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  6. Chickpea raw vs. Tofu

Chickpea raw vs. Tofu — In-Depth Nutrition Comparison

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Important differences between chickpea raw and tofu

  • Chickpea raw has more manganese, folate, fiber, vitamin B6, copper, vitamin B5, vitamin B1, and iron; however, tofu has more calcium and selenium.
  • Chickpea raw's daily need coverage for manganese is 875% more.
  • Chickpea raw has 19 times more folate than tofu. Chickpea raw has 557µg of folate, while tofu has 29µg.
  • Chickpea raw has a higher glycemic index than tofu.

The food varieties used in the comparison are Chickpeas (garbanzo beans, bengal gram), mature seeds, raw and Tofu, raw, firm, prepared with calcium sulfate.

Infographic

Chickpea raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 56% 17% 63% 162% 219% 75% 108% 3.1% 2779% 0%
Tofu
Tofu
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
Contains more MagnesiumMagnesium +36.2%
Contains more PotassiumPotassium +203%
Contains more IronIron +62%
Contains more CopperCopper +73.5%
Contains more ZincZinc +75.8%
Contains more PhosphorusPhosphorus +32.6%
Contains more ManganeseManganese +1704.1%
Contains more CalciumCalcium +1098.2%
Contains less SodiumSodium -41.7%
Contains more SeleniumSelenium +∞%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 13% 1% 16% 0% 119% 49% 29% 95% 123% 0% 23% 418% 54%
Tofu
Tofu
0
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
Contains more Vitamin CVitamin C +1900%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +201.9%
Contains more Vitamin B2Vitamin B2 +107.8%
Contains more Vitamin B3Vitamin B3 +304.5%
Contains more Vitamin B5Vitamin B5 +1094%
Contains more Vitamin B6Vitamin B6 +481.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1820.7%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chickpea raw Tofu DV% diff.
Manganese 21.306mg 1.181mg 875%
Folate 557µg 29µg 132%
Calcium 57mg 683mg 63%
Fiber 12.2g 2.3g 40%
Vitamin B6 0.535mg 0.092mg 34%
Selenium 0µg 17.4µg 32%
Copper 0.656mg 0.378mg 31%
Vitamin B5 1.588mg 0.133mg 29%
Vitamin B1 0.477mg 0.158mg 27%
Iron 4.31mg 2.66mg 21%
Carbs 62.95g 2.78g 20%
Choline 99.3mg 18%
Polyunsaturated fat 2.731g 4.921g 15%
Potassium 718mg 237mg 14%
Calories 378kcal 144kcal 12%
Zinc 2.76mg 1.57mg 11%
Phosphorus 252mg 190mg 9%
Vitamin B2 0.212mg 0.102mg 8%
Vitamin K 9µg 8%
Vitamin B3 1.541mg 0.381mg 7%
Protein 20.47g 17.27g 6%
Vitamin E 0.82mg 5%
Magnesium 79mg 58mg 5%
Vitamin C 4mg 0.2mg 4%
Fats 6.04g 8.72g 4%
Saturated fat 0.603g 1.261g 3%
Monounsaturated fat 1.377g 1.925g 1%
Net carbs 50.75g 0.48g N/A
Sugar 10.7g N/A
Sodium 24mg 14mg 0%
Vitamin A 3µg 0%
Tryptophan 0.2mg 0.235mg 0%
Threonine 0.766mg 0.785mg 0%
Isoleucine 0.882mg 0.849mg 0%
Leucine 1.465mg 1.392mg 0%
Lysine 1.377mg 0.883mg 0%
Methionine 0.27mg 0.211mg 0%
Phenylalanine 1.103mg 0.835mg 0%
Valine 0.865mg 0.87mg 0%
Histidine 0.566mg 0.431mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 6% 63% 8% 3%
Protein: 20.47 g
Fats: 6.04 g
Carbs: 62.95 g
Water: 7.68 g
Other: 2.86 g
Tofu
Tofu
2
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 ProteinProtein +18.5%
Contains more CarbsCarbs +2164.4%
Contains more OtherOther +104.3%
Contains more FatsFats +44.4%
Contains more WaterWater +809.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 29% 58%
Saturated fat: Sat. Fat 0.603 g
Monounsaturated fat: Mono. Fat 1.377 g
Polyunsaturated fat: Poly. Fat 2.731 g
Tofu
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 1.261 g
Monounsaturated fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 g
Contains less Sat. FatSaturated fat -52.2%
Contains more Mono. FatMonounsaturated fat +39.8%
Contains more Poly. FatPolyunsaturated fat +80.2%

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. Chickpea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173756/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.