LentilsvsTofu Fried
ðŊWhen to Eat What
Goal-based picks for Lentils vs Tofu Fried
Go with Tofu Fried at just 270 kcal per 100g â 23% fewer calories.
Lentils will keep you satisfied longer with 10.7g fiber, 24.6g protein â fat and protein slow digestion while fiber adds bulk, keeping hunger at bay.
Lentils packs 24.6g of protein per 100g (28% of calories from protein) â the better pick for muscle growth and recovery.
Lentils is the heart-friendlier option with lower saturated fat, less sodium, more fiber, more potassium.
Lentils provides 677mg of potassium per 100g â important for muscle function, hydration, and blood pressure.
Tofu Fried provides 372mg of calcium per 100g â a much better source for bone health.
ðĨCalorie Breakdown
ðŠMacronutrient Comparison
ðFull Nutrition Comparison
| Nutrient | Lentils | Tofu Fried | Diff |
|---|---|---|---|
| ðŠMacronutrients | |||
| Calories | 352kcal18% | 270kcal14% | +82kcal |
| Protein | 25g49% | 19g38% | +5.8g |
| Total Fat | 1.1g1% | 20g26% | <0.1g |
| Saturated Fat | 0.15g1% | 2.9g15% | <0.1g |
| Trans Fat | 0g | 0g | â |
| Cholesterol | 0mg0% | 0mg0% | â |
| Carbohydrates | 63g23% | 8.9g3% | +55g |
| Dietary Fiber | 11g38% | 3.9g14% | +6.8g |
| Sugars | 2.0g | 2.7g | <0.1g |
| âĻVitamins | |||
| Vitamin A | 2.0mcg0% | 1.0mcg0% | +1.0mcg |
| Vitamin C | 4.5mg5% | 0mg0% | +4.5mg |
| Vitamin D | 0mcg0% | 0mcg0% | â |
| Vitamin E | 0.49mg3% | <0.1mg0% | +0.45mg |
| Vitamin K | 5.0mcg4% | 7.8mcg7% | <0.1mcg |
| Vitamin B6 | 0.54mg32% | <0.1mg6% | +0.44mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | â |
| Folate | 479mcg120% | 27mcg7% | +452mcg |
| Thiamin (B1) | 0.87mg73% | 0.17mg14% | +0.70mg |
| Riboflavin (B2) | 0.21mg16% | <0.1mg4% | +0.16mg |
| Niacin (B3) | 2.6mg16% | 0.10mg1% | +2.5mg |
| ðķMinerals | |||
| Sodium | 6.0mg0% | 16mg1% | <0.1mg |
| Calcium | 35mg3% | 372mg29% | <0.1mg |
| Iron | 6.5mg36% | 4.9mg27% | +1.6mg |
| Potassium | 677mg14% | 146mg3% | +531mg |
| Phosphorus | 281mg22% | 287mg23% | <0.1mg |
| Magnesium | 47mg11% | 60mg14% | <0.1mg |
| Zinc | 3.3mg30% | 2.0mg18% | +1.3mg |
| Copper | 0.75mg84% | 0.40mg44% | +0.36mg |
| Manganese | 1.4mg60% | 1.5mg65% | <0.1mg |
| Selenium | 0.10mcg0% | 29mcg52% | <0.1mcg |
ðŽNutritional Analysis
Calories: Tofu Fried is significantly lower in calories at just 270 kcal per 100g compared to 352 kcal for Lentils â that's 30% fewer calories, making Tofu Fried the better choice for calorie-conscious diets.
Protein: Lentils provides more protein with 24.6g versus 18.8g per 100g. In terms of protein-to-calorie efficiency, Lentils offers better value for building and maintaining muscle.
Fat: Lentils is the leaner option with 1.06g of total fat per 100g compared to 20.2g. Lentils has less saturated fat (0.154g vs 2.92g).
Key Vitamins: The most notable vitamin differences are in Vitamin C (Lentils: 4.5mg vs 0mg), Niacin (B3) (Lentils: 2.6mg vs 0.1mg), Folate (Lentils: 479mcg vs 27mcg).
Key Minerals: Notable mineral differences include Selenium (Tofu Fried: 28.5mcg vs 0.1mcg), Calcium (Tofu Fried: 372mg vs 35mg), Potassium (Lentils: 677mg vs 146mg).
Diet Suitability: Lentils fits a high-protein diet. Lentils fits a low-fat diet. Both fit a low-sodium diet. Lentils fits a high-fiber diet.