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Chickpea vs Tofu - In-Depth Nutrition Comparison

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Summary of differences between Chickpea and Tofu

  • Chickpea has more Manganese, Folate, Copper, Fiber, Vitamin B6, Vitamin B1, Vitamin B5, Phosphorus, and Zinc, however Tofu is higher in Calcium.
  • Chickpea covers your daily need of Manganese 900% more than Tofu.
  • Chickpea has 41 times more Fiber than Tofu. While Chickpea has 12.2g of Fiber, Tofu has only 0.3g.

These are the specific foods used in this comparison Chickpeas (garbanzo beans, bengal gram), mature seeds, raw and Tofu, raw, regular, prepared with calcium sulfate.

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Chickpea 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
3
Tofu
Contains more Potassium +493.4%
Contains more Magnesium +163.3%
Contains more Copper +239.9%
Contains more Zinc +245%
Contains more Phosphorus +159.8%
Contains more Iron +24.4%
Contains more Calcium +514%
Contains less Sodium -70.8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 162% 18% 64% 57% 219% 76% 108% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 201% 105% 11% 22% 65% 22% 42% 1%
Contains more Potassium +493.4%
Contains more Magnesium +163.3%
Contains more Copper +239.9%
Contains more Zinc +245%
Contains more Phosphorus +159.8%
Contains more Iron +24.4%
Contains more Calcium +514%
Contains less Sodium -70.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
1
Tofu
Contains more Vitamin C +3900%
Contains more Vitamin E +8100%
Contains more Vitamin B1 +488.9%
Contains more Vitamin B2 +307.7%
Contains more Vitamin B3 +690.3%
Contains more Vitamin B5 +2235.3%
Contains more Vitamin B6 +1038.3%
Contains more Vitamin K +275%
Contains more Folate +3613.3%
Contains more Vitamin A +26.9%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 14% 5% 17% 0% 120% 49% 29% 96% 124% 0% 23% 418%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 6% 1% 0% 21% 12% 4% 5% 11% 0% 6% 12%
Contains more Vitamin C +3900%
Contains more Vitamin E +8100%
Contains more Vitamin B1 +488.9%
Contains more Vitamin B2 +307.7%
Contains more Vitamin B3 +690.3%
Contains more Vitamin B5 +2235.3%
Contains more Vitamin B6 +1038.3%
Contains more Vitamin K +275%
Contains more Folate +3613.3%
Contains more Vitamin A +26.9%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
74
Chickpea
6
Tofu
Mineral Summary Score
88
Chickpea
58
Tofu

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
123%
Chickpea
48%
Tofu
Carbohydrates
63%
Chickpea
2%
Tofu
Fats
28%
Chickpea
22%
Tofu

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Chickpea Tofu
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chickpea Tofu
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 10.08g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 17mg)
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 lower in Saturated Fat?
Chickpea
Chickpea is lower in Saturated Fat (difference - 0.088g)
Which food is richer in minerals?
Chickpea
Chickpea is relatively richer in minerals
Which food is richer in vitamins?
Chickpea
Chickpea is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Chickpea Tofu Opinion
Calories 378 76 Chickpea
Protein 20.47 8.08 Chickpea
Fats 6.04 4.78 Chickpea
Vitamin C 4 0.1 Chickpea
Carbs 62.95 1.87 Chickpea
Cholesterol 0 0
Vitamin D 0 0
Iron 4.31 5.36 Tofu
Calcium 57 350 Tofu
Potassium 718 121 Chickpea
Magnesium 79 30 Chickpea
Sugar 10.7 0.62 Tofu
Fiber 12.2 0.3 Chickpea
Copper 0.656 0.193 Chickpea
Zinc 2.76 0.8 Chickpea
Starch
Phosphorus 252 97 Chickpea
Sodium 24 7 Tofu
Vitamin A 67 85 Tofu
Vitamin E 0.82 0.01 Chickpea
Vitamin D 0 0
Vitamin B1 0.477 0.081 Chickpea
Vitamin B2 0.212 0.052 Chickpea
Vitamin B3 1.541 0.195 Chickpea
Vitamin B5 1.588 0.068 Chickpea
Vitamin B6 0.535 0.047 Chickpea
Vitamin B12 0 0
Vitamin K 9 2.4 Chickpea
Folate 557 15 Chickpea
Trans Fat 0 0
Saturated Fat 0.603 0.691 Chickpea
Monounsaturated Fat 1.377 1.056 Chickpea
Polyunsaturated fat 2.731 2.699 Chickpea
Tryptophan 0.2 0.12 Chickpea
Threonine 0.766 0.402 Chickpea
Isoleucine 0.882 0.435 Chickpea
Leucine 1.465 0.713 Chickpea
Lysine 1.377 0.452 Chickpea
Methionine 0.27 0.108 Chickpea
Phenylalanine 1.103 0.428 Chickpea
Valine 0.865 0.446 Chickpea
Histidine 0.566 0.221 Chickpea
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Chickpea - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173756/nutrients
  2. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172476/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.