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  6. Tofu vs. Chickpeas

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 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
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
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 15% 26% 108% 117% 42% 72% 0.91% 134% 20%
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%
~equal in Iron ~2.89mg
~equal in Copper ~0.352mg
~equal in Zinc ~1.53mg

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
3
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 0.67% 10% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
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 4.3% 1.6% 7% 0% 29% 15% 9.9% 17% 32% 0% 10% 129% 23%
Contains more Vitamin AVitamin A +514.8%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
4
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 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
Tofu
Tofu
2
16% 24% 61%
Saturated Fat: Sat. Fat 1.261 g
Monounsaturated Fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 g
13% 29% 58%
Saturated Fat: Sat. Fat 0.269 g
Monounsaturated Fat: Mono. Fat 0.583 g
Polyunsaturated fat: Poly. Fat 1.156 g
Contains more Mono. FatMonounsaturated Fat +230.2%
Contains more Poly. FatPolyunsaturated fat +325.7%
Contains less Sat. FatSaturated 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
Calories 144kcal 164kcal Chickpeas
Protein 17.27g 8.86g Tofu
Fats 8.72g 2.59g Tofu
Vitamin C 0.2mg 1.3mg Chickpeas
Net carbs 0.48g 19.82g Chickpeas
Carbs 2.78g 27.42g Chickpeas
Magnesium 58mg 48mg Tofu
Calcium 683mg 49mg Tofu
Potassium 237mg 291mg Chickpeas
Iron 2.66mg 2.89mg Chickpeas
Sugar 4.8g Tofu
Fiber 2.3g 7.6g Chickpeas
Copper 0.378mg 0.352mg Tofu
Zinc 1.57mg 1.53mg Tofu
Phosphorus 190mg 168mg Tofu
Sodium 14mg 7mg Chickpeas
Vitamin A 166IU 27IU Tofu
Vitamin A 1µg Chickpeas
Vitamin E 0.35mg Chickpeas
Manganese 1.181mg 1.03mg Tofu
Selenium 17.4µg 3.7µg Tofu
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
Vitamin K 4µg Chickpeas
Folate 29µg 172µg Chickpeas
Choline 42.8mg Chickpeas
Saturated Fat 1.261g 0.269g Chickpeas
Monounsaturated Fat 1.925g 0.583g Tofu
Polyunsaturated fat 4.921g 1.156g Tofu
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Chickpeas
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
10%
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.