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Tofu vs. Chickpea flour (besan) — In-Depth Nutrition Comparison

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Summary of differences between tofu and chickpea flour (besan)

  • Tofu has more calcium; however, chickpea flour (besan) is higher in folate, copper, fiber, vitamin B6, iron, vitamin B1, magnesium, phosphorus, and manganese.
  • Chickpea flour (besan) covers your daily need for folate, 102% more than tofu.
  • Tofu has 15 times more calcium than chickpea flour (besan). While tofu has 683mg of calcium, chickpea flour (besan) has only 45mg.

These are the specific foods used in this comparison Tofu, raw, firm, prepared with calcium sulfate and Chickpea flour (besan).

Infographic

Tofu vs Chickpea flour (besan) 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
3
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 119% 14% 75% 182% 304% 77% 136% 8.3% 209% 45%
Contains more CalciumCalcium +1417.8%
Contains less SodiumSodium -78.1%
Contains more SeleniumSelenium +109.6%
Contains more MagnesiumMagnesium +186.2%
Contains more PotassiumPotassium +257%
Contains more IronIron +82.7%
Contains more CopperCopper +141.3%
Contains more ZincZinc +79%
Contains more PhosphorusPhosphorus +67.4%
Contains more ManganeseManganese +35.5%

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
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 0.67% 0% 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 0% 0.67% 17% 0% 122% 24% 33% 36% 114% 0% 23% 328% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +207.6%
Contains more Vitamin B3Vitamin B3 +362.5%
Contains more Vitamin B5Vitamin B5 +355.6%
Contains more Vitamin B6Vitamin B6 +434.8%
Contains more FolateFolate +1406.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.106mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
2
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
22% 7% 58% 10% 3%
Protein: 22.39 g
Fats: 6.69 g
Carbs: 57.82 g
Water: 10.28 g
Other: 2.82 g
Contains more FatsFats +30.3%
Contains more WaterWater +579.3%
Contains more ProteinProtein +29.6%
Contains more CarbsCarbs +1979.9%
Contains more OtherOther +101.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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 0.693 g
Monounsaturated fat: Mono. Fat 1.504 g
Polyunsaturated fat: Poly. Fat 2.983 g
Contains more Mono. FatMonounsaturated fat +28%
Contains more Poly. FatPolyunsaturated fat +65%
Contains less Sat. FatSaturated fat -45%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tofu Chickpea flour (besan) DV% diff.
Folate 29µg 437µg 102%
Calcium 683mg 45mg 64%
Copper 0.378mg 0.912mg 59%
Fiber 2.3g 10.8g 34%
Vitamin B6 0.092mg 0.492mg 31%
Iron 2.66mg 4.86mg 28%
Vitamin B1 0.158mg 0.486mg 27%
Magnesium 58mg 166mg 26%
Phosphorus 190mg 318mg 18%
Carbs 2.78g 57.82g 18%
Potassium 237mg 846mg 18%
Manganese 1.181mg 1.6mg 18%
Selenium 17.4µg 8.3µg 17%
Polyunsaturated fat 4.921g 2.983g 13%
Calories 144kcal 387kcal 12%
Zinc 1.57mg 2.81mg 11%
Protein 17.27g 22.39g 10%
Vitamin B5 0.133mg 0.606mg 9%
Vitamin B3 0.381mg 1.762mg 9%
Vitamin K 9.1µg 8%
Vitamin E 0.83mg 6%
Saturated fat 1.261g 0.693g 3%
Fats 8.72g 6.69g 3%
Sodium 14mg 64mg 2%
Monounsaturated fat 1.925g 1.504g 1%
Vitamin C 0.2mg 0mg 0%
Net carbs 0.48g 47.02g N/A
Sugar 10.85g N/A
Vitamin A 2µg 0%
Vitamin B2 0.102mg 0.106mg 0%
Tryptophan 0.235mg 0%
Threonine 0.785mg 0%
Isoleucine 0.849mg 0%
Leucine 1.392mg 0%
Lysine 0.883mg 0%
Methionine 0.211mg 0%
Phenylalanine 0.835mg 0%
Valine 0.87mg 0%
Histidine 0.431mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Chickpea flour (besan)
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
9%
Tofu
54%
Chickpea flour (besan)
Minerals Daily Need Coverage Score
87%
Tofu
117%
Chickpea flour (besan)

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 10.85g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 50mg)
Which food is lower in Saturated fat?
Chickpea flour (besan)
Chickpea flour (besan) is lower in Saturated fat (difference - 0.568g)
Which food is lower in glycemic index?
Chickpea flour (besan)
Chickpea flour (besan) is lower in glycemic index (difference - 15)
Which food is richer in minerals?
Chickpea flour (besan)
Chickpea flour (besan) is relatively richer in minerals
Which food is richer in vitamins?
Chickpea flour (besan)
Chickpea flour (besan) is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Chickpea flour (besan) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174288/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.