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Tofu vs. Chickpeas — In-Depth Nutrition Comparison

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Summary of differences between Tofu and Chickpeas

  • Tofu has more Calcium, Selenium, Manganese, and Polyunsaturated fat, however, Chickpeas is higher in Folate, and Fiber.
  • Tofu covers your daily need of Calcium 63% more than Chickpeas.
  • Tofu has 5 times more Selenium than Chickpeas. While Tofu has 17.4µg of Selenium, Chickpeas has only 3.7µg.
  • Chickpeas has less Saturated Fat.

These are the specific foods used in this comparison Tofu, raw, firm, prepared with calcium sulfate and Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt.

Infographic

Tofu vs Chickpeas 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
7
:
Contains more Calcium +1293.9%
Contains more Magnesium +20.8%
Contains more Phosphorus +13.1%
Contains more Manganese +14.7%
Contains more Selenium +370.3%
Contains more Potassium +22.8%
Contains less Sodium -50%
Equal in Iron - 2.89
Equal in Zinc - 1.53
Equal in Copper - 0.352
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 109% 35% 72% 26% 1% 42% 118% 135% 21%
Contains more Calcium +1293.9%
Contains more Magnesium +20.8%
Contains more Phosphorus +13.1%
Contains more Manganese +14.7%
Contains more Selenium +370.3%
Contains more Potassium +22.8%
Contains less Sodium -50%
Equal in Iron - 2.89
Equal in Zinc - 1.53
Equal in Copper - 0.352

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
3
:
Contains more Vitamin A +514.8%
Contains more Vitamin B1 +36.2%
Contains more Vitamin B2 +61.9%
Contains more Vitamin C +550%
Contains more Vitamin B3 +38.1%
Contains more Vitamin B5 +115%
Contains more Vitamin B6 +51.1%
Contains more Folate +493.1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 0% 0% 1% 40% 24% 8% 8% 22% 22% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 7% 0% 5% 30% 15% 10% 18% 33% 129% 0% 10%
Contains more Vitamin A +514.8%
Contains more Vitamin B1 +36.2%
Contains more Vitamin B2 +61.9%
Contains more Vitamin C +550%
Contains more Vitamin B3 +38.1%
Contains more Vitamin B5 +115%
Contains more Vitamin B6 +51.1%
Contains more Folate +493.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
4
:
Contains more Protein +94.9%
Contains more Fats +236.7%
Contains more Water +16%
Contains more Other +52.2%
Contains more Carbs +886.3%
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
9% 3% 27% 60%
Protein: 8.86 g
Fats: 2.59 g
Carbs: 27.42 g
Water: 60.21 g
Other: 0.92 g
Contains more Protein +94.9%
Contains more Fats +236.7%
Contains more Water +16%
Contains more Other +52.2%
Contains more Carbs +886.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
2
:
Contains more Monounsaturated Fat +230.2%
Contains more Polyunsaturated fat +325.7%
Contains less Saturated Fat -78.7%
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
13% 29% 58%
Saturated Fat: 0.269 g
Monounsaturated Fat: 0.583 g
Polyunsaturated fat: 1.156 g
Contains more Monounsaturated Fat +230.2%
Contains more Polyunsaturated fat +325.7%
Contains less Saturated Fat -78.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tofu Chickpeas
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Tofu Chickpeas Opinion
Net carbs 0.48g 19.82g Chickpeas
Protein 17.27g 8.86g Tofu
Fats 8.72g 2.59g Tofu
Carbs 2.78g 27.42g Chickpeas
Calories 144kcal 164kcal Chickpeas
Sugar 4.8g Tofu
Fiber 2.3g 7.6g Chickpeas
Calcium 683mg 49mg Tofu
Iron 2.66mg 2.89mg Chickpeas
Magnesium 58mg 48mg Tofu
Phosphorus 190mg 168mg Tofu
Potassium 237mg 291mg Chickpeas
Sodium 14mg 7mg Chickpeas
Zinc 1.57mg 1.53mg Tofu
Copper 0.378mg 0.352mg Tofu
Manganese 1.181mg 1.03mg Tofu
Selenium 17.4µg 3.7µg Tofu
Vitamin A 166IU 27IU Tofu
Vitamin A RAE 1µg Chickpeas
Vitamin E 0.35mg Chickpeas
Vitamin C 0.2mg 1.3mg Chickpeas
Vitamin B1 0.158mg 0.116mg Tofu
Vitamin B2 0.102mg 0.063mg Tofu
Vitamin B3 0.381mg 0.526mg Chickpeas
Vitamin B5 0.133mg 0.286mg Chickpeas
Vitamin B6 0.092mg 0.139mg Chickpeas
Folate 29µg 172µg Chickpeas
Vitamin K 4µg Chickpeas
Tryptophan 0.235mg 0.085mg Tofu
Threonine 0.785mg 0.329mg Tofu
Isoleucine 0.849mg 0.38mg Tofu
Leucine 1.392mg 0.631mg Tofu
Lysine 0.883mg 0.593mg Tofu
Methionine 0.211mg 0.116mg Tofu
Phenylalanine 0.835mg 0.475mg Tofu
Valine 0.87mg 0.372mg Tofu
Histidine 0.431mg 0.244mg Tofu
Saturated Fat 1.261g 0.269g Chickpeas
Monounsaturated Fat 1.925g 0.583g Tofu
Polyunsaturated fat 4.921g 1.156g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Chickpeas
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
11%
Tofu
21%
Chickpeas
Minerals Daily Need Coverage Score
87%
Tofu
57%
Chickpeas

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 4.8g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 21)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $1)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food contains less Sodium?
Chickpeas
Chickpeas contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Chickpeas
Chickpeas is lower in Saturated Fat (difference - 0.992g)
Which food is richer in vitamins?
Chickpeas
Chickpeas is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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/172475/nutrients
  2. Chickpeas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173757/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.