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  6. Pigeon pea raw vs. Tofu

Pigeon pea raw vs. Tofu — In-Depth Nutrition Comparison

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How are pigeon pea raw and tofu different?

  • Pigeon pea raw is richer in folate, copper, fiber, manganese, vitamin B1, phosphorus, potassium, magnesium, and vitamin B5, while tofu is higher in calcium.
  • Pigeon pea raw covers your daily need for folate, 110% more than tofu.
  • Pigeon pea raw contains 50 times more fiber than tofu. Pigeon pea raw contains 15g of fiber, while tofu contains 0.3g.

Pigeon peas (red gram), mature seeds, raw and Tofu, raw, regular, prepared with calcium sulfate types were used in this article.

Infographic

Pigeon pea raw 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" 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 131% 39% 123% 196% 352% 75% 157% 2.2% 234% 45%
Tofu
Tofu
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 105% 11% 201% 64% 22% 42% 0.91% 79% 49%
Contains more MagnesiumMagnesium +510%
Contains more PotassiumPotassium +1050.4%
Contains more CopperCopper +447.7%
Contains more ZincZinc +245%
Contains more PhosphorusPhosphorus +278.4%
Contains more ManganeseManganese +196%
Contains more CalciumCalcium +169.2%
Contains less SodiumSodium -58.8%
~equal in Iron ~5.36mg
~equal in Selenium ~8.9µg

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 0% 0.33% 0% 0% 161% 43% 56% 76% 65% 0% 0% 342% 0%
Tofu
Tofu
4
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 0.33% 0% 0.2% 0% 20% 12% 3.7% 4.1% 11% 0% 6% 11% 16%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +693.8%
Contains more Vitamin B2Vitamin B2 +259.6%
Contains more Vitamin B3Vitamin B3 +1420.5%
Contains more Vitamin B5Vitamin B5 +1761.8%
Contains more Vitamin B6Vitamin B6 +502.1%
Contains more FolateFolate +2940%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pigeon pea raw Tofu DV% diff.
Folate 456µg 15µg 110%
Copper 1.057mg 0.193mg 96%
Fiber 15g 0.3g 59%
Manganese 1.791mg 0.605mg 52%
Vitamin B1 0.643mg 0.081mg 47%
Phosphorus 367mg 97mg 39%
Potassium 1392mg 121mg 37%
Magnesium 183mg 30mg 36%
Protein 21.7g 8.08g 27%
Vitamin B5 1.266mg 0.068mg 24%
Calcium 130mg 350mg 22%
Carbs 62.78g 1.87g 20%
Vitamin B6 0.283mg 0.047mg 18%
Zinc 2.76mg 0.8mg 18%
Vitamin B3 2.965mg 0.195mg 17%
Polyunsaturated fat 0.814g 2.699g 13%
Calories 343kcal 76kcal 13%
Vitamin B2 0.187mg 0.052mg 10%
Choline 28.8mg 5%
Fats 1.49g 4.78g 5%
Monounsaturated fat 0.012g 1.056g 3%
Saturated fat 0.33g 0.691g 2%
Iron 5.23mg 5.36mg 2%
Vitamin K 2.4µg 2%
Selenium 8.2µg 8.9µg 1%
Vitamin C 0mg 0.1mg 0%
Net carbs 47.78g 1.57g N/A
Sugar 0.62g N/A
Sodium 17mg 7mg 0%
Vitamin E 0.01mg 0%
Vitamin A 1µg 0%
Tryptophan 0.212mg 0.12mg 0%
Threonine 0.767mg 0.402mg 0%
Isoleucine 0.785mg 0.435mg 0%
Leucine 1.549mg 0.713mg 0%
Lysine 1.521mg 0.452mg 0%
Methionine 0.243mg 0.108mg 0%
Phenylalanine 1.858mg 0.428mg 0%
Valine 0.937mg 0.446mg 0%
Histidine 0.774mg 0.221mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
22% 63% 11% 3%
Protein: 21.7 g
Fats: 1.49 g
Carbs: 62.78 g
Water: 10.59 g
Other: 3.44 g
Tofu
Tofu
2
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 ProteinProtein +168.6%
Contains more CarbsCarbs +3257.2%
Contains more OtherOther +377.8%
Contains more FatsFats +220.8%
Contains more WaterWater +698.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 70%
Saturated fat: Sat. Fat 0.33 g
Monounsaturated fat: Mono. Fat 0.012 g
Polyunsaturated fat: Poly. Fat 0.814 g
Tofu
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
Contains less Sat. FatSaturated fat -52.2%
Contains more Mono. FatMonounsaturated fat +8700%
Contains more Poly. FatPolyunsaturated fat +231.6%

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. Pigeon pea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172436/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.