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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 polyunsaturated fat.
  • Tofu covers your daily need for 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.
  • The glycemic index of chickpeas is higher.

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 15% 26% 108% 117% 42% 72% 0.91% 134% 20%
Tofu
Tofu
5
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 PotassiumPotassium +22.8%
Contains less SodiumSodium -50%
Contains more MagnesiumMagnesium +20.8%
Contains more CalciumCalcium +1293.9%
Contains more PhosphorusPhosphorus +13.1%
Contains more ManganeseManganese +14.7%
Contains more SeleniumSelenium +370.3%
~equal in Iron ~2.66mg
~equal in Copper ~0.378mg
~equal in Zinc ~1.57mg

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 4.3% 1.6% 7% 0% 29% 15% 9.9% 17% 32% 0% 10% 129% 23%
Tofu
Tofu
3
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% 10% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
Contains more Vitamin CVitamin C +550%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +38.1%
Contains more Vitamin B5Vitamin B5 +115%
Contains more Vitamin B6Vitamin B6 +51.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +493.1%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +514.8%
Contains more Vitamin B1Vitamin B1 +36.2%
Contains more Vitamin B2Vitamin B2 +61.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Tofu
4
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 CarbsCarbs +886.3%
Contains more ProteinProtein +94.9%
Contains more FatsFats +236.7%
Contains more WaterWater +16%
Contains more OtherOther +52.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 29% 58%
Saturated Fat: Sat. Fat 0.269 g
Monounsaturated Fat: Mono. Fat 0.583 g
Polyunsaturated fat: Poly. Fat 1.156 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 -78.7%
Contains more Mono. FatMonounsaturated Fat +230.2%
Contains more Poly. FatPolyunsaturated 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
Calories 164kcal 144kcal Chickpeas
Protein 8.86g 17.27g Tofu
Fats 2.59g 8.72g Tofu
Vitamin C 1.3mg 0.2mg Chickpeas
Net carbs 19.82g 0.48g Chickpeas
Carbs 27.42g 2.78g Chickpeas
Magnesium 48mg 58mg Tofu
Calcium 49mg 683mg Tofu
Potassium 291mg 237mg Chickpeas
Iron 2.89mg 2.66mg Chickpeas
Sugar 4.8g Tofu
Fiber 7.6g 2.3g Chickpeas
Copper 0.352mg 0.378mg Tofu
Zinc 1.53mg 1.57mg Tofu
Phosphorus 168mg 190mg Tofu
Sodium 7mg 14mg Chickpeas
Vitamin A 27IU 166IU Tofu
Vitamin A 1µg Chickpeas
Vitamin E 0.35mg Chickpeas
Manganese 1.03mg 1.181mg Tofu
Selenium 3.7µg 17.4µg Tofu
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
Vitamin K 4µg Chickpeas
Folate 172µg 29µg Chickpeas
Choline 42.8mg Chickpeas
Saturated Fat 0.269g 1.261g Chickpeas
Monounsaturated Fat 0.583g 1.925g Tofu
Polyunsaturated fat 1.156g 4.921g Tofu
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chickpeas Tofu
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
10%
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.