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  6. Tofu vs. Pigeon pea raw

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

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How are tofu and pigeon pea raw different?

  • Tofu is richer in calcium, while pigeon pea raw is higher in folate, copper, fiber, manganese, vitamin B1, phosphorus, potassium, magnesium, and vitamin B5.
  • Pigeon pea raw covers your daily need for folate, 110% more than tofu.
  • Tofu contains 3 times more calcium than pigeon pea raw. Tofu contains 350mg of calcium, while pigeon pea raw contains 130mg.

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

Infographic

Tofu vs Pigeon pea 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.
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%
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%
Contains more CalciumCalcium +169.2%
Contains less SodiumSodium -58.8%
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%
~equal in Iron ~5.23mg
~equal in Selenium ~8.2µg

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
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%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

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

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
29% 70%
Saturated fat: Sat. Fat 0.33 g
Monounsaturated fat: Mono. Fat 0.012 g
Polyunsaturated fat: Poly. Fat 0.814 g
Contains more Mono. FatMonounsaturated fat +8700%
Contains more Poly. FatPolyunsaturated fat +231.6%
Contains less Sat. FatSaturated fat -52.2%

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