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.
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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.
Contains
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Potassium
+22.8%
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less
Sodium
-50%
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Calcium
+1293.9%
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Magnesium
+20.8%
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Phosphorus
+13.1%
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Manganese
+14.7%
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Selenium
+370.3%
Equal in Iron - 2.66
Equal in Zinc - 1.57
Equal in Copper - 0.378
Contains
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Potassium
+22.8%
Contains
less
Sodium
-50%
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Calcium
+1293.9%
Contains
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Magnesium
+20.8%
Contains
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Phosphorus
+13.1%
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Manganese
+14.7%
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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.
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Vitamin C
+550%
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Vitamin B3
+38.1%
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Vitamin B5
+115%
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Vitamin B6
+51.1%
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Folate
+493.1%
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Vitamin A
+514.8%
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Vitamin B1
+36.2%
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Vitamin B2
+61.9%
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Vitamin C
+550%
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Vitamin B3
+38.1%
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Vitamin B5
+115%
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Vitamin B6
+51.1%
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Folate
+493.1%
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Vitamin A
+514.8%
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Vitamin B1
+36.2%
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Vitamin B2
+61.9%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Carbs
+886.3%
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Protein
+94.9%
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Fats
+236.7%
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Water
+16%
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Other
+52.2%
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Carbs
+886.3%
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Protein
+94.9%
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Fats
+236.7%
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Water
+16%
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Other
+52.2%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Saturated Fat
-78.7%
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Monounsaturated Fat
+230.2%
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Polyunsaturated fat
+325.7%
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Saturated Fat
-78.7%
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Monounsaturated Fat
+230.2%
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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.
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Lower in Sugar |
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Lower in Glycemic Index |
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Lower in price |
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Rich in minerals |
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Lower in Sodium |
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Lower in Saturated Fat |
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Rich in vitamins |
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Lower in Cholesterol | Equal |
All nutrients comparison - raw data values
Nutrient | ![]() |
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Opinion |
Net carbs | 19.82g | 0.48g |
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Protein | 8.86g | 17.27g |
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Fats | 2.59g | 8.72g |
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Carbs | 27.42g | 2.78g |
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Calories | 164kcal | 144kcal |
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Sugar | 4.8g |
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Fiber | 7.6g | 2.3g |
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Calcium | 49mg | 683mg |
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Iron | 2.89mg | 2.66mg |
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Magnesium | 48mg | 58mg |
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Phosphorus | 168mg | 190mg |
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Potassium | 291mg | 237mg |
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Sodium | 7mg | 14mg |
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Zinc | 1.53mg | 1.57mg |
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Copper | 0.352mg | 0.378mg |
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Manganese | 1.03mg | 1.181mg |
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Selenium | 3.7µg | 17.4µg |
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Vitamin A | 27IU | 166IU |
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Vitamin A RAE | 1µg |
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Vitamin E | 0.35mg |
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Vitamin C | 1.3mg | 0.2mg |
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Vitamin B1 | 0.116mg | 0.158mg |
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Vitamin B2 | 0.063mg | 0.102mg |
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Vitamin B3 | 0.526mg | 0.381mg |
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Vitamin B5 | 0.286mg | 0.133mg |
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Vitamin B6 | 0.139mg | 0.092mg |
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Folate | 172µg | 29µg |
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Vitamin K | 4µg |
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Tryptophan | 0.085mg | 0.235mg |
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Threonine | 0.329mg | 0.785mg |
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Isoleucine | 0.38mg | 0.849mg |
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Leucine | 0.631mg | 1.392mg |
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Lysine | 0.593mg | 0.883mg |
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Methionine | 0.116mg | 0.211mg |
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Phenylalanine | 0.475mg | 0.835mg |
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Valine | 0.372mg | 0.87mg |
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Histidine | 0.244mg | 0.431mg |
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Saturated Fat | 0.269g | 1.261g |
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Monounsaturated Fat | 0.583g | 1.925g |
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Polyunsaturated fat | 1.156g | 4.921g |
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Which food is preferable for your diet?


is better in case of low diet
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Low Fats diet |
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Low Carbs diet |
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Low Calories diet |
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Low Glycemic Index diet |
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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%

11%

Minerals Daily Need Coverage Score
57%

87%

Comparison summary
Which food is lower in Sugar?

Tofu is lower in Sugar (difference - 4.8g)
Which food is lower in glycemic index?

Tofu is lower in glycemic index (difference - 21)
Which food is cheaper?

Tofu is cheaper (difference - $1)
Which food is richer in minerals?

Tofu is relatively richer in minerals
Which food contains less Sodium?

Chickpeas contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?

Chickpeas is lower in Saturated Fat (difference - 0.992g)
Which food is richer in vitamins?

Chickpeas is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)