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

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

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Significant differences between tofu and cowpea (Black-eyed pea)

  • Tofu has more iron, calcium, selenium, and manganese; however, cowpea (Black-eyed pea) is richer in folate, fiber, vitamin B1, phosphorus, copper, and vitamin B5.
  • Cowpea (Black-eyed pea) covers your daily folate needs 48% more than tofu.
  • Cowpea (Black-eyed pea) has 15 times less calcium than tofu. Tofu has 350mg of calcium, while cowpea (Black-eyed pea) has 24mg.
  • Cowpea (Black-eyed pea) has a higher glycemic index. The glycemic index of cowpea (Black-eyed pea) is 52, while the glycemic index of tofu is 15.

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

Infographic

Tofu vs Cowpea (Black-eyed pea) 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.
Tofu
Tofu
4
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 38% 7.2% 25% 94% 89% 35% 67% 0.52% 62% 14%
Contains more CalciumCalcium +1358.3%
Contains more IronIron +113.5%
Contains more ManganeseManganese +27.4%
Contains more SeleniumSelenium +256%
Contains more MagnesiumMagnesium +76.7%
Contains more PotassiumPotassium +129.8%
Contains more CopperCopper +38.9%
Contains more ZincZinc +61.3%
Contains more PhosphorusPhosphorus +60.8%
Contains less SodiumSodium -42.9%

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.
Tofu
Tofu
1
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%
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 1.3% 0.33% 5.6% 0% 51% 13% 9.3% 25% 23% 0% 4.3% 156% 18%
Contains more Vitamin KVitamin K +41.2%
Contains more Vitamin CVitamin C +300%
Contains more Vitamin EVitamin E +2700%
Contains more Vitamin B1Vitamin B1 +149.4%
Contains more Vitamin B3Vitamin B3 +153.8%
Contains more Vitamin B5Vitamin B5 +504.4%
Contains more Vitamin B6Vitamin B6 +112.8%
Contains more FolateFolate +1286.7%
Contains more CholineCholine +11.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.055mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
3
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
8% 21% 70%
Protein: 7.73 g
Fats: 0.53 g
Carbs: 20.76 g
Water: 70.04 g
Other: 0.94 g
Contains more FatsFats +801.9%
Contains more WaterWater +20.7%
Contains more CarbsCarbs +1010.2%
Contains more OtherOther +30.6%
~equal in Protein ~7.73g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
34% 11% 55%
Saturated fat: Sat. Fat 0.138 g
Monounsaturated fat: Mono. Fat 0.044 g
Polyunsaturated fat: Poly. Fat 0.225 g
Contains more Mono. FatMonounsaturated fat +2300%
Contains more Poly. FatPolyunsaturated fat +1099.6%
Contains less Sat. FatSaturated fat -80%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tofu Cowpea (Black-eyed pea)
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 Tofu Cowpea (Black-eyed pea) DV% diff.
Folate 15µg 208µg 48%
Iron 5.36mg 2.51mg 36%
Calcium 350mg 24mg 33%
Fiber 0.3g 6.5g 25%
Polyunsaturated fat 2.699g 0.225g 16%
Selenium 8.9µg 2.5µg 12%
Vitamin B1 0.081mg 0.202mg 10%
Copper 0.193mg 0.268mg 8%
Phosphorus 97mg 156mg 8%
Fats 4.78g 0.53g 7%
Vitamin B5 0.068mg 0.411mg 7%
Carbs 1.87g 20.76g 6%
Manganese 0.605mg 0.475mg 6%
Magnesium 30mg 53mg 5%
Potassium 121mg 278mg 5%
Zinc 0.8mg 1.29mg 4%
Vitamin B6 0.047mg 0.1mg 4%
Monounsaturated fat 1.056g 0.044g 3%
Saturated fat 0.691g 0.138g 3%
Vitamin B3 0.195mg 0.495mg 2%
Calories 76kcal 116kcal 2%
Vitamin E 0.01mg 0.28mg 2%
Protein 8.08g 7.73g 1%
Vitamin K 2.4µg 1.7µg 1%
Choline 28.8mg 32.2mg 1%
Vitamin C 0.1mg 0.4mg 0%
Net carbs 1.57g 14.26g N/A
Sugar 0.62g 3.3g N/A
Sodium 7mg 4mg 0%
Vitamin A 1µg 0%
Vitamin B2 0.052mg 0.055mg 0%
Tryptophan 0.12mg 0.095mg 0%
Threonine 0.402mg 0.294mg 0%
Isoleucine 0.435mg 0.314mg 0%
Leucine 0.713mg 0.592mg 0%
Lysine 0.452mg 0.523mg 0%
Methionine 0.108mg 0.11mg 0%
Phenylalanine 0.428mg 0.451mg 0%
Valine 0.446mg 0.368mg 0%
Histidine 0.221mg 0.24mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Cowpea (Black-eyed pea)
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
6%
Tofu
23%
Cowpea (Black-eyed pea)
Minerals Daily Need Coverage Score
59%
Tofu
43%
Cowpea (Black-eyed pea)

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. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172476/nutrients
  2. Cowpea (Black-eyed pea) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173759/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.