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  6. Tofu vs. Pigeon pea

Tofu vs. Pigeon pea — In-Depth Nutrition Comparison

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How are Tofu and Pigeon pea different?

  • Tofu is richer in Calcium, Manganese, Selenium, Iron, Copper, Phosphorus, and Zinc, while Pigeon pea is higher in Folate, and Fiber.
  • Tofu covers your daily need of Calcium 64% more than Pigeon pea.
  • Tofu contains 15 times more Saturated Fat than Pigeon pea. Tofu contains 1.261g of Saturated Fat, while Pigeon pea contains 0.083g.

Tofu, raw, firm, prepared with calcium sulfate and Pigeon peas (red gram), mature seeds, cooked, boiled, without salt types were used in this article.

Infographic

Tofu vs Pigeon pea 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.
Tofu
Tofu
8
:
2
Pigeon pea
Pigeon pea
Contains more Calcium +1488.4%
Contains more Iron +139.6%
Contains more Magnesium +26.1%
Contains more Phosphorus +59.7%
Contains more Zinc +74.4%
Contains more Copper +40.5%
Contains more Manganese +135.7%
Contains more Selenium +500%
Contains more Potassium +62%
Contains less Sodium -64.3%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
Pigeon pea
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 42% 33% 51% 34% 1% 25% 90% 66% 16%
Contains more Calcium +1488.4%
Contains more Iron +139.6%
Contains more Magnesium +26.1%
Contains more Phosphorus +59.7%
Contains more Zinc +74.4%
Contains more Copper +40.5%
Contains more Manganese +135.7%
Contains more Selenium +500%
Contains more Potassium +62%
Contains less Sodium -64.3%

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.
Tofu
Tofu
5
:
3
Pigeon pea
Pigeon pea
Contains more Vitamin A +5433.3%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +72.9%
Contains more Vitamin B6 +84%
Contains more Vitamin B3 +105%
Contains more Vitamin B5 +139.8%
Contains more Folate +282.8%
Equal in Vitamin B1 - 0.146
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%
Pigeon 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% 0% 0% 0% 37% 14% 15% 20% 12% 84% 0% 0%
Contains more Vitamin A +5433.3%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +72.9%
Contains more Vitamin B6 +84%
Contains more Vitamin B3 +105%
Contains more Vitamin B5 +139.8%
Contains more Folate +282.8%
Equal in Vitamin B1 - 0.146

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
4
:
1
Pigeon pea
Pigeon pea
Contains more Protein +155.5%
Contains more Fats +2194.7%
Contains more Other +32.1%
Contains more Carbs +736.3%
Equal in Water - 68.55
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
Pigeon pea
7% 23% 69%
Protein: 6.76 g
Fats: 0.38 g
Carbs: 23.25 g
Water: 68.55 g
Other: 1.06 g
Contains more Protein +155.5%
Contains more Fats +2194.7%
Contains more Other +32.1%
Contains more Carbs +736.3%
Equal in Water - 68.55

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
:
1
Pigeon pea
Pigeon pea
Contains more Monounsaturated Fat +64066.7%
Contains more Polyunsaturated fat +2300.5%
Contains less Saturated Fat -93.4%
Tofu
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
Pigeon pea
29% 70%
Saturated Fat: 0.083 g
Monounsaturated Fat: 0.003 g
Polyunsaturated fat: 0.205 g
Contains more Monounsaturated Fat +64066.7%
Contains more Polyunsaturated fat +2300.5%
Contains less Saturated Fat -93.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tofu Pigeon pea Opinion
Net carbs 0.48g 16.55g Pigeon pea
Protein 17.27g 6.76g Tofu
Fats 8.72g 0.38g Tofu
Carbs 2.78g 23.25g Pigeon pea
Calories 144kcal 121kcal Tofu
Fiber 2.3g 6.7g Pigeon pea
Calcium 683mg 43mg Tofu
Iron 2.66mg 1.11mg Tofu
Magnesium 58mg 46mg Tofu
Phosphorus 190mg 119mg Tofu
Potassium 237mg 384mg Pigeon pea
Sodium 14mg 5mg Pigeon pea
Zinc 1.57mg 0.9mg Tofu
Copper 0.378mg 0.269mg Tofu
Manganese 1.181mg 0.501mg Tofu
Selenium 17.4µg 2.9µg Tofu
Vitamin A 166IU 3IU Tofu
Vitamin C 0.2mg 0mg Tofu
Vitamin B1 0.158mg 0.146mg Tofu
Vitamin B2 0.102mg 0.059mg Tofu
Vitamin B3 0.381mg 0.781mg Pigeon pea
Vitamin B5 0.133mg 0.319mg Pigeon pea
Vitamin B6 0.092mg 0.05mg Tofu
Folate 29µg 111µg Pigeon pea
Tryptophan 0.235mg 0.066mg Tofu
Threonine 0.785mg 0.239mg Tofu
Isoleucine 0.849mg 0.245mg Tofu
Leucine 1.392mg 0.483mg Tofu
Lysine 0.883mg 0.474mg Tofu
Methionine 0.211mg 0.076mg Tofu
Phenylalanine 0.835mg 0.579mg Tofu
Valine 0.87mg 0.292mg Tofu
Histidine 0.431mg 0.241mg Tofu
Saturated Fat 1.261g 0.083g Pigeon pea
Monounsaturated Fat 1.925g 0.003g Tofu
Polyunsaturated fat 4.921g 0.205g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Pigeon pea
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
11%
Tofu
15%
Pigeon pea
Minerals Daily Need Coverage Score
87%
Tofu
37%
Pigeon pea

Comparison summary

Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 7)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $1)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food contains less Sodium?
Pigeon pea
Pigeon pea contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Pigeon pea
Pigeon pea is lower in Saturated Fat (difference - 1.178g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/nutrients
  2. Pigeon pea - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172437/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.