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.
Detailed nutritional comparison of fried tofu and lentils is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.

Image of Fried Tofu src
Image of Lentils src

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 28g

( oz )
Daily Values (%)

Cooked Lentils 198g

( cup )
77KCAL 4%
calories 199%
230KCAL 12%
2.5G 1%
carbohydrates >999%
40G 16%
1.1G 4%
dietary fiber >999%
16G 63%
0.77G sugar 367% 3.6G
5.7G 9%
660% total fat
0.75G 1%
0.83G 5%
729% saturated fat
0.1G 1%
1.3G 899% monounsaturated fat 0.13G
3.2G 814% polyunsaturated fat 0.35G
4.5MG 0.3%
12% sodium
4MG 0.3%
Vitamins and Minerals
>999% Vitamin A
Vitamin C >999%
3MG 4%
105MG 11%
176% calcium
38MG 4%
1.4MG 8%
iron 371%
6.6MG 37%
17MG 6%
magnesium 318%
71MG 23%
41MG 2%
potassium >999%
731MG 32%
0.05MG 4%
thiamin (Vit B1) 559%
0.33MG 30%
0.01MG 1%
riboflavin (Vit B2) >999%
0.14MG 13%
0.03MG 0.2%
niacin (Vit B3) >999%
2.1MG 15%
0.03MG 2%
Vitamin B6 >999%
0.35MG 27%
0.04MG 1%
pantothenic acid (Vit B5) >999%
1.3MG 25%
7.7UG 2%
folate (Vit B9) >999%
358UG 90%
0.01MG 0.1%
Vitamin E >999%
0.22MG 2%
2.2UG 3%
Vitamin K 55%
3.4UG 4%
5.3G 11%
protein 240%
18G 36%
30MG 7%
choline 117%
65MG 15%
0.11MG 9%
copper 354%
0.5MG 41%
0.42MG 24%
manganese 133%
0.98MG 54%
81MG 12%
phosphorus 340%
356MG 51%
8.1UG 15%
47% selenium
5.5UG 10%
0.56MG 7%
zinc 346%
2.5MG 31%
14G Water 886% 138G


NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat.

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.