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
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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 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% |
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.
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| Contains less Sat. FatSaturated fat | -78.7% |
| Contains more Mono. FatMonounsaturated fat | +230.2% |
| Contains more Poly. FatPolyunsaturated fat | +325.7% |
