USDA-derived comparison
Red Lentils vs Tofu (firm)
Red Lentils leads for Folate, Iron and Phosphorus; Tofu (firm) answers with Calcium and Selenium.
Who each is for: Choose red Lentils for folate and iron. Choose tofu (firm) for calcium and selenium.
Reviewed 20 July 2026. Generic food data per 100g; brands and preparation vary.
Red Lentils
Typical serving: a 60g dry portion (60g)
25/100
Side by side, per 100g
The stronger number is highlighted, honestly: higher wins for aim-for nutrients, lower wins for stay-under ones like saturated fat and sodium.
| Nutrient | Red Lentils | Tofu (firm) |
|---|---|---|
| Calories | 358 kcal | 98 kcal |
| Protein | 24 g | 11 g |
| Carbs | 63 g | 2 g |
| Fat | 2 g | 5 g |
| Fiber | 11 g | 1 g |
| Sat fat | 0 g | 1 g |
| Sodium | 7 mg | 12 mg |
| Potassium | 668 mg | 148 mg |
| Calcium | 48 mg | 350 mg |
| Iron | 7.4 mg | 1.6 mg |
| Magnesium | 59 mg | 37 mg |
| Zinc | 3.6 mg | 0.8 mg |
| Vitamin C | 2 mg | 0 mg |
| Vitamin D | 0 µg | 0 µg |
| Vitamin B12 | 0 µg | 0 µg |
| Folate | 204 µg | 19 µg |
Servings differ: a 60g dry portion of red lentils is about 60g, 1 serving of tofu (firm) about 126g. Scale accordingly before deciding anything on the 100g basis alone.
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