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 monounsaturated fat; however, chickpeas are higher in folate and fiber.
- Tofu covers your daily need for calcium, 63% more than chickpeas.
- Tofu has 5 times more selenium than chickpeas. While tofu has 17.4µg of selenium, chickpeas have only 3.7µg.
- Chickpeas have less saturated fat.
- The glycemic index of chickpeas is higher.
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.
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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 MagnesiumMagnesium | +20.8% |
| Contains more CalciumCalcium | +1293.9% |
| Contains more PhosphorusPhosphorus | +13.1% |
| Contains more ManganeseManganese | +14.7% |
| Contains more SeleniumSelenium | +370.3% |
| Contains more PotassiumPotassium | +22.8% |
| Contains less SodiumSodium | -50% |
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 B1Vitamin B1 | +36.2% |
| Contains more Vitamin B2Vitamin B2 | +61.9% |
| Contains more Vitamin CVitamin C | +550% |
| Contains more Vitamin B3Vitamin B3 | +38.1% |
| Contains more Vitamin B5Vitamin B5 | +115% |
| Contains more Vitamin B6Vitamin B6 | +51.1% |
| Contains more FolateFolate | +493.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Calcium | 683mg | 49mg | 63% |
| Folate | 29µg | 172µg | 36% |
| Selenium | 17.4µg | 3.7µg | 25% |
| Polyunsaturated fat | 4.921g | 1.156g | 25% |
| Fiber | 2.3g | 7.6g | 21% |
| Protein | 17.27g | 8.86g | 17% |
| Fats | 8.72g | 2.59g | 9% |
| Choline | 42.8mg | 8% | |
| Carbs | 2.78g | 27.42g | 8% |
| Manganese | 1.181mg | 1.03mg | 7% |
| Saturated fat | 1.261g | 0.269g | 5% |
| Vitamin B1 | 0.158mg | 0.116mg | 4% |
| Vitamin B6 | 0.092mg | 0.139mg | 4% |
| Copper | 0.378mg | 0.352mg | 3% |
| Vitamin B5 | 0.133mg | 0.286mg | 3% |
| Phosphorus | 190mg | 168mg | 3% |
| Iron | 2.66mg | 2.89mg | 3% |
| Vitamin K | 4µg | 3% | |
| Monounsaturated fat | 1.925g | 0.583g | 3% |
| Vitamin B2 | 0.102mg | 0.063mg | 3% |
| Vitamin E | 0.35mg | 2% | |
| Potassium | 237mg | 291mg | 2% |
| Magnesium | 58mg | 48mg | 2% |
| Calories | 144kcal | 164kcal | 1% |
| Vitamin C | 0.2mg | 1.3mg | 1% |
| Vitamin B3 | 0.381mg | 0.526mg | 1% |
| Net carbs | 0.48g | 19.82g | N/A |
| Sugar | 4.8g | N/A | |
| Zinc | 1.57mg | 1.53mg | 0% |
| Sodium | 14mg | 7mg | 0% |
| Vitamin A | 1µg | 0% | |
| Tryptophan | 0.235mg | 0.085mg | 0% |
| Threonine | 0.785mg | 0.329mg | 0% |
| Isoleucine | 0.849mg | 0.38mg | 0% |
| Leucine | 1.392mg | 0.631mg | 0% |
| Lysine | 0.883mg | 0.593mg | 0% |
| Methionine | 0.211mg | 0.116mg | 0% |
| Phenylalanine | 0.835mg | 0.475mg | 0% |
| Valine | 0.87mg | 0.372mg | 0% |
| Histidine | 0.431mg | 0.244mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +94.9% |
| Contains more FatsFats | +236.7% |
| Contains more WaterWater | +16% |
| Contains more OtherOther | +52.2% |
| Contains more CarbsCarbs | +886.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +230.2% |
| Contains more Poly. FatPolyunsaturated fat | +325.7% |
| Contains less Sat. FatSaturated fat | -78.7% |
