrients, including iron, potassium, and B vitamins.

It has been shown to have a number of potential health benefits, including lower cholesterol levels and improved blood sugar control.

Soft Tofu is not an excellent source of any particular vitamin.

However, it also contains a good amount of Vitamin B9 (Folate) and some Vitamin B1 (Thiamine).

Beluga Lentils vs Soft Tofu 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 soft tofu.

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

Beluga LentilsSoft Tofu
Energy343 kcal61 kcal
Carbs60 g1.18 g
Sugar2.86 g0.7 g
Fiber31.4 g0.2 g
Protein25.71 g7.17 g
Fat0 g3.69 g
Saturated Fat0 g0.533 g

Beluga Lentils vs Soft Tofu 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 soft tofu vs beluga lentils for weight loss, soft tofu is slightly lower in calories, with 61 calories per 100 grams, compared to 343 calories per 100 grams of beluga lentils.

However, both beluga lentils and soft tofu 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 Soft Tofu Protein

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

Beluga Lentils offers around 72% more protein than soft tofu.

Beluga Lentils has 25.7 grams of protein per 100 grams, while soft tofu has 7.2 grams of protein per 100 grams.

Beluga Lentils vs Soft Tofu 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 soft tofu.

The total amount of carbohydrates is around 98% higher in beluga lentils than in soft tofu. It have 60 grams per 100 grams, compared to 1.2 grams in soft tofu.

There’s less sugar in soft tofu than in beluga lentils, 75% precisely.

One handful of soft tofu (28 grams) contains 0.2 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 soft tofu.

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 soft tofu which beluga lentils offers 0.1 grams per portion.

Beluga Lentils vs Soft Tofu Fats

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

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

Total fat in beluga lentils and soft tofu:

  • Beluga Lentils: 0 grams per 100 grams
  • Soft Tofu: 3.7 per 100 grams

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

Beluga Lentils and soft tofu contain 0 grams and 0.5 grams of saturated fat per 100 grams, respectively.

Beluga Lentils vs Soft Tofu Vitamins Content

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

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 E, and vitamin K.

However, soft tofu has a higher amount of vitamin C, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), and vitamin B9 (Folate).

Beluga Lentils and soft tofu contain the same amount of vitamin D, and vitamin B12 (Cobalamin).

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

Beluga LentilsSoft Tofu
Vitamin A07 IU
Vitamin C5.1 mg0.2 mg
Vitamin D00
Vitamin B1 (Thiamine)0.176 mg0.047 mg
Vitamin B2 (Riboflavin)0.1 mg0.037 mg
Vitamin B3 (Niacin)1.438 mg0.535 mg
Vitamin B5 (Pantothenic acid)0.06 mg0.051 mg
Vitamin B6 (Pyroxidine)0.1 mg0.052 mg
Vitamin B9 (Folate)176 µg44 µg
Vitamin B12 (Cobalamin)00
Vitamin E00.01 mg
Vitamin K02 µg

Beluga Lentils vs Soft Tofu 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 soft tofu comparison focuses on their mineral content.

Beluga Lentils is a better source of calcium, potassium, selenium, and sodium than soft tofu.

On the other hand, soft tofu is a higher amount of copper, iron, magnesium, manganese, phosphorus, and zinc.

Beluga Lentils and soft tofu contain the same amount of fluoride.

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

Beluga LentilsSoft Tofu
Calcium57 mg111 mg
Copper1.599 mg0.157 mg
Iron7.71 mg1.11 mg
Magnesium39 mg27 mg
Manganese1.493 mg0.389 mg
Phosphorus776 mg92 mg
Potassium81 mg120 mg
Selenium0.8 µg8.9 µg
Sodium08 mg
Zinc4.03 mg0.64 mg

The Final Word

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

Both beluga lentils and soft tofu 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.


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