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  6. Chickpeas vs. Tofu

Chickpeas vs. Tofu — In-Depth Nutrition Comparison

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Summary of differences between Chickpeas and Tofu

  • Chickpeas has more Folate, and Fiber, however, Tofu is higher in Calcium, Selenium, Manganese, and Monounsaturated Fat.
  • Tofu covers your daily need of Calcium 63% more than Chickpeas.
  • Chickpeas has 6 times more Folate than Tofu. While Chickpeas has 172µg of Folate, Tofu has only 29µg.
  • Chickpeas has less Saturated Fat.

These are the specific foods used in this comparison Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt and Tofu, raw, firm, prepared with calcium sulfate.

Infographic

Chickpeas 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.
Chickpeas
Chickpeas
3
:
7
Tofu
Tofu
Contains more Potassium +22.8%
Contains less Sodium -50%
Contains more Calcium +1293.9%
Contains more Magnesium +20.8%
Contains more Phosphorus +13.1%
Contains more Manganese +14.7%
Contains more Selenium +370.3%
Equal in Iron - 2.66
Equal in Zinc - 1.57
Equal in Copper - 0.378
Chickpeas
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 109% 35% 72% 26% 1% 42% 118% 135% 21%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
Contains more Potassium +22.8%
Contains less Sodium -50%
Contains more Calcium +1293.9%
Contains more Magnesium +20.8%
Contains more Phosphorus +13.1%
Contains more Manganese +14.7%
Contains more Selenium +370.3%
Equal in Iron - 2.66
Equal in Zinc - 1.57
Equal in Copper - 0.378

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.
Chickpeas
Chickpeas
7
:
3
Tofu
Tofu
Contains more Vitamin C +550%
Contains more Vitamin B3 +38.1%
Contains more Vitamin B5 +115%
Contains more Vitamin B6 +51.1%
Contains more Folate +493.1%
Contains more Vitamin A +514.8%
Contains more Vitamin B1 +36.2%
Contains more Vitamin B2 +61.9%
Chickpeas
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 7% 0% 5% 30% 15% 10% 18% 33% 129% 0% 10%
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 +550%
Contains more Vitamin B3 +38.1%
Contains more Vitamin B5 +115%
Contains more Vitamin B6 +51.1%
Contains more Folate +493.1%
Contains more Vitamin A +514.8%
Contains more Vitamin B1 +36.2%
Contains more Vitamin B2 +61.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chickpeas
Chickpeas
1
:
4
Tofu
Tofu
Contains more Carbs +886.3%
Contains more Protein +94.9%
Contains more Fats +236.7%
Contains more Water +16%
Contains more Other +52.2%
Chickpeas
9% 3% 27% 60%
Protein: 8.86 g
Fats: 2.59 g
Carbs: 27.42 g
Water: 60.21 g
Other: 0.92 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 +886.3%
Contains more Protein +94.9%
Contains more Fats +236.7%
Contains more Water +16%
Contains more Other +52.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chickpeas
Chickpeas
1
:
2
Tofu
Tofu
Contains less Saturated Fat -78.7%
Contains more Monounsaturated Fat +230.2%
Contains more Polyunsaturated fat +325.7%
Chickpeas
13% 29% 58%
Saturated Fat: 0.269 g
Monounsaturated Fat: 0.583 g
Polyunsaturated fat: 1.156 g
Tofu
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
Contains less Saturated Fat -78.7%
Contains more Monounsaturated Fat +230.2%
Contains more Polyunsaturated fat +325.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chickpeas 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 Chickpeas Tofu Opinion
Net carbs 19.82g 0.48g Chickpeas
Protein 8.86g 17.27g Tofu
Fats 2.59g 8.72g Tofu
Carbs 27.42g 2.78g Chickpeas
Calories 164kcal 144kcal Chickpeas
Sugar 4.8g Tofu
Fiber 7.6g 2.3g Chickpeas
Calcium 49mg 683mg Tofu
Iron 2.89mg 2.66mg Chickpeas
Magnesium 48mg 58mg Tofu
Phosphorus 168mg 190mg Tofu
Potassium 291mg 237mg Chickpeas
Sodium 7mg 14mg Chickpeas
Zinc 1.53mg 1.57mg Tofu
Copper 0.352mg 0.378mg Tofu
Manganese 1.03mg 1.181mg Tofu
Selenium 3.7µg 17.4µg Tofu
Vitamin A 27IU 166IU Tofu
Vitamin A RAE 1µg Chickpeas
Vitamin E 0.35mg Chickpeas
Vitamin C 1.3mg 0.2mg Chickpeas
Vitamin B1 0.116mg 0.158mg Tofu
Vitamin B2 0.063mg 0.102mg Tofu
Vitamin B3 0.526mg 0.381mg Chickpeas
Vitamin B5 0.286mg 0.133mg Chickpeas
Vitamin B6 0.139mg 0.092mg Chickpeas
Folate 172µg 29µg Chickpeas
Vitamin K 4µg Chickpeas
Tryptophan 0.085mg 0.235mg Tofu
Threonine 0.329mg 0.785mg Tofu
Isoleucine 0.38mg 0.849mg Tofu
Leucine 0.631mg 1.392mg Tofu
Lysine 0.593mg 0.883mg Tofu
Methionine 0.116mg 0.211mg Tofu
Phenylalanine 0.475mg 0.835mg Tofu
Valine 0.372mg 0.87mg Tofu
Histidine 0.244mg 0.431mg Tofu
Saturated Fat 0.269g 1.261g Chickpeas
Monounsaturated Fat 0.583g 1.925g Tofu
Polyunsaturated fat 1.156g 4.921g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chickpeas 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
21%
Chickpeas
11%
Tofu
Minerals Daily Need Coverage Score
57%
Chickpeas
87%
Tofu

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 4.8g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 21)
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?
Chickpeas
Chickpeas contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Chickpeas
Chickpeas is lower in Saturated Fat (difference - 0.992g)
Which food is richer in vitamins?
Chickpeas
Chickpeas 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. Chickpeas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173757/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.