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% |
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% |
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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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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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%
9%
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)