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  6. Cowpea (Black-eyed pea) vs. Tofu

Cowpea (Black-eyed pea) vs. Tofu — In-Depth Nutrition Comparison

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How are Cowpea (Black-eyed pea) and Tofu different?

  • Cowpea (Black-eyed pea) is higher in Folate, Fiber, and Vitamin B5, however, Tofu is richer in Calcium, Manganese, Selenium, and Copper.
  • Daily need coverage for Calcium from Tofu is 66% higher.
  • Cowpea (Black-eyed pea) contains 7 times more Folate than Tofu. While Cowpea (Black-eyed pea) contains 208µg of Folate, Tofu contains only 29µg.
  • Cowpea (Black-eyed pea) has less Saturated Fat.

Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt and Tofu, raw, firm, prepared with calcium sulfate are the varieties used in this article.

Infographic

Cowpea (Black-eyed pea) vs Tofu infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
2
:
8
Tofu
Tofu
Contains more Potassium +17.3%
Contains less Sodium -71.4%
Contains more Calcium +2745.8%
Contains more Phosphorus +21.8%
Contains more Zinc +21.7%
Contains more Copper +41%
Contains more Manganese +148.6%
Contains more Selenium +596%
Equal in Iron - 2.66
Equal in Magnesium - 58
Cowpea (Black-eyed pea)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 95% 38% 67% 25% 1% 36% 90% 62% 14%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
Contains more Potassium +17.3%
Contains less Sodium -71.4%
Contains more Calcium +2745.8%
Contains more Phosphorus +21.8%
Contains more Zinc +21.7%
Contains more Copper +41%
Contains more Manganese +148.6%
Contains more Selenium +596%
Equal in Iron - 2.66
Equal in Magnesium - 58

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
8
:
2
Tofu
Tofu
Contains more Vitamin C +100%
Contains more Vitamin B1 +27.8%
Contains more Vitamin B3 +29.9%
Contains more Vitamin B5 +209%
Contains more Folate +617.2%
Contains more Vitamin A +1006.7%
Contains more Vitamin B2 +85.5%
Equal in Vitamin B6 - 0.092
Cowpea (Black-eyed pea)
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 0% 2% 51% 13% 10% 25% 24% 156% 0% 5%
Tofu
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 0% 0% 1% 40% 24% 8% 8% 22% 22% 0% 0%
Contains more Vitamin C +100%
Contains more Vitamin B1 +27.8%
Contains more Vitamin B3 +29.9%
Contains more Vitamin B5 +209%
Contains more Folate +617.2%
Contains more Vitamin A +1006.7%
Contains more Vitamin B2 +85.5%
Equal in Vitamin B6 - 0.092

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
2
:
3
Tofu
Tofu
Contains more Carbs +646.8%
Contains more Protein +123.4%
Contains more Fats +1545.3%
Contains more Other +48.9%
Equal in Water - 69.83
Cowpea (Black-eyed pea)
8% 21% 70%
Protein: 7.73 g
Fats: 0.53 g
Carbs: 20.76 g
Water: 70.04 g
Other: 0.94 g
Tofu
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
Contains more Carbs +646.8%
Contains more Protein +123.4%
Contains more Fats +1545.3%
Contains more Other +48.9%
Equal in Water - 69.83

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
1
:
2
Tofu
Tofu
Contains less Saturated Fat -89.1%
Contains more Monounsaturated Fat +4275%
Contains more Polyunsaturated fat +2087.1%
Cowpea (Black-eyed pea)
34% 11% 55%
Saturated Fat: 0.138 g
Monounsaturated Fat: 0.044 g
Polyunsaturated fat: 0.225 g
Tofu
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
Contains less Saturated Fat -89.1%
Contains more Monounsaturated Fat +4275%
Contains more Polyunsaturated fat +2087.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cowpea (Black-eyed pea) Tofu
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Cowpea (Black-eyed pea) Tofu Opinion
Net carbs 14.26g 0.48g Cowpea (Black-eyed pea)
Protein 7.73g 17.27g Tofu
Fats 0.53g 8.72g Tofu
Carbs 20.76g 2.78g Cowpea (Black-eyed pea)
Calories 116kcal 144kcal Tofu
Sugar 3.3g Tofu
Fiber 6.5g 2.3g Cowpea (Black-eyed pea)
Calcium 24mg 683mg Tofu
Iron 2.51mg 2.66mg Tofu
Magnesium 53mg 58mg Tofu
Phosphorus 156mg 190mg Tofu
Potassium 278mg 237mg Cowpea (Black-eyed pea)
Sodium 4mg 14mg Cowpea (Black-eyed pea)
Zinc 1.29mg 1.57mg Tofu
Copper 0.268mg 0.378mg Tofu
Manganese 0.475mg 1.181mg Tofu
Selenium 2.5µg 17.4µg Tofu
Vitamin A 15IU 166IU Tofu
Vitamin A RAE 1µg Cowpea (Black-eyed pea)
Vitamin E 0.28mg Cowpea (Black-eyed pea)
Vitamin C 0.4mg 0.2mg Cowpea (Black-eyed pea)
Vitamin B1 0.202mg 0.158mg Cowpea (Black-eyed pea)
Vitamin B2 0.055mg 0.102mg Tofu
Vitamin B3 0.495mg 0.381mg Cowpea (Black-eyed pea)
Vitamin B5 0.411mg 0.133mg Cowpea (Black-eyed pea)
Vitamin B6 0.1mg 0.092mg Cowpea (Black-eyed pea)
Folate 208µg 29µg Cowpea (Black-eyed pea)
Vitamin K 1.7µg Cowpea (Black-eyed pea)
Tryptophan 0.095mg 0.235mg Tofu
Threonine 0.294mg 0.785mg Tofu
Isoleucine 0.314mg 0.849mg Tofu
Leucine 0.592mg 1.392mg Tofu
Lysine 0.523mg 0.883mg Tofu
Methionine 0.11mg 0.211mg Tofu
Phenylalanine 0.451mg 0.835mg Tofu
Valine 0.368mg 0.87mg Tofu
Histidine 0.24mg 0.431mg Tofu
Saturated Fat 0.138g 1.261g Cowpea (Black-eyed pea)
Monounsaturated Fat 0.044g 1.925g Tofu
Polyunsaturated fat 0.225g 4.921g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cowpea (Black-eyed pea) Tofu
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
24%
Cowpea (Black-eyed pea)
11%
Tofu
Minerals Daily Need Coverage Score
43%
Cowpea (Black-eyed pea)
87%
Tofu

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 3.3g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 37)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $2)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food contains less Sodium?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in Saturated Fat (difference - 1.123g)
Which food is richer in vitamins?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Cowpea (Black-eyed pea) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173759/nutrients
  2. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.