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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 have more folate, copper, fiber, iron, phosphorus, zinc, vitamin B6, and potassium; however, tofu yogurt is higher in selenium and calcium.
  • Chickpeas cover your daily need for folate, 42% more than tofu yogurt.
  • Chickpeas have 38 times more fiber than tofu yogurt. While chickpeas have 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
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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%
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% 0.33% 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% 0.67% 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 +100%
Contains more CholineCholine +13.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chickpeas Tofu yogurt DV% diff.
Manganese 1.03mg 45%
Folate 172µg 6µg 42%
Copper 0.352mg 0.075mg 31%
Fiber 7.6g 0.2g 30%
Iron 2.89mg 1.06mg 23%
Phosphorus 168mg 38mg 19%
Selenium 3.7µg 13µg 17%
Protein 8.86g 3.5g 11%
Zinc 1.53mg 0.31mg 11%
Vitamin B6 0.139mg 0.02mg 9%
Calcium 49mg 118mg 7%
Potassium 291mg 47mg 7%
Vitamin B5 0.286mg 6%
Vitamin B1 0.116mg 0.06mg 5%
Calories 164kcal 94kcal 4%
Carbs 27.42g 15.96g 4%
Vitamin B2 0.063mg 0.02mg 3%
Magnesium 48mg 40mg 2%
Vitamin B3 0.526mg 0.24mg 2%
Sodium 7mg 35mg 1%
Vitamin C 1.3mg 2.5mg 1%
Polyunsaturated fat 1.156g 1.017g 1%
Fats 2.59g 1.8g 1%
Choline 42.8mg 48.4mg 1%
Net carbs 19.82g 15.76g N/A
Sugar 4.8g 1.24g N/A
Vitamin A 1µg 2µg 0%
Vitamin E 0.35mg 0.31mg 0%
Vitamin K 4µg 3.5µg 0%
Saturated fat 0.269g 0.259g 0%
Monounsaturated fat 0.583g 0.4g 0%
Tryptophan 0.085mg 0%
Threonine 0.329mg 0%
Isoleucine 0.38mg 0%
Leucine 0.631mg 0%
Lysine 0.593mg 0%
Methionine 0.116mg 0%
Phenylalanine 0.475mg 0%
Valine 0.372mg 0%
Histidine 0.244mg 0%

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

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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.