Lentils vs Tofu Yogurt: How Do They Compare?
Lentils and tofu yogurt 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 lentils and tofu yogurt and help you learn more about their similarities and differences.
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.
Tofu yogurt is a vegan, dairy-free version of traditional yogurt made by blending tofu with probiotics and other ingredients to create a creamy, fermented dairy alternative.
Tofu yogurt is a good source of plant-based protein and is low in calories and fat. It is also rich in nutrients such as iron, calcium, and manganese.
Additionally, the fermentation process used to make tofu yogurt helps to increase the bioavailability of these nutrients, making them easier for the body to absorb.
In terms of health benefits, tofu yogurt may help improve digestive health due to the presence of probiotics, which are beneficial bacteria that help balance the gut microbiome.
Tofu yogurt may also help manage weight, as it is a low-calorie, low-fat alternative to dairy yogurt. Some studies have also suggested that tofu yogurt may positively affect bone health due to its high calcium content.
Overall, tofu yogurt is a nutritious and tasty alternative to traditional dairy yogurt, suitable for vegans and those who are lactose intolerant or have a dairy allergy.
Tofu Yogurt is not an excellent source of any particular vitamin.
However, it also contains Vitamin B1 (Thiamine) in a small amount.
Lentils vs Tofu Yogurt Nutrition
Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing lentils vs tofu yogurt.
This comparison will start by comparing the caloric value of lentils and tofu yogurt and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
Lentils vs Tofu Yogurt 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 tofu yogurt vs lentils for weight loss, tofu yogurt is slightly lower in calories, with 94 calories per 100 grams, compared to 352 calories per 100 grams of lentils.
However, both lentils and tofu yogurt can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.
Lentils vs Tofu Yogurt Protein
Legumes and most legume products, including lentils and tofu yogurt, are important sources of plant-based protein.
Lentils offer around 86% more protein than tofu yogurt.
Lentils have 24.6 grams of protein per 100 grams, while tofu yogurt has 3.5 grams of protein per 100 grams.
Lentils vs Tofu Yogurt 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 lentils and tofu yogurt.
The total amount of carbohydrates is around 75% higher in lentils than in tofu yogurt. They have 63.4 grams per 100 grams, compared to 16 grams in tofu yogurt.
There’s less sugar in tofu yogurt than in lentils, 50% precisely.
One handful of tofu yogurt (28 grams) contains 0.3 grams of sugar, while the same amount of lentils contains 0.6 grams.
Lastly, let’s take a look at the dietary fiber in lentils and tofu yogurt.
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 tofu yogurt which lentils offer 0.1 grams per portion.
Lentils vs Tofu Yogurt Fats
Like most other legumes, with the exception of lupins and peanuts, lentils and tofu yogurt are low in fat.
Fats in lentils and tofu yogurt are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in lentils and tofu yogurt:
- Lentils: 1.1 grams per 100 grams
- Tofu Yogurt: 1.8 per 100 grams
Speaking of saturated fats, lentils are 33% lower in saturated fats.
Lentils and tofu yogurt contain 0.2 grams and 0.3 grams of saturated fat per 100 grams, respectively.
Lentils vs Tofu Yogurt Vitamins Content
This section will discuss the vitamin content of lentils and tofu yogurt.
Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.
However, tofu yogurt has a higher amount of vitamin A, 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.
Lentils and tofu yogurt contain the same amount of vitamin D, and vitamin B12 (Cobalamin).
The following table shows the exact amount of vitamins lentils and tofu yogurt contain side by side, so you can easily compare them.
|Vitamin B1 (Thiamine)
|Vitamin B2 (Riboflavin)
|Vitamin B3 (Niacin)
|Vitamin B5 (Pantothenic acid)
|Vitamin B6 (Pyroxidine)
|Vitamin B9 (Folate)
|Vitamin B12 (Cobalamin)
Lentils vs Tofu Yogurt 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 lentils and tofu yogurt comparison focuses on their mineral content.
Lentils are a better source of calcium, selenium, and sodium than tofu yogurt.
On the other hand, tofu yogurt is a higher amount of copper, iron, magnesium, manganese, phosphorus, potassium, and zinc.
Lentils and tofu yogurt contain the same amount of fluoride.
Check out the table below to learn how lentils and tofu yogurt compare when it comes to mineral content.
The Final Word
Lentils and tofu yogurt are highly nutritious and a great addition to a plant-based diet.
Both lentils and tofu yogurt 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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