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

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Significant differences between Cowpea (Black-eyed pea) and Tofu

  • Cowpea (Black-eyed pea) has more Folate, Fiber, Vitamin B1, Phosphorus, Copper, and Vitamin B5, however Tofu is richer in Iron, Calcium, Selenium, and Manganese.
  • Cowpea (Black-eyed pea) covers your daily Folate needs 48% more than Tofu.
  • Tofu has 22 times less Fiber than Cowpea (Black-eyed pea). Cowpea (Black-eyed pea) has 6.5g of Fiber, while Tofu has 0.3g.

Specific food types used in this comparison are Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt and Tofu, raw, regular, prepared with calcium sulfate.

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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 +129.8%
Contains more Magnesium +76.7%
Contains more Copper +38.9%
Contains more Zinc +61.3%
Contains more Phosphorus +60.8%
Contains less Sodium -42.9%
Contains more Iron +113.5%
Contains more Calcium +1358.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 95% 8% 25% 38% 90% 36% 67% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 201% 105% 11% 22% 65% 22% 42% 1%
Contains more Potassium +129.8%
Contains more Magnesium +76.7%
Contains more Copper +38.9%
Contains more Zinc +61.3%
Contains more Phosphorus +60.8%
Contains less Sodium -42.9%
Contains more Iron +113.5%
Contains more Calcium +1358.3%

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 +300%
Contains more Vitamin E +2700%
Contains more Vitamin B1 +149.4%
Contains more Vitamin B3 +153.8%
Contains more Vitamin B5 +504.4%
Contains more Vitamin B6 +112.8%
Contains more Folate +1286.7%
Contains more Vitamin A +466.7%
Contains more Vitamin K +41.2%
Equal in Vitamin B2 - 0.052
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 1% 6% 0% 51% 13% 10% 25% 24% 0% 5% 156%
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 +300%
Contains more Vitamin E +2700%
Contains more Vitamin B1 +149.4%
Contains more Vitamin B3 +153.8%
Contains more Vitamin B5 +504.4%
Contains more Vitamin B6 +112.8%
Contains more Folate +1286.7%
Contains more Vitamin A +466.7%
Contains more Vitamin K +41.2%
Equal in Vitamin B2 - 0.052

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)
6
Tofu
Mineral Summary Score
44
Cowpea (Black-eyed pea)
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
46%
Cowpea (Black-eyed pea)
48%
Tofu
Carbohydrates
21%
Cowpea (Black-eyed pea)
2%
Tofu
Fats
2%
Cowpea (Black-eyed pea)
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.
Cowpea (Black-eyed pea) Tofu
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cowpea (Black-eyed pea) 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 - 2.68g)
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 contains less Sodium?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in Saturated Fat (difference - 0.553g)
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)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

All nutrients comparison - raw data values

Nutrient Cowpea (Black-eyed pea) Tofu Opinion
Calories 116 76 Cowpea (Black-eyed pea)
Protein 7.73 8.08 Tofu
Fats 0.53 4.78 Tofu
Vitamin C 0.4 0.1 Cowpea (Black-eyed pea)
Carbs 20.76 1.87 Cowpea (Black-eyed pea)
Cholesterol 0 0
Vitamin D 0 0
Iron 2.51 5.36 Tofu
Calcium 24 350 Tofu
Potassium 278 121 Cowpea (Black-eyed pea)
Magnesium 53 30 Cowpea (Black-eyed pea)
Sugar 3.3 0.62 Tofu
Fiber 6.5 0.3 Cowpea (Black-eyed pea)
Copper 0.268 0.193 Cowpea (Black-eyed pea)
Zinc 1.29 0.8 Cowpea (Black-eyed pea)
Starch
Phosphorus 156 97 Cowpea (Black-eyed pea)
Sodium 4 7 Cowpea (Black-eyed pea)
Vitamin A 15 85 Tofu
Vitamin E 0.28 0.01 Cowpea (Black-eyed pea)
Vitamin D 0 0
Vitamin B1 0.202 0.081 Cowpea (Black-eyed pea)
Vitamin B2 0.055 0.052 Cowpea (Black-eyed pea)
Vitamin B3 0.495 0.195 Cowpea (Black-eyed pea)
Vitamin B5 0.411 0.068 Cowpea (Black-eyed pea)
Vitamin B6 0.1 0.047 Cowpea (Black-eyed pea)
Vitamin B12 0 0
Vitamin K 1.7 2.4 Tofu
Folate 208 15 Cowpea (Black-eyed pea)
Trans Fat 0 0
Saturated Fat 0.138 0.691 Cowpea (Black-eyed pea)
Monounsaturated Fat 0.044 1.056 Tofu
Polyunsaturated fat 0.225 2.699 Tofu
Tryptophan 0.095 0.12 Tofu
Threonine 0.294 0.402 Tofu
Isoleucine 0.314 0.435 Tofu
Leucine 0.592 0.713 Tofu
Lysine 0.523 0.452 Cowpea (Black-eyed pea)
Methionine 0.11 0.108 Cowpea (Black-eyed pea)
Phenylalanine 0.451 0.428 Cowpea (Black-eyed pea)
Valine 0.368 0.446 Tofu
Histidine 0.24 0.221 Cowpea (Black-eyed pea)
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. 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/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.