Fried Tofu vs. Lentils
Nutrition comparison of Fried Tofu and Cooked Lentils
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
fried tofu
versus
cooked
lentils
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in fried tofu and lentils:
- Both lentils and fried tofu are high in calories, dietary fiber, iron and protein.
- Fried tofu has 56% less carbohydrates than lentil.
- Fried tofu is an excellent source of calcium.
- Lentil has 54 times less saturated fat than fried tofu.
- Lentil has more niacin, pantothenic acid and folate.
- Lentil is an excellent source of potassium.
USDA sources for nutritional information: Fried Tofu (Tofu, fried) and Lentils (Lentils, mature seeds, cooked, boiled, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both lentils and fried tofu are high in calories. Fried tofu has 133% more calories than lentil - lentil has 116 calories per 100 grams and fried tofu has 270 calories.
For macronutrient ratios, fried tofu is lighter in protein, much lighter in carbs and much heavier in fat compared to lentils per calorie. Fried tofu has a macronutrient ratio of 26:12:62 and for lentils, 30:67:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Fried Tofu | Lentils | |
|---|---|---|
| Protein | 26% | 30% |
| Carbohydrates | 12% | 67% |
| Fat | 62% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Fried tofu has 56% less carbohydrates than lentil - lentil has 20.1g of total carbs per 100 grams and fried tofu has 8.9g of carbohydrates.
dietary fiber
Both lentils and fried tofu are high in dietary fiber. Lentil has 103% more dietary fiber than fried tofu - lentil has 7.9g of dietary fiber per 100 grams and fried tofu has 3.9g of dietary fiber.
sugar
Lentils and fried tofu contain similar amounts of sugar - lentil has 1.8g of sugar per 100 grams and fried tofu has 2.7g of sugar.
Protein
protein
Both lentils and fried tofu are high in protein. Fried tofu has 109% more protein than lentil - lentil has 9g of protein per 100 grams and fried tofu has 18.8g of protein.
Fat
saturated fat
Lentil has 54 times less saturated fat than fried tofu - lentil has 0.05g of saturated fat per 100 grams and fried tofu has 2.9g of saturated fat.
Vitamins
Vitamin C
Lentil has more Vitamin C than fried tofu - lentil has 1.5mg of Vitamin C per 100 grams and fried tofu does not contain significant amounts.
Vitamin A
Fried tofu and lentils contain similar amounts of Vitamin A - fried tofu has 1ug of Vitamin A per 100 grams and lentil does not contain significant amounts.
Vitamin E
Lentils and fried tofu contain similar amounts of Vitamin E - lentil has 0.11mg of Vitamin E per 100 grams and fried tofu has 0.04mg of Vitamin E.
Vitamin K
Lentils and fried tofu contain similar amounts of Vitamin K - lentil has 1.7ug of Vitamin K per 100 grams and fried tofu has 7.8ug of Vitamin K.
The B Vitamins
Lentil has more niacin, pantothenic acid and folate. Both fried tofu and lentils contain significant amounts of thiamin, riboflavin and Vitamin B6.
| Fried Tofu | Lentils | |
|---|---|---|
| Thiamin | 0.17 MG | 0.169 MG |
| Riboflavin | 0.05 MG | 0.073 MG |
| Niacin | 0.1 MG | 1.06 MG |
| Pantothenic acid | 0.14 MG | 0.638 MG |
| Vitamin B6 | 0.099 MG | 0.178 MG |
| Folate | 27 UG | 181 UG |
Minerals
calcium
Fried tofu is an excellent source of calcium and it has 18 times more calcium than lentil - lentil has 19mg of calcium per 100 grams and fried tofu has 372mg of calcium.
iron
Both lentils and fried tofu are high in iron. Fried tofu has 46% more iron than lentil - lentil has 3.3mg of iron per 100 grams and fried tofu has 4.9mg of iron.
potassium
Lentil is an excellent source of potassium and it has 153% more potassium than fried tofu - lentil has 369mg of potassium per 100 grams and fried tofu has 146mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, both fried tofu and lentils contain small amounts of beta-carotene.
| Fried Tofu | Lentils | |
|---|---|---|
| beta-carotene | 16 UG | 5 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, fried tofu has more alpha linoleic acid (ALA) than lentil per 100 grams.
| Fried Tofu | Lentils | |
|---|---|---|
| alpha linoleic acid | 1.346 G | 0.037 G |
| Total | 1.346 G | 0.037 G |
omega 6s
Comparing omega-6 fatty acids, fried tofu has more linoleic acid than lentil per 100 grams.
| Fried Tofu | Lentils | |
|---|---|---|
| linoleic acid | 10.044 G | 0.137 G |
| Total | 10.044 G | 0.137 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Fried Tofu (Tofu, fried) and Lentils (Lentils, mature seeds, cooked, boiled, without salt) .
Fried Tofu g
()
|
Daily Values (%) |
Cooked Lentils g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does lentils or fried tofu contain more calories in 100 grams?Both lentils and fried tofu are high in calories. Fried tofu has 130% more calories than lentil - lentil has 116 calories in 100g and fried tofu has 270 calories.
Does lentils or fried tofu have more carbohydrates?
By weight, fried tofu has 60% fewer carbohydrates than lentil - lentil has 20.1g of carbs for 100g and fried tofu has 8.9g of carbohydrates.
Does lentils or fried tofu contain more calcium?
Fried tofu is a rich source of calcium and it has 18 times more calcium than lentil - lentil has 19mg of calcium in 100 grams and fried tofu has 372mg of calcium.
Does lentils or fried tofu contain more iron?
Both lentils and fried tofu are high in iron. Fried tofu has 50% more iron than lentil - lentil has 3.3mg of iron in 100 grams and fried tofu has 4.9mg of iron.
Does lentils or fried tofu contain more potassium?
Lentil is a rich source of potassium and it has 150% more potassium than fried tofu - lentil has 369mg of potassium in 100 grams and fried tofu has 146mg of potassium.