Lentils (Raw)vsTofu Firm (Raw)
Lentils (Raw) has 352 calories and 25g protein per 100g. Tofu Firm (Raw) has 144 calories and 17g protein per 100g Lentils (Raw) has more protein, Tofu Firm (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Lentils (Raw) vs Tofu Firm (Raw)
Go with Tofu Firm (Raw) at just 144 kcal per 100g — 59% fewer calories.
Tofu Firm (Raw) will keep you satisfied longer with 2.3g fiber, 17.3g protein, 8.7g fat — fat and protein slow digestion while fiber adds bulk.
Tofu Firm (Raw)'s natural fat (8.7g/100g) helps your body absorb fat-soluble nutrients like calcium — not all fat is bad, moderate amounts are essential.
Tofu Firm (Raw) packs 17.3g of protein per 100g (48% of calories from protein) — the better pick for muscle growth and recovery.
Lentils (Raw) is the heart-friendlier option with lower saturated fat, less sodium, more fiber, more potassium.
Lentils (Raw) provides 677mg of potassium per 100g — important for muscle function and hydration.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Lentils | Tofu Firm Prepared With Calcium Sulfate | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 352kcal18% | 144kcal7% | +208kcal |
| Protein | 25g49% | 17g35% | +7.3g |
| Total Fat | 1.1g1% | 8.7g11% | <0.1g |
| Saturated Fat | 0.15g1% | 1.3g6% | <0.1g |
| Trans Fat | 0g | 0g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 63g23% | 2.8g1% | +61g |
| Dietary Fiber | 11g38% | 2.3g8% | +8.4g |
| Sugars | 2.0g | — | — |
| ✨Vitamins | |||
| Vitamin A | 2.0mcg0% | — | — |
| Vitamin C | 4.5mg5% | 0.20mg0% | +4.3mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 0.49mg3% | — | — |
| Vitamin K | 5.0mcg4% | — | — |
| Vitamin B6 | 0.54mg32% | <0.1mg5% | +0.45mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 479mcg120% | 29mcg7% | +450mcg |
| Thiamin (B1) | 0.87mg73% | 0.16mg13% | +0.71mg |
| Riboflavin (B2) | 0.21mg16% | 0.10mg8% | +0.11mg |
| Niacin (B3) | 2.6mg16% | 0.38mg2% | +2.2mg |
| 🔶Minerals | |||
| Sodium | 6.0mg0% | 14mg1% | <0.1mg |
| Calcium | 35mg3% | 683mg53% | <0.1mg |
| Iron | 6.5mg36% | 2.7mg15% | +3.8mg |
| Potassium | 677mg14% | 237mg5% | +440mg |
| Phosphorus | 281mg22% | 190mg15% | +91mg |
| Magnesium | 47mg11% | 58mg14% | <0.1mg |
| Zinc | 3.3mg30% | 1.6mg14% | +1.7mg |
| Copper | 0.75mg84% | 0.38mg42% | +0.38mg |
| Manganese | 1.4mg60% | 1.2mg51% | +0.21mg |
| Selenium | 0.10mcg0% | 17mcg32% | <0.1mcg |
🔬Nutritional Analysis
Calories: Tofu Firm (Raw) is significantly lower in calories at just 144 kcal per 100g compared to 352 kcal for Lentils (Raw) — that's 144% fewer calories, making Tofu Firm (Raw) the better choice for calorie-conscious diets.
Protein: Lentils (Raw) has more protein per 100g (24.6g vs 17.3g), but Tofu Firm (Raw) delivers more protein per calorie — a more useful measure when calorie budgets matter.
Fat: Tofu Firm (Raw) has more fat (8.72g vs 1.06g per 100g), but the combination of fat and protein makes it more satiating — dietary fat helps absorb fat-soluble vitamins (A, D, E, K) and supports hormone balance. Lentils (Raw) has less saturated fat (0.154g vs 1.26g).
Key Vitamins: The most notable vitamin differences are in Vitamin C (Lentils (Raw): 4.5mg vs 0.2mg), Folate (Lentils (Raw): 479mcg vs 29mcg), Niacin (B3) (Lentils (Raw): 2.6mg vs 0.381mg).
Key Minerals: Notable mineral differences include Selenium (Tofu Firm (Raw): 17.4mcg vs 0.1mcg), Calcium (Tofu Firm (Raw): 683mg vs 35mg), Potassium (Lentils (Raw): 677mg vs 237mg).
Diet Suitability: Tofu Firm (Raw) fits a low-carb or keto diet. Lentils (Raw) fits a high-protein diet. Lentils (Raw) fits a low-fat diet. Both fit a low-sodium diet. Lentils (Raw) fits a high-fiber diet.
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❓Frequently Asked Questions
- Which has more protein, Lentils (Raw) or Tofu Firm (Raw)?
- Lentils (Raw) has more protein with 24.6g per 100g compared to 17.3g for Tofu Firm (Raw).
- Which is lower in calories, Lentils (Raw) or Tofu Firm (Raw)?
- Tofu Firm (Raw) is lower in calories with 144 kcal per 100g versus 352 kcal.
- Is Lentils (Raw) or Tofu Firm (Raw) healthier?
- It depends on your goals. Lentils (Raw) has 352 calories and 24.6g protein per 100g, while Tofu Firm (Raw) has 144 calories and 17.3g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Lentils (Raw) or Tofu Firm (Raw)?
- Lentils (Raw) is leaner with 1.06g of fat per 100g compared to 8.72g.
- Which has more fiber, Lentils (Raw) or Tofu Firm (Raw)?
- Lentils (Raw) has more fiber with 10.7g per 100g compared to 2.3g.