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Cowpea vs Tofu - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Tofu
Tofu contains less Sugars (difference - 2.68g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 27)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $2)
Which food contains less Sodium?
Cowpea
Cowpea contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Cowpea
Cowpea is lower in Saturated Fat (difference - 0.553g)
Which food is richer in vitamins?
Cowpea
Cowpea is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.

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.
Cowpea Tofu
Lower in Sugars ok
Lower in glycemic index ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Cowpea 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
8
Cowpea
4
Tofu
Mineral Summary Score
28
Cowpea
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
Cowpea
6
:
2
Tofu
Contains more Potassium +129.8%
Contains more Magnesium +76.7%
Contains more Copper +38.9%
Contains more Zinc +61.3%
Contains more Phosphorus +60.8%
Contains less Sodium -42.9%
Contains more Iron +113.5%
Contains more Calcium +1358.3%
Contains more Potassium +129.8%
Contains more Magnesium +76.7%
Contains more Copper +38.9%
Contains more Zinc +61.3%
Contains more Phosphorus +60.8%
Contains less Sodium -42.9%
Contains more Iron +113.5%
Contains more Calcium +1358.3%

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
Cowpea
7
:
2
Tofu
Contains more Vitamin C +300%
Contains more Vitamin E +2700%
Contains more Vitamin B1 +149.4%
Contains more Vitamin B3 +153.8%
Contains more Vitamin B5 +504.4%
Contains more Vitamin B6 +112.8%
Contains more Vitamin A +466.7%
Contains more Vitamin K +41.2%
Equal in Vitamin B2 - 0.052
Contains more Vitamin C +300%
Contains more Vitamin E +2700%
Contains more Vitamin B1 +149.4%
Contains more Vitamin B3 +153.8%
Contains more Vitamin B5 +504.4%
Contains more Vitamin B6 +112.8%
Contains more Vitamin A +466.7%
Contains more Vitamin K +41.2%
Equal in Vitamin B2 - 0.052

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
46%
Cowpea
48%
Tofu
Carbohydrates
21%
Cowpea
2%
Tofu
Fats
2%
Cowpea
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 Cowpea Tofu Opinion
Calories 116 76 Cowpea
Protein 7.73 8.08 Tofu
Fats 0.53 4.78 Tofu
Vitamin C 0.4 0.1 Cowpea
Carbs 20.76 1.87 Cowpea
Cholesterol 0 0
Vitamin D 0 0
Iron 2.51 5.36 Tofu
Calcium 24 350 Tofu
Potassium 278 121 Cowpea
Magnesium 53 30 Cowpea
Sugars 3.3 0.62 Cowpea
Fiber 6.5 0.3 Cowpea
Copper 0.268 0.193 Cowpea
Zinc 1.29 0.8 Cowpea
Starch
Phosphorus 156 97 Cowpea
Sodium 4 7 Cowpea
Vitamin A 15 85 Tofu
Vitamin E 0.28 0.01 Cowpea
Vitamin D 0 0
Vitamin B1 0.202 0.081 Cowpea
Vitamin B2 0.055 0.052 Cowpea
Vitamin B3 0.495 0.195 Cowpea
Vitamin B5 0.411 0.068 Cowpea
Vitamin B6 0.1 0.047 Cowpea
Vitamin B12 0 0
Vitamin K 1.7 2.4 Tofu
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.138 0.691 Cowpea
Monounsaturated Fat 0.044 1.056 Tofu
Polyunsaturated fat 0.225 2.699 Tofu
Tryptophan 0.095 0.12 Tofu
Threonine 0.294 0.402 Tofu
Isoleucine 0.314 0.435 Tofu
Leucine 0.592 0.713 Tofu
Lysine 0.523 0.452 Cowpea
Methionine 0.11 0.108 Cowpea
Phenylalanine 0.451 0.428 Cowpea
Valine 0.368 0.446 Tofu
Histidine 0.24 0.221 Cowpea
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.