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  6. Chickpeas vs. Tofu yogurt

Chickpeas vs. Tofu yogurt — In-Depth Nutrition Comparison

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Summary of differences between Chickpeas and Tofu yogurt

  • Chickpeas has more Folate, Copper, Fiber, Iron, Phosphorus, Zinc, Vitamin B6, and Potassium, however, Tofu yogurt is higher in Selenium, and Calcium.
  • Chickpeas covers your daily need of Folate 42% more than Tofu yogurt.
  • Chickpeas has 38 times more Fiber than Tofu yogurt. While Chickpeas has 7.6g of Fiber, Tofu yogurt has only 0.2g.

These are the specific foods used in this comparison Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt and Tofu yogurt.

Infographic

Chickpeas vs Tofu yogurt infographic
Infographic link

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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 35% 4.1% 40% 25% 8.5% 16% 4.6% 0% 71%
Contains more MagnesiumMagnesium +20%
Contains more PotassiumPotassium +519.1%
Contains more IronIron +172.6%
Contains more CopperCopper +369.3%
Contains more ZincZinc +393.5%
Contains more PhosphorusPhosphorus +342.1%
Contains less SodiumSodium -80%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +140.8%
Contains more SeleniumSelenium +251.4%

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% 1.6% 7% 0% 29% 15% 9.9% 17% 32% 0% 10% 129% 23%
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 8.3% 2% 6.2% 0% 15% 4.6% 4.5% 0% 4.6% 0% 8.8% 4.5% 26%
Contains more Vitamin EVitamin E +12.9%
Contains more Vitamin B1Vitamin B1 +93.3%
Contains more Vitamin B2Vitamin B2 +215%
Contains more Vitamin B3Vitamin B3 +119.2%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +595%
Contains more Vitamin KVitamin K +14.3%
Contains more FolateFolate +2766.7%
Contains more Vitamin CVitamin C +92.3%
Contains more Vitamin AVitamin A +22.2%
Contains more CholineCholine +13.1%
~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
4% 2% 16% 78%
Protein: 3.5 g
Fats: 1.8 g
Carbs: 15.96 g
Water: 77.5 g
Other: 1.24 g
Contains more ProteinProtein +153.1%
Contains more FatsFats +43.9%
Contains more CarbsCarbs +71.8%
Contains more WaterWater +28.7%
Contains more OtherOther +34.8%

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
15% 24% 61%
Saturated Fat: Sat. Fat 0.259 g
Monounsaturated Fat: Mono. Fat 0.4 g
Polyunsaturated fat: Poly. Fat 1.017 g
Contains more Mono. FatMonounsaturated Fat +45.8%
Contains more Poly. FatPolyunsaturated fat +13.7%
~equal in Saturated Fat ~0.259g

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 yogurt
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Chickpeas Tofu yogurt Opinion
Calories 164kcal 94kcal Chickpeas
Protein 8.86g 3.5g Chickpeas
Fats 2.59g 1.8g Chickpeas
Vitamin C 1.3mg 2.5mg Tofu yogurt
Net carbs 19.82g 15.76g Chickpeas
Carbs 27.42g 15.96g Chickpeas
Magnesium 48mg 40mg Chickpeas
Calcium 49mg 118mg Tofu yogurt
Potassium 291mg 47mg Chickpeas
Iron 2.89mg 1.06mg Chickpeas
Sugar 4.8g 1.24g Tofu yogurt
Fiber 7.6g 0.2g Chickpeas
Copper 0.352mg 0.075mg Chickpeas
Zinc 1.53mg 0.31mg Chickpeas
Phosphorus 168mg 38mg Chickpeas
Sodium 7mg 35mg Chickpeas
Vitamin A 27IU 33IU Tofu yogurt
Vitamin A 1µg 2µg Tofu yogurt
Vitamin E 0.35mg 0.31mg Chickpeas
Manganese 1.03mg Chickpeas
Selenium 3.7µg 13µg Tofu yogurt
Vitamin B1 0.116mg 0.06mg Chickpeas
Vitamin B2 0.063mg 0.02mg Chickpeas
Vitamin B3 0.526mg 0.24mg Chickpeas
Vitamin B5 0.286mg Chickpeas
Vitamin B6 0.139mg 0.02mg Chickpeas
Vitamin K 4µg 3.5µg Chickpeas
Folate 172µg 6µg Chickpeas
Choline 42.8mg 48.4mg Tofu yogurt
Saturated Fat 0.269g 0.259g Tofu yogurt
Monounsaturated Fat 0.583g 0.4g Chickpeas
Polyunsaturated fat 1.156g 1.017g Chickpeas
Tryptophan 0.085mg Chickpeas
Threonine 0.329mg Chickpeas
Isoleucine 0.38mg Chickpeas
Leucine 0.631mg Chickpeas
Lysine 0.593mg Chickpeas
Methionine 0.116mg Chickpeas
Phenylalanine 0.475mg Chickpeas
Valine 0.372mg Chickpeas
Histidine 0.244mg Chickpeas

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chickpeas Tofu yogurt
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
7%
Tofu yogurt
Minerals Daily Need Coverage Score
57%
Chickpeas
23%
Tofu yogurt

Comparison summary

Which food is lower in Sugar?
Tofu yogurt
Tofu yogurt is lower in Sugar (difference - 3.56g)
Which food is lower in Saturated Fat?
Tofu yogurt
Tofu yogurt is lower in Saturated Fat (difference - 0.01g)
Which food is lower in glycemic index?
Tofu yogurt
Tofu yogurt is lower in glycemic index (difference - 36)
Which food is cheaper?
Tofu yogurt
Tofu yogurt is cheaper (difference - $1)
Which food contains less Sodium?
Chickpeas
Chickpeas contains less Sodium (difference - 28mg)
Which food is richer in minerals?
Chickpeas
Chickpeas is relatively richer in minerals
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 yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167722/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.