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Cowpea (Black-eyed pea) vs Tofu - In-Depth Nutrition Comparison

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How are Cowpea (Black-eyed pea) and Tofu different?

  • Cowpea (Black-eyed pea) is higher in Folate, Fiber, and Vitamin B5, however Tofu is richer in Calcium, Manganese, Selenium, and Copper.
  • Daily need coverage for Calcium from Tofu is 66% higher.
  • Cowpea (Black-eyed pea) contains 7 times more Folate than Tofu. While Cowpea (Black-eyed pea) contains 208µg of Folate, Tofu contains only 29µg.
  • Cowpea (Black-eyed pea) has less Saturated Fat.

Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt and Tofu, raw, firm, prepared with calcium sulfate are the varieties used in this article.

Infographic

Cowpea (Black-eyed pea) 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
Contains more Potassium +17.3%
Contains less Sodium -71.4%
Contains more Calcium +2745.8%
Contains more Phosphorus +21.8%
Contains more Zinc +21.7%
Contains more Copper +41%
Equal in Iron - 2.66
Equal in Magnesium - 58
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 95% 38% 67% 25% 1% 36% 90%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 205% 100% 42% 82% 21% 2% 43% 126%
Contains more Potassium +17.3%
Contains less Sodium -71.4%
Contains more Calcium +2745.8%
Contains more Phosphorus +21.8%
Contains more Zinc +21.7%
Contains more Copper +41%
Equal in Iron - 2.66
Equal in Magnesium - 58

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
:
2
Tofu
Contains more Vitamin C +100%
Contains more Vitamin B1 +27.8%
Contains more Vitamin B3 +29.9%
Contains more Vitamin B5 +209%
Contains more Folate +617.2%
Contains more Vitamin A +1006.7%
Contains more Vitamin B2 +85.5%
Equal in Vitamin B6 - 0.092
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 0% 2% 51% 13% 10% 25% 24% 156% 0% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 0% 0% 1% 40% 24% 8% 8% 22% 22% 0% 0%
Contains more Vitamin C +100%
Contains more Vitamin B1 +27.8%
Contains more Vitamin B3 +29.9%
Contains more Vitamin B5 +209%
Contains more Folate +617.2%
Contains more Vitamin A +1006.7%
Contains more Vitamin B2 +85.5%
Equal in Vitamin B6 - 0.092

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.
Cowpea (Black-eyed pea) Tofu
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Cowpea (Black-eyed pea) Tofu Opinion
Net carbs 14.26g 0.48g Cowpea (Black-eyed pea)
Protein 7.73g 17.27g Tofu
Fats 0.53g 8.72g Tofu
Carbs 20.76g 2.78g Cowpea (Black-eyed pea)
Calories 116kcal 144kcal Tofu
Starch g g
Fructose g g
Sugar 3.3g g Tofu
Fiber 6.5g 2.3g Cowpea (Black-eyed pea)
Calcium 24mg 683mg Tofu
Iron 2.51mg 2.66mg Tofu
Magnesium 53mg 58mg Tofu
Phosphorus 156mg 190mg Tofu
Potassium 278mg 237mg Cowpea (Black-eyed pea)
Sodium 4mg 14mg Cowpea (Black-eyed pea)
Zinc 1.29mg 1.57mg Tofu
Copper 0.268mg 0.378mg Tofu
Vitamin A 15IU 166IU Tofu
Vitamin E 0.28mg mg Cowpea (Black-eyed pea)
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.4mg 0.2mg Cowpea (Black-eyed pea)
Vitamin B1 0.202mg 0.158mg Cowpea (Black-eyed pea)
Vitamin B2 0.055mg 0.102mg Tofu
Vitamin B3 0.495mg 0.381mg Cowpea (Black-eyed pea)
Vitamin B5 0.411mg 0.133mg Cowpea (Black-eyed pea)
Vitamin B6 0.1mg 0.092mg Cowpea (Black-eyed pea)
Folate 208µg 29µg Cowpea (Black-eyed pea)
Vitamin B12 0µg 0µg
Vitamin K 1.7µg µg Cowpea (Black-eyed pea)
Tryptophan 0.095mg 0.235mg Tofu
Threonine 0.294mg 0.785mg Tofu
Isoleucine 0.314mg 0.849mg Tofu
Leucine 0.592mg 1.392mg Tofu
Lysine 0.523mg 0.883mg Tofu
Methionine 0.11mg 0.211mg Tofu
Phenylalanine 0.451mg 0.835mg Tofu
Valine 0.368mg 0.87mg Tofu
Histidine 0.24mg 0.431mg Tofu
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.138g 1.261g Cowpea (Black-eyed pea)
Monounsaturated Fat 0.044g 1.925g Tofu
Polyunsaturated fat 0.225g 4.921g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cowpea (Black-eyed pea) Tofu
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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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
24
Cowpea (Black-eyed pea)
11
Tofu
Mineral Summary Score
44
Cowpea (Black-eyed pea)
77
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
46%
Cowpea (Black-eyed pea)
104%
Tofu
Carbohydrates
21%
Cowpea (Black-eyed pea)
3%
Tofu
Fats
2%
Cowpea (Black-eyed pea)
40%
Tofu

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 3.3g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 37)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $2)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food contains less Sodium?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in Saturated Fat (difference - 1.123g)
Which food is richer in vitamins?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Cowpea (Black-eyed pea) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173759/nutrients
  2. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/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.