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Chickpea vs Tofu - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Tofu
Tofu contains less Sugars (difference - 10.08g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 17mg)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 13)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $1)
Which food is lower in Saturated Fat?
Chickpea
Chickpea is lower in Saturated Fat (difference - 0.088g)
Which food is richer in minerals?
Chickpea
Chickpea is relatively richer in minerals
Which food is richer in vitamins?
Chickpea
Chickpea is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Chickpea Tofu
Lower in Sugars ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Chickpea Tofu
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
29
Chickpea
4
Tofu
Mineral Summary Score
55
Chickpea
38
Tofu

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
3
Tofu
Contains more Potassium +493.4%
Contains more Magnesium +163.3%
Contains more Copper +239.9%
Contains more Zinc +245%
Contains more Phosphorus +159.8%
Contains more Iron +24.4%
Contains more Calcium +514%
Contains less Sodium -70.8%
Contains more Potassium +493.4%
Contains more Magnesium +163.3%
Contains more Copper +239.9%
Contains more Zinc +245%
Contains more Phosphorus +159.8%
Contains more Iron +24.4%
Contains more Calcium +514%
Contains less Sodium -70.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
1
Tofu
Contains more Vitamin C +3900%
Contains more Vitamin E +8100%
Contains more Vitamin B1 +488.9%
Contains more Vitamin B2 +307.7%
Contains more Vitamin B3 +690.3%
Contains more Vitamin B5 +2235.3%
Contains more Vitamin B6 +1038.3%
Contains more Vitamin K +275%
Contains more Vitamin A +26.9%
Contains more Vitamin C +3900%
Contains more Vitamin E +8100%
Contains more Vitamin B1 +488.9%
Contains more Vitamin B2 +307.7%
Contains more Vitamin B3 +690.3%
Contains more Vitamin B5 +2235.3%
Contains more Vitamin B6 +1038.3%
Contains more Vitamin K +275%
Contains more Vitamin A +26.9%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
123%
Chickpea
48%
Tofu
Carbohydrates
63%
Chickpea
2%
Tofu
Fats
28%
Chickpea
22%
Tofu

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Chickpea Tofu Opinion
Calories 378 76 Chickpea
Protein 20.47 8.08 Chickpea
Fats 6.04 4.78 Chickpea
Vitamin C 4 0.1 Chickpea
Carbs 62.95 1.87 Chickpea
Cholesterol 0 0
Vitamin D 0 0
Iron 4.31 5.36 Tofu
Calcium 57 350 Tofu
Potassium 718 121 Chickpea
Magnesium 79 30 Chickpea
Sugars 10.7 0.62 Chickpea
Fiber 12.2 0.3 Chickpea
Copper 0.656 0.193 Chickpea
Zinc 2.76 0.8 Chickpea
Starch
Phosphorus 252 97 Chickpea
Sodium 24 7 Tofu
Vitamin A 67 85 Tofu
Vitamin E 0.82 0.01 Chickpea
Vitamin D 0 0
Vitamin B1 0.477 0.081 Chickpea
Vitamin B2 0.212 0.052 Chickpea
Vitamin B3 1.541 0.195 Chickpea
Vitamin B5 1.588 0.068 Chickpea
Vitamin B6 0.535 0.047 Chickpea
Vitamin B12 0 0
Vitamin K 9 2.4 Chickpea
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.603 0.691 Chickpea
Monounsaturated Fat 1.377 1.056 Chickpea
Polyunsaturated fat 2.731 2.699 Chickpea
Tryptophan 0.2 0.12 Chickpea
Threonine 0.766 0.402 Chickpea
Isoleucine 0.882 0.435 Chickpea
Leucine 1.465 0.713 Chickpea
Lysine 1.377 0.452 Chickpea
Methionine 0.27 0.108 Chickpea
Phenylalanine 1.103 0.428 Chickpea
Valine 0.865 0.446 Chickpea
Histidine 0.566 0.221 Chickpea
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.