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Tofu vs Chickpea - 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.
Tofu Chickpea
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
Tofu Chickpea
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
4
Tofu
29
Chickpea
Mineral Summary Score
38
Tofu
55
Chickpea

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
Tofu
3
:
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%
Contains more Potassium +493.4%
Contains more Magnesium +163.3%
Contains more Copper +239.9%
Contains more Zinc +245%
Contains more Phosphorus +159.8%

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
Tofu
1
:
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%
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%

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
48%
Tofu
123%
Chickpea
Carbohydrates
2%
Tofu
63%
Chickpea
Fats
22%
Tofu
28%
Chickpea

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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 Tofu Chickpea Opinion
Calories 76 378 Chickpea
Protein 8.08 20.47 Chickpea
Fats 4.78 6.04 Chickpea
Vitamin C 0.1 4 Chickpea
Carbs 1.87 62.95 Chickpea
Cholesterol 0 0
Vitamin D 0 0
Iron 5.36 4.31 Tofu
Calcium 350 57 Tofu
Potassium 121 718 Chickpea
Magnesium 30 79 Chickpea
Sugars 0.62 10.7 Chickpea
Fiber 0.3 12.2 Chickpea
Copper 0.193 0.656 Chickpea
Zinc 0.8 2.76 Chickpea
Starch
Phosphorus 97 252 Chickpea
Sodium 7 24 Tofu
Vitamin A 85 67 Tofu
Vitamin E 0.01 0.82 Chickpea
Vitamin D 0 0
Vitamin B1 0.081 0.477 Chickpea
Vitamin B2 0.052 0.212 Chickpea
Vitamin B3 0.195 1.541 Chickpea
Vitamin B5 0.068 1.588 Chickpea
Vitamin B6 0.047 0.535 Chickpea
Vitamin B12 0 0
Vitamin K 2.4 9 Chickpea
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.691 0.603 Chickpea
Monounsaturated Fat 1.056 1.377 Chickpea
Polyunsaturated fat 2.699 2.731 Chickpea
Tryptophan 0.12 0.2 Chickpea
Threonine 0.402 0.766 Chickpea
Isoleucine 0.435 0.882 Chickpea
Leucine 0.713 1.465 Chickpea
Lysine 0.452 1.377 Chickpea
Methionine 0.108 0.27 Chickpea
Phenylalanine 0.428 1.103 Chickpea
Valine 0.446 0.865 Chickpea
Histidine 0.221 0.566 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.