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

Lentils, cooked leads 6–3 · 9 categories decided

Both foods compared at 100 kcal.

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
    100 kcal
    100 kcal
  • Proteinmore is better
    WIN11.99 g
    7.78 g
  • Carbohydrate
    1.93 g
    17.35 g
  • Fibermore is better
    1.6 g
    6.81 gWIN
  • Total sugarsless is better
    —
    1.55 g
  • Total fat
    6.06 g
    0.33 g
  • Saturated fatless is better
    0.88 g
    0.05 gWIN
  • Sodiumless is better
    9.72 mg
    1.72 mgWIN
  • Potassiummore is better
    164.58 mg
    318.1 mgWIN
  • Calciummore is better
    WIN474.31 mg
    16.38 mg
  • Ironmore is better
    1.85 mg
    2.87 mgWIN
  • Magnesiummore is better
    WIN40.28 mg
    31.03 mg
  • Vitamin Cmore is better
    0.14 mg
    1.29 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