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  6. Chickpea raw vs. Tofu

Chickpea raw vs. Tofu — In-Depth Nutrition Comparison

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Summary of differences between chickpea raw and tofu

  • Chickpea raw has more manganese, folate, copper, fiber, vitamin B6, vitamin B1, vitamin B5, phosphorus, and zinc; however, tofu is higher in calcium.
  • Chickpea raw covers your daily need for manganese, 900% more than tofu.
  • Chickpea raw has 41 times more fiber than tofu. While chickpea raw has 12.2g of fiber, tofu has only 0.3g.
  • The glycemic index of chickpea raw is higher.

These are the specific foods used in this comparison Chickpeas (garbanzo beans, bengal gram), mature seeds, raw and Tofu, raw, regular, 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
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 105% 11% 201% 64% 22% 42% 0.91% 79% 49%
Contains more MagnesiumMagnesium +163.3%
Contains more PotassiumPotassium +493.4%
Contains more CopperCopper +239.9%
Contains more ZincZinc +245%
Contains more PhosphorusPhosphorus +159.8%
Contains more ManganeseManganese +3421.7%
Contains more CalciumCalcium +514%
Contains more IronIron +24.4%
Contains less SodiumSodium -70.8%
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 0.33% 0% 0.2% 0% 20% 12% 3.7% 4.1% 11% 0% 6% 11% 16%
Contains more Vitamin CVitamin C +3900%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +8100%
Contains more Vitamin B1Vitamin B1 +488.9%
Contains more Vitamin B2Vitamin B2 +307.7%
Contains more Vitamin B3Vitamin B3 +690.3%
Contains more Vitamin B5Vitamin B5 +2235.3%
Contains more Vitamin B6Vitamin B6 +1038.3%
Contains more Vitamin KVitamin K +275%
Contains more FolateFolate +3613.3%
Contains more CholineCholine +244.8%
~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 0.605mg 900%
Folate 557µg 15µg 136%
Copper 0.656mg 0.193mg 51%
Fiber 12.2g 0.3g 48%
Vitamin B6 0.535mg 0.047mg 38%
Vitamin B1 0.477mg 0.081mg 33%
Vitamin B5 1.588mg 0.068mg 30%
Calcium 57mg 350mg 29%
Protein 20.47g 8.08g 25%
Phosphorus 252mg 97mg 22%
Carbs 62.95g 1.87g 20%
Potassium 718mg 121mg 18%
Zinc 2.76mg 0.8mg 18%
Selenium 0µg 8.9µg 16%
Calories 378kcal 76kcal 15%
Choline 99.3mg 28.8mg 13%
Iron 4.31mg 5.36mg 13%
Magnesium 79mg 30mg 12%
Vitamin B2 0.212mg 0.052mg 12%
Vitamin B3 1.541mg 0.195mg 8%
Vitamin K 9µg 2.4µg 6%
Vitamin E 0.82mg 0.01mg 5%
Vitamin C 4mg 0.1mg 4%
Fats 6.04g 4.78g 2%
Monounsaturated fat 1.377g 1.056g 1%
Sodium 24mg 7mg 1%
Net carbs 50.75g 1.57g N/A
Sugar 10.7g 0.62g N/A
Vitamin A 3µg 0%
Saturated fat 0.603g 0.691g 0%
Polyunsaturated fat 2.731g 2.699g 0%
Tryptophan 0.2mg 0.12mg 0%
Threonine 0.766mg 0.402mg 0%
Isoleucine 0.882mg 0.435mg 0%
Leucine 1.465mg 0.713mg 0%
Lysine 1.377mg 0.452mg 0%
Methionine 0.27mg 0.108mg 0%
Phenylalanine 1.103mg 0.428mg 0%
Valine 0.865mg 0.446mg 0%
Histidine 0.566mg 0.221mg 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
1
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
Contains more ProteinProtein +153.3%
Contains more FatsFats +26.4%
Contains more CarbsCarbs +3266.3%
Contains more OtherOther +297.2%
Contains more WaterWater +1000.9%

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
0
16% 24% 61%
Saturated fat: Sat. Fat 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
Contains less Sat. FatSaturated fat -12.7%
Contains more Mono. FatMonounsaturated fat +30.4%
~equal in Polyunsaturated fat ~2.699g

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/172476/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.