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Plate
Firm tofu
Firm tofu3
VS
Lentils, cooked Leader
Lentils, cooked6

Lentils, cooked leads 6–3 · 9 categories decided

Each value is per 100 g edible portion.

The verdict

Lentils, cooked comes out ahead, winning 6 of 9 nutrient match-ups.

Pick Firm tofu for more protein, more calcium and more magnesium.

Pick Lentils, cooked for more fiber, less saturated fat, less sodium, more potassium, more iron and more vitamin C.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    144 kcal
    116 kcal
  • Proteinmore is better
    WIN17.27 g
    9.02 g
  • Carbohydrate
    2.78 g
    20.13 g
  • Fibermore is better
    2.3 g
    7.9 gWIN
  • Total sugarsless is better
    —
    1.8 g
  • Total fat
    8.72 g
    0.38 g
  • Saturated fatless is better
    1.26 g
    0.05 gWIN
  • Sodiumless is better
    14 mg
    2 mgWIN
  • Potassiummore is better
    237 mg
    369 mgWIN
  • Calciummore is better
    WIN683 mg
    19 mg
  • Ironmore is better
    2.66 mg
    3.33 mgWIN
  • Magnesiummore is better
    WIN58 mg
    36 mg
  • Vitamin Cmore is better
    0.2 mg
    1.5 mgWIN
  • Vitamin Dmore is better
    —
    —

Winners are decided by deterministic per-metric rules on the stated basis; ties and missing data don’t score (missing ≠ zero). Educational information only — not medical advice.

Firm tofu vs Lentils, cooked · Foodatron