Lentils vs Tofu: Which Is Healthier?

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

Written by Catherine Toledo, Journalist. Updated on January 7, 2023.

Lentils and 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 lentils and tofu and help you learn more about their similarities and differences.

Lentils

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

Tofu, also known as bean curd, is a popular plant-based alternative to dairy products that is made from soybeans.

Tofu is native to China and has been used as a dietary staple for thousands of years. It is a versatile ingredient that can be used in various dishes, such as soups, stews, and stir-fries.

One of the main health benefits of tofu is its high protein content. Tofu is made from soybeans, which are a good source of plant-based protein, making it a popular choice for vegetarians and vegans.

Tofu is also low in calories and fat, making it a good choice for those looking to manage their weight.

It is also rich in nutrients important for vegans such as iron, calcium, and manganese, and it contains many plant compounds that have been shown to have antioxidant and anti-inflammatory effects.

In terms of health benefits, tofu has been shown to have a number of positive effects on the body.

It is a good source of probiotics, which are beneficial bacteria that help balance the gut microbiome.

Tofu may also help to reduce the risk of certain health conditions, such as high blood pressure and high cholesterol, due to its high content of antioxidants and other beneficial compounds.

Tofu is not an excellent source of any particular vitamin.

However, it also contains Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), and Vitamin B9 (Folate) in a small amount.

Lentils vs Tofu 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.

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

LentilsTofu
Energy352 kcal76 kcal
Carbs63.4 g1.87 g
Sugar2.03 g0.62 g
Fiber10.7 g0.3 g
Protein24.6 g8.08 g
Fat1.06 g4.78 g
Saturated Fat0.154 g0.691 g

Lentils vs 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 tofu vs lentils for weight loss, tofu is slightly lower in calories, with 76 calories per 100 grams, compared to 352 calories per 100 grams of lentils.

However, both lentils and 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.

Lentils vs Tofu Protein

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

Lentils offer around 67% more protein than tofu.

Lentils have 24.6 grams of protein per 100 grams, while tofu has 8.1 grams of protein per 100 grams.

Lentils vs 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 lentils and tofu.

The total amount of carbohydrates is around 97% higher in lentils than in tofu. They have 63.4 grams per 100 grams, compared to 1.9 grams in tofu.

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

One handful of 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 lentils and tofu.

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 which lentils offer 0.1 grams per portion.

Lentils vs Tofu Fats

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

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

Total fat in lentils and tofu:

  • Lentils: 1.1 grams per 100 grams
  • Tofu: 4.8 per 100 grams

Speaking of saturated fats, lentils are 71% lower in saturated fats.

Lentils and tofu contain 0.2 grams and 0.7 grams of saturated fat per 100 grams, respectively.

Lentils vs Tofu Vitamins Content

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

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

Lentils have a higher amount of vitamin A.

However, 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.

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

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

LentilsTofu
Vitamin A39 IU85 IU
Vitamin C4.5 mg0.1 mg
Vitamin D00
Vitamin B1 (Thiamine)0.873 mg0.081 mg
Vitamin B2 (Riboflavin)0.211 mg0.052 mg
Vitamin B3 (Niacin)2.6 mg0.195 mg
Vitamin B5 (Pantothenic acid)2.14 mg0.068 mg
Vitamin B6 (Pyroxidine)0.54 mg0.047 mg
Vitamin B9 (Folate)479 µg15 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.49 mg0.01 mg
Vitamin K5 µg2.4 µg

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

Lentils are a better source of calcium, selenium, and sodium than tofu.

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

Lentils and tofu contain the same amount of fluoride.

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

LentilsTofu
Calcium35 mg350 mg
Copper0.754 mg0.193 mg
Fluoride00
Iron6.51 mg5.36 mg
Magnesium47 mg30 mg
Manganese1.39 mg0.605 mg
Phosphorus281 mg97 mg
Potassium677 mg121 mg
Selenium0.1 µg8.9 µg
Sodium6 mg7 mg
Zinc3.27 mg0.8 mg

The Final Word

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

Both lentils and 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.

Sources

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