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Chickpeas vs. Tofu — In-Depth Nutrition Comparison

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Summary of differences between chickpeas and tofu

  • Chickpeas have 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 have 6 times more folate than tofu. While chickpeas have 172µg of folate, tofu has only 29µg.
  • Chickpeas have 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
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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.
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
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% 0.33% 7% 0% 29% 15% 9.9% 17% 32% 0% 10% 129% 23%
Tofu
2
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 +550%
Contains more Vitamin AVitamin A +∞%
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 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
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
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 DV% diff.
Calcium 49mg 683mg 63%
Folate 172µg 29µg 36%
Selenium 3.7µg 17.4µg 25%
Polyunsaturated fat 1.156g 4.921g 25%
Fiber 7.6g 2.3g 21%
Protein 8.86g 17.27g 17%
Fats 2.59g 8.72g 9%
Choline 42.8mg 8%
Carbs 27.42g 2.78g 8%
Manganese 1.03mg 1.181mg 7%
Saturated fat 0.269g 1.261g 5%
Vitamin B1 0.116mg 0.158mg 4%
Vitamin B6 0.139mg 0.092mg 4%
Copper 0.352mg 0.378mg 3%
Vitamin B5 0.286mg 0.133mg 3%
Phosphorus 168mg 190mg 3%
Iron 2.89mg 2.66mg 3%
Vitamin K 4µg 3%
Monounsaturated fat 0.583g 1.925g 3%
Vitamin B2 0.063mg 0.102mg 3%
Vitamin E 0.35mg 2%
Potassium 291mg 237mg 2%
Magnesium 48mg 58mg 2%
Calories 164kcal 144kcal 1%
Vitamin C 1.3mg 0.2mg 1%
Vitamin B3 0.526mg 0.381mg 1%
Net carbs 19.82g 0.48g N/A
Sugar 4.8g N/A
Zinc 1.53mg 1.57mg 0%
Sodium 7mg 14mg 0%
Vitamin A 1µg 0%
Tryptophan 0.085mg 0.235mg 0%
Threonine 0.329mg 0.785mg 0%
Isoleucine 0.38mg 0.849mg 0%
Leucine 0.631mg 1.392mg 0%
Lysine 0.593mg 0.883mg 0%
Methionine 0.116mg 0.211mg 0%
Phenylalanine 0.475mg 0.835mg 0%
Valine 0.372mg 0.87mg 0%
Histidine 0.244mg 0.431mg 0%

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
9%
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.