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Firm Tofu vs Lupins: How Do They Compare?

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

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

Firm Tofu and lupins 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 lupins 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).


Lupins (Lupinus) are a type of legume native to the Mediterranean region and the Americas.

They are a popular ingredient in many vegan and vegetarian dishes due to their high protein and fiber content, as well as their nutty, slightly sweet flavor.

Actually, lupins are the legume highest in protein and healthy, unsaturated fats.

Lupins are also a good source of several important nutrients, including potassium, iron, and B vitamins.

They can be enjoyed in a variety of dishes, such as lupin flour bread, pancakes, and pasta. Lupins are also often consumed as a cold appetizer, similar to olives.

In addition to being a nutritious food, lupins have been shown to have a number of potential health benefits.

They have been linked to lower cholesterol levels and improved blood sugar control, and may also help to reduce the risk of certain types of cancer.

Lupins are an excellent source of Vitamin B1 (Thiamine), and Vitamin B9 (Folate).

They also contain a good amount of Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine) and some Vitamin C, and Vitamin K.

Firm Tofu vs Lupins 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 lupins.

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

Firm TofuLupins
Energy144 kcal371 kcal
Carbs2.78 g40.4 g
Sugar0.7 g2.03 g
Fiber2.3 g18.9 g
Protein17.3 g36.2 g
Fat8.72 g9.74 g
Saturated Fat1.26 g1.16 g

Firm Tofu vs Lupins 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 lupins for weight loss, firm tofu is slightly lower in calories, with 144 calories per 100 grams, compared to 371 calories per 100 grams of lupins.

However, both firm tofu and lupins 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 Lupins Protein

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

Lupins offer around 52% more protein than firm tofu.

Lupins have 36.2 grams of protein per 100 grams, while firm tofu has 17.3 grams of protein per 100 grams.

Firm Tofu vs Lupins 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 lupins.

The total amount of carbohydrates is around 93% higher in lupins than in firm tofu. They have 40.4 grams per 100 grams, compared to 2.8 grams in firm tofu.


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

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

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

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

With 5.3 grams of fiber per portion, lupins are a better source of fiber than firm tofu which offer 0.6 grams per portion.

Firm Tofu vs Lupins Fats

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

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

Total fat in firm tofu and lupins:

  • Firm Tofu: 8.7 grams per 100 grams
  • Lupins: 9.7 per 100 grams

Speaking of saturated fats, lupins are 8% lower in saturated fats.

Lupins and firm tofu contain 1.2 grams and 1.3 grams of saturated fat per 100 grams, respectively.

Firm Tofu vs Lupins Vitamins Content

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

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, lupins have a higher amount of vitamin A.

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

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

Firm TofuLupins
Vitamin A166 IU0
Vitamin C0.2 mg4.8 mg
Vitamin D00
Vitamin B1 (Thiamine)0.158 mg0.64 mg
Vitamin B2 (Riboflavin)0.102 mg0.22 mg
Vitamin B3 (Niacin)0.381 mg2.19 mg
Vitamin B5 (Pantothenic acid)0.133 mg0.75 mg
Vitamin B6 (Pyroxidine)0.092 mg0.357 mg
Vitamin B9 (Folate)29 µg355 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.01 mg0.49 mg
Vitamin K2 µg5 µg

Firm Tofu vs Lupins 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 lupins comparison focuses on their mineral content.

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

On the other hand, lupins are a higher amount of calcium, and selenium.

Firm Tofu and lupins contain the same amount of fluoride.

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

Firm TofuLupins
Calcium683 mg176 mg
Copper0.378 mg1.02 mg
Iron2.66 mg4.36 mg
Magnesium58 mg198 mg
Manganese1.18 mg2.38 mg
Phosphorus190 mg440 mg
Potassium237 mg1010 mg
Selenium17.4 µg8.2 µg
Sodium14 mg15 mg
Zinc1.57 mg4.75 mg

The Final Word

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

Both firm tofu and lupins 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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