Tofu vs. Chickpea raw — In-Depth Nutrition Comparison
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Summary of differences between tofu and chickpea raw
- Tofu has more calcium; however, chickpea raw is higher in manganese, folate, copper, fiber, vitamin B6, vitamin B1, vitamin B5, phosphorus, and zinc.
- Chickpea raw covers your daily need for manganese, 900% more than tofu.
- Tofu has 6 times more calcium than chickpea raw. While tofu has 350mg of calcium, chickpea raw has only 57mg.
- The glycemic index of chickpea raw is higher.
These are the specific foods used in this comparison Tofu, raw, regular, prepared with calcium sulfate and Chickpeas (garbanzo beans, bengal gram), mature seeds, raw.
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.
| Contains more CalciumCalcium | +514% |
| Contains more IronIron | +24.4% |
| Contains less SodiumSodium | -70.8% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +163.3% |
| Contains more PotassiumPotassium | +493.4% |
| Contains more CopperCopper | +239.9% |
| Contains more ZincZinc | +245% |
| Contains more PhosphorusPhosphorus | +159.8% |
| Contains more ManganeseManganese | +3421.7% |
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.
| Contains more Vitamin CVitamin C | +3900% |
| Contains more Vitamin EVitamin E | +8100% |
| Contains more Vitamin B1Vitamin B1 | +488.9% |
| Contains more Vitamin B2Vitamin B2 | +307.7% |
| Contains more Vitamin B3Vitamin B3 | +690.3% |
| Contains more Vitamin B5Vitamin B5 | +2235.3% |
| Contains more Vitamin B6Vitamin B6 | +1038.3% |
| Contains more Vitamin KVitamin K | +275% |
| Contains more FolateFolate | +3613.3% |
| Contains more CholineCholine | +244.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
8.08 g
Fats:
4.78 g
Carbs:
1.87 g
Water:
84.55 g
Other:
0.72 g
Protein:
20.47 g
Fats:
6.04 g
Carbs:
62.95 g
Water:
7.68 g
Other:
2.86 g
| Contains more WaterWater | +1000.9% |
| Contains more ProteinProtein | +153.3% |
| Contains more FatsFats | +26.4% |
| Contains more CarbsCarbs | +3266.3% |
| Contains more OtherOther | +297.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.691 g
Monounsaturated fat:
Mono. Fat
1.056 g
Polyunsaturated fat:
Poly. Fat
2.699 g
Saturated fat:
Sat. Fat
0.603 g
Monounsaturated fat:
Mono. Fat
1.377 g
Polyunsaturated fat:
Poly. Fat
2.731 g
| Contains less Sat. FatSaturated fat | -12.7% |
| Contains more Mono. FatMonounsaturated fat | +30.4% |
~equal in
Polyunsaturated fat
~2.731g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 0.605mg | 21.306mg | 900% |
| Folate | 15µg | 557µg | 136% |
| Copper | 0.193mg | 0.656mg | 51% |
| Fiber | 0.3g | 12.2g | 48% |
| Vitamin B6 | 0.047mg | 0.535mg | 38% |
| Vitamin B1 | 0.081mg | 0.477mg | 33% |
| Vitamin B5 | 0.068mg | 1.588mg | 30% |
| Calcium | 350mg | 57mg | 29% |
| Protein | 8.08g | 20.47g | 25% |
| Phosphorus | 97mg | 252mg | 22% |
| Carbs | 1.87g | 62.95g | 20% |
| Potassium | 121mg | 718mg | 18% |
| Zinc | 0.8mg | 2.76mg | 18% |
| Selenium | 8.9µg | 0µg | 16% |
| Calories | 76kcal | 378kcal | 15% |
| Choline | 28.8mg | 99.3mg | 13% |
| Iron | 5.36mg | 4.31mg | 13% |
| Magnesium | 30mg | 79mg | 12% |
| Vitamin B2 | 0.052mg | 0.212mg | 12% |
| Vitamin B3 | 0.195mg | 1.541mg | 8% |
| Vitamin K | 2.4µg | 9µg | 6% |
| Vitamin E | 0.01mg | 0.82mg | 5% |
| Vitamin C | 0.1mg | 4mg | 4% |
| Fats | 4.78g | 6.04g | 2% |
| Monounsaturated fat | 1.056g | 1.377g | 1% |
| Sodium | 7mg | 24mg | 1% |
| Net carbs | 1.57g | 50.75g | N/A |
| Sugar | 0.62g | 10.7g | N/A |
| Vitamin A | 3µg | 0% | |
| Saturated fat | 0.691g | 0.603g | 0% |
| Polyunsaturated fat | 2.699g | 2.731g | 0% |
| Tryptophan | 0.12mg | 0.2mg | 0% |
| Threonine | 0.402mg | 0.766mg | 0% |
| Isoleucine | 0.435mg | 0.882mg | 0% |
| Leucine | 0.713mg | 1.465mg | 0% |
| Lysine | 0.452mg | 1.377mg | 0% |
| Methionine | 0.108mg | 0.27mg | 0% |
| Phenylalanine | 0.428mg | 1.103mg | 0% |
| Valine | 0.446mg | 0.865mg | 0% |
| Histidine | 0.221mg | 0.566mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
6%
72%
Minerals Daily Need Coverage Score
59%
348%
Comparison summary
Which food is lower in Sugar?
Tofu is lower in Sugar (difference - 10.08g)
Which food contains less Sodium?
Tofu contains less Sodium (difference - 17mg)
Which food is lower in glycemic index?
Tofu is lower in glycemic index (difference - 21)
Which food is cheaper?
Tofu is cheaper (difference - $1)
Which food is lower in Saturated fat?
Chickpea raw is lower in Saturated fat (difference - 0.088g)
Which food is richer in minerals?
Chickpea raw is relatively richer in minerals
Which food is richer in vitamins?
Chickpea raw is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)