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  6. Cowpea (Black-eyed pea) vs. Tofu

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.

Infographic

Cowpea (Black-eyed pea) vs Tofu 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.
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
6
:
4
Tofu
Tofu
Contains more Magnesium +76.7%
Contains more Phosphorus +60.8%
Contains more Potassium +129.8%
Contains less Sodium -42.9%
Contains more Zinc +61.3%
Contains more Copper +38.9%
Contains more Calcium +1358.3%
Contains more Iron +113.5%
Contains more Manganese +27.4%
Contains more Selenium +256%
Cowpea (Black-eyed pea)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 95% 38% 67% 25% 1% 36% 90% 62% 14%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 201% 22% 42% 11% 1% 22% 65% 79% 49%
Contains more Magnesium +76.7%
Contains more Phosphorus +60.8%
Contains more Potassium +129.8%
Contains less Sodium -42.9%
Contains more Zinc +61.3%
Contains more Copper +38.9%
Contains more Calcium +1358.3%
Contains more Iron +113.5%
Contains more Manganese +27.4%
Contains more Selenium +256%

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.
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
8
:
2
Tofu
Tofu
Contains more Vitamin E +2700%
Contains more Vitamin C +300%
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
Cowpea (Black-eyed pea)
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%
Tofu
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 1% 0% 1% 21% 12% 4% 5% 11% 12% 0% 6%
Contains more Vitamin E +2700%
Contains more Vitamin C +300%
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
2
:
3
Tofu
Tofu
Contains more Carbs +1010.2%
Contains more Other +30.6%
Contains more Fats +801.9%
Contains more Water +20.7%
Equal in Protein - 8.08
Cowpea (Black-eyed pea)
8% 21% 70%
Protein: 7.73 g
Fats: 0.53 g
Carbs: 20.76 g
Water: 70.04 g
Other: 0.94 g
Tofu
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
Contains more Carbs +1010.2%
Contains more Other +30.6%
Contains more Fats +801.9%
Contains more Water +20.7%
Equal in Protein - 8.08

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
1
:
2
Tofu
Tofu
Contains less Saturated Fat -80%
Contains more Monounsaturated Fat +2300%
Contains more Polyunsaturated fat +1099.6%
Cowpea (Black-eyed pea)
34% 11% 55%
Saturated Fat: 0.138 g
Monounsaturated Fat: 0.044 g
Polyunsaturated fat: 0.225 g
Tofu
16% 24% 61%
Saturated Fat: 0.691 g
Monounsaturated Fat: 1.056 g
Polyunsaturated fat: 2.699 g
Contains less Saturated Fat -80%
Contains more Monounsaturated Fat +2300%
Contains more Polyunsaturated fat +1099.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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

All nutrients comparison - raw data values

Nutrient Cowpea (Black-eyed pea) Tofu Opinion
Net carbs 14.26g 1.57g Cowpea (Black-eyed pea)
Protein 7.73g 8.08g Tofu
Fats 0.53g 4.78g Tofu
Carbs 20.76g 1.87g Cowpea (Black-eyed pea)
Calories 116kcal 76kcal Cowpea (Black-eyed pea)
Sugar 3.3g 0.62g Tofu
Fiber 6.5g 0.3g Cowpea (Black-eyed pea)
Calcium 24mg 350mg Tofu
Iron 2.51mg 5.36mg Tofu
Magnesium 53mg 30mg Cowpea (Black-eyed pea)
Phosphorus 156mg 97mg Cowpea (Black-eyed pea)
Potassium 278mg 121mg Cowpea (Black-eyed pea)
Sodium 4mg 7mg Cowpea (Black-eyed pea)
Zinc 1.29mg 0.8mg Cowpea (Black-eyed pea)
Copper 0.268mg 0.193mg Cowpea (Black-eyed pea)
Manganese 0.475mg 0.605mg Tofu
Selenium 2.5µg 8.9µg Tofu
Vitamin A 15IU 85IU Tofu
Vitamin A RAE 1µg Cowpea (Black-eyed pea)
Vitamin E 0.28mg 0.01mg Cowpea (Black-eyed pea)
Vitamin C 0.4mg 0.1mg Cowpea (Black-eyed pea)
Vitamin B1 0.202mg 0.081mg Cowpea (Black-eyed pea)
Vitamin B2 0.055mg 0.052mg Cowpea (Black-eyed pea)
Vitamin B3 0.495mg 0.195mg Cowpea (Black-eyed pea)
Vitamin B5 0.411mg 0.068mg Cowpea (Black-eyed pea)
Vitamin B6 0.1mg 0.047mg Cowpea (Black-eyed pea)
Folate 208µg 15µg Cowpea (Black-eyed pea)
Vitamin K 1.7µg 2.4µg Tofu
Tryptophan 0.095mg 0.12mg Tofu
Threonine 0.294mg 0.402mg Tofu
Isoleucine 0.314mg 0.435mg Tofu
Leucine 0.592mg 0.713mg Tofu
Lysine 0.523mg 0.452mg Cowpea (Black-eyed pea)
Methionine 0.11mg 0.108mg Cowpea (Black-eyed pea)
Phenylalanine 0.451mg 0.428mg Cowpea (Black-eyed pea)
Valine 0.368mg 0.446mg Tofu
Histidine 0.24mg 0.221mg Cowpea (Black-eyed pea)
Saturated Fat 0.138g 0.691g Cowpea (Black-eyed pea)
Monounsaturated Fat 0.044g 1.056g Tofu
Polyunsaturated fat 0.225g 2.699g 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

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
24%
Cowpea (Black-eyed pea)
6%
Tofu
Minerals Daily Need Coverage Score
43%
Cowpea (Black-eyed pea)
59%
Tofu

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.

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. 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.