• Home
  • Guides
  • Firm Tofu vs Lentils: How Are They Different?

Firm Tofu vs Lentils: How Are They Different?

This article explains the key similarities and differences between firm tofu and lentils, foods from the legumes and legume product group. Read on to learn more about the firm tofu vs lentils comparison.
Dennis Gillett, Health & Fitness Writer

Written by Dennis Gillett, Health & Fitness Writer. Updated on January 9, 2023.

Firm Tofu and lentils 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 firm tofu and lentils and help you learn more about their similarities and differences.

Firm Tofu

Firm tofu, also known as regular tofu or Chinese-style tofu, is a type of tofu with a firmer, more dense texture than soft or regular tofu.

It is made by coagulating soy milk and pressing the curds into blocks, with the addition of weight or pressure to remove excess moisture.

Firm tofu has a pale, beige color and a slightly nutty flavor, and is a popular ingredient in many vegan and vegetarian dishes.

It can be used in a variety of dishes, including stir-fries, soups, and sandwiches, and can also be grilled, fried, or baked.

In addition to being a tasty and versatile food, firm tofu is a good source 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.

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

However, it contains a good amount of Vitamin B1 (Thiamine) and some Vitamin A, Vitamin B2 (Riboflavin), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).


Lentils (Lens culinaris) are a type of legume that are native to the Middle East and have been consumed for thousands of years.

They are small, round, and come in various colors, including green, brown, red, and yellow. Lentils are a popular ingredient in many cuisines worldwide and are highly valued for their nutritional content.

One of the main health benefits of lentils is their high protein content. In fact, lentils are one of the highest plant-based protein sources, making them a popular choice for vegetarians and vegans.

Lentils are also high in fiber, which can help to improve digestion and lower cholesterol levels.

They are rich in nutrients such as iron, potassium, and B vitamins. They also contain many plant compounds that have been shown to have antioxidant and anti-inflammatory effects.

Regarding versatility, lentils can be easily incorporated into various dishes, such as soups, stews, and salads.

They are also budget-friendly ingredients that can be used in place of meat to add protein and nutrients to meals.

Lentils are an excellent source of Vitamin B1 (Thiamine), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).

They also contain a good amount of Vitamin B2 (Riboflavin), and Vitamin B3 (Niacin) and some Vitamin C, and Vitamin K.

Firm Tofu vs Lentils Nutrition

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

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

Firm TofuLentils
Energy144 kcal352 kcal
Carbs2.78 g63.4 g
Sugar0.7 g2.03 g
Fiber2.3 g10.7 g
Protein17.3 g24.6 g
Fat8.72 g1.06 g
Saturated Fat1.26 g0.154 g

Firm Tofu vs Lentils 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 firm tofu vs lentils for weight loss, firm tofu is slightly lower in calories, with 144 calories per 100 grams, compared to 352 calories per 100 grams of lentils.

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

Firm Tofu vs Lentils Protein

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

Lentils offer around 30% more protein than firm tofu.

Lentils have 24.6 grams of protein per 100 grams, while firm tofu has 17.3 grams of protein per 100 grams.

Firm Tofu vs Lentils 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 firm tofu and lentils.

The total amount of carbohydrates is around 96% higher in lentils than in firm tofu. They have 63.4 grams per 100 grams, compared to 2.8 grams in firm tofu.


There’s less sugar in firm tofu than in lentils, 67% precisely.

One handful of firm tofu (28 grams) contains 0.2 grams of sugar, while the same amount of lentils contains 0.6 grams.

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

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

With 3 grams of fiber per portion, lentils are a better source of fiber than firm tofu which offer 0.6 grams per portion.

Firm Tofu vs Lentils Fats

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

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

Total fat in firm tofu and lentils:

  • Firm Tofu: 8.7 grams per 100 grams
  • Lentils: 1.1 per 100 grams

Speaking of saturated fats, lentils are 85% lower in saturated fats.

Lentils and firm tofu contain 0.2 grams and 1.3 grams of saturated fat per 100 grams, respectively.

Firm Tofu vs Lentils Vitamins Content

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

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

Firm Tofu has a higher amount of vitamin C, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), vitamin E, and vitamin K.

However, lentils have a higher amount of vitamin A.

Firm Tofu and lentils contain the same amount of vitamin D, and vitamin B12 (Cobalamin).

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

Firm TofuLentils
Vitamin A166 IU39 IU
Vitamin C0.2 mg4.5 mg
Vitamin D00
Vitamin B1 (Thiamine)0.158 mg0.873 mg
Vitamin B2 (Riboflavin)0.102 mg0.211 mg
Vitamin B3 (Niacin)0.381 mg2.6 mg
Vitamin B5 (Pantothenic acid)0.133 mg2.14 mg
Vitamin B6 (Pyroxidine)0.092 mg0.54 mg
Vitamin B9 (Folate)29 µg479 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.01 mg0.49 mg
Vitamin K2 µg5 µg

Firm Tofu vs Lentils 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 firm tofu and lentils comparison focuses on their mineral content.

Firm Tofu is a better source of copper, iron, manganese, phosphorus, potassium, and zinc than lentils.

On the other hand, lentils are a higher amount of calcium, magnesium, selenium, and sodium.

Firm Tofu and lentils contain the same amount of fluoride.

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

Firm TofuLentils
Calcium683 mg35 mg
Copper0.378 mg0.754 mg
Iron2.66 mg6.51 mg
Magnesium58 mg47 mg
Manganese1.18 mg1.39 mg
Phosphorus190 mg281 mg
Potassium237 mg677 mg
Selenium17.4 µg0.1 µg
Sodium14 mg6 mg
Zinc1.57 mg3.27 mg

The Final Word

Firm Tofu and lentils are highly nutritious and a great addition to a plant-based diet.

Both firm tofu and lentils 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.