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Koyadofu vs Lentils: Which One is Better for You?

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

Written by Catherine Toledo, Journalist. Updated on January 20, 2023.

Koyadofu 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 koyadofu and lentils and help you learn more about their similarities and differences.


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).


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.

Koyadofu 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 koyadofu vs lentils.

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

Energy477 kcal352 kcal
Carbs10.03 g63.4 g
Sugar2.03 g
Fiber7.2 g10.7 g
Protein52.47 g24.6 g
Fat30.34 g1.06 g
Saturated Fat4.388 g0.154 g

Koyadofu 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 lentils vs koyadofu for weight loss, lentils are slightly lower in calories, with 352 calories per 100 grams, compared to 477 calories per 100 grams of koyadofu.

However, both koyadofu 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.

Koyadofu vs Lentils Protein

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

Koyadofu offers around 53% more protein than lentils.

Koyadofu has 52.5 grams of protein per 100 grams, while lentils have 24.6 grams of protein per 100 grams.

Koyadofu 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 koyadofu and lentils.

The total amount of carbohydrates is around 84% higher in lentils than in koyadofu. They have 63.4 grams per 100 grams, compared to 10 grams in koyadofu.


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

One handful of koyadofu (28 grams) contains 0 grams of sugar, while the same amount of lentils contains 0.6 grams.

Lastly, let’s take a look at the dietary fiber in koyadofu 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 koyadofu which offer 2 grams per portion.

Koyadofu vs Lentils Fats

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

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

Total fat in koyadofu and lentils:

  • Koyadofu: 30.3 grams per 100 grams
  • Lentils: 1.1 per 100 grams

Speaking of saturated fats, lentils are 95% lower in saturated fats.

Lentils and koyadofu contain 0.2 grams and 4.4 grams of saturated fat per 100 grams, respectively.

Koyadofu vs Lentils Vitamins Content

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

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

Koyadofu has a higher amount of vitamin C, vitamin B1 (Thiamine), 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, and vitamin B2 (Riboflavin).

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

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

Vitamin A518 IU39 IU
Vitamin C0.7 mg4.5 mg
Vitamin D00
Vitamin B1 (Thiamine)0.494 mg0.873 mg
Vitamin B2 (Riboflavin)0.317 mg0.211 mg
Vitamin B3 (Niacin)1.189 mg2.6 mg
Vitamin B5 (Pantothenic acid)0.415 mg2.14 mg
Vitamin B6 (Pyroxidine)0.286 mg0.54 mg
Vitamin B9 (Folate)92 µg479 µg
Vitamin B12 (Cobalamin)00
Vitamin E00.49 mg
Vitamin K05 µg

Koyadofu 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 koyadofu and lentils comparison focuses on their mineral content.

Koyadofu is a better source of potassium than lentils.

On the other hand, lentils are a higher amount of calcium, copper, iron, magnesium, manganese, phosphorus, selenium, and zinc.

Koyadofu and lentils contain the same amount of fluoride, and sodium.

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

Calcium364 mg35 mg
Copper1.179 mg0.754 mg
Iron9.73 mg6.51 mg
Magnesium59 mg47 mg
Manganese3.689 mg1.39 mg
Phosphorus483 mg281 mg
Potassium20 mg677 mg
Selenium54.3 µg0.1 µg
Sodium6 mg6 mg
Zinc4.9 mg3.27 mg

The Final Word

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

Both koyadofu 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.


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