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  6. Tofu vs. Chickpea raw

Tofu vs. Chickpea raw — In-Depth Nutrition Comparison

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Important differences between Tofu and Chickpea raw

  • Tofu has more Calcium, and Selenium, however, Chickpea raw has more Manganese, Folate, Fiber, Vitamin B6, Copper, Vitamin B5, Vitamin B1, and Iron.
  • Chickpea raw's daily need coverage for Manganese is 875% more.

The food varieties used in the comparison are Tofu, raw, firm, prepared with calcium sulfate and Chickpeas (garbanzo beans, bengal gram), mature seeds, raw.

Infographic

Tofu vs Chickpea raw 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
3
:
7
Chickpea raw
Chickpea raw
Contains more Calcium +1098.2%
Contains less Sodium -41.7%
Contains more Selenium +∞%
Contains more Iron +62%
Contains more Magnesium +36.2%
Contains more Phosphorus +32.6%
Contains more Potassium +203%
Contains more Zinc +75.8%
Contains more Copper +73.5%
Contains more Manganese +1704.1%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
Chickpea raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 162% 57% 108% 64% 4% 76% 219% 2780% 0%
Contains more Calcium +1098.2%
Contains less Sodium -41.7%
Contains more Selenium +∞%
Contains more Iron +62%
Contains more Magnesium +36.2%
Contains more Phosphorus +32.6%
Contains more Potassium +203%
Contains more Zinc +75.8%
Contains more Copper +73.5%
Contains more Manganese +1704.1%

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
1
:
9
Chickpea raw
Chickpea raw
Contains more Vitamin A +147.8%
Contains more Vitamin C +1900%
Contains more Vitamin B1 +201.9%
Contains more Vitamin B2 +107.8%
Contains more Vitamin B3 +304.5%
Contains more Vitamin B5 +1094%
Contains more Vitamin B6 +481.5%
Contains more Folate +1820.7%
Tofu
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%
Chickpea raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 17% 0% 14% 120% 49% 29% 96% 124% 418% 0% 23%
Contains more Vitamin A +147.8%
Contains more Vitamin C +1900%
Contains more Vitamin B1 +201.9%
Contains more Vitamin B2 +107.8%
Contains more Vitamin B3 +304.5%
Contains more Vitamin B5 +1094%
Contains more Vitamin B6 +481.5%
Contains more Folate +1820.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
2
:
3
Chickpea raw
Chickpea raw
Contains more Fats +44.4%
Contains more Water +809.2%
Contains more Protein +18.5%
Contains more Carbs +2164.4%
Contains more Other +104.3%
Tofu
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
Chickpea raw
20% 6% 63% 8% 3%
Protein: 20.47 g
Fats: 6.04 g
Carbs: 62.95 g
Water: 7.68 g
Other: 2.86 g
Contains more Fats +44.4%
Contains more Water +809.2%
Contains more Protein +18.5%
Contains more Carbs +2164.4%
Contains more Other +104.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
:
1
Chickpea raw
Chickpea raw
Contains more Monounsaturated Fat +39.8%
Contains more Polyunsaturated fat +80.2%
Contains less Saturated Fat -52.2%
Tofu
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
Chickpea raw
13% 29% 58%
Saturated Fat: 0.603 g
Monounsaturated Fat: 1.377 g
Polyunsaturated fat: 2.731 g
Contains more Monounsaturated Fat +39.8%
Contains more Polyunsaturated fat +80.2%
Contains less Saturated Fat -52.2%

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 raw
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Tofu Chickpea raw Opinion
Net carbs 0.48g 50.75g Chickpea raw
Protein 17.27g 20.47g Chickpea raw
Fats 8.72g 6.04g Tofu
Carbs 2.78g 62.95g Chickpea raw
Calories 144kcal 378kcal Chickpea raw
Sugar 10.7g Tofu
Fiber 2.3g 12.2g Chickpea raw
Calcium 683mg 57mg Tofu
Iron 2.66mg 4.31mg Chickpea raw
Magnesium 58mg 79mg Chickpea raw
Phosphorus 190mg 252mg Chickpea raw
Potassium 237mg 718mg Chickpea raw
Sodium 14mg 24mg Tofu
Zinc 1.57mg 2.76mg Chickpea raw
Copper 0.378mg 0.656mg Chickpea raw
Manganese 1.181mg 21.306mg Chickpea raw
Selenium 17.4µg 0µg Tofu
Vitamin A 166IU 67IU Tofu
Vitamin A RAE 3µg Chickpea raw
Vitamin E 0.82mg Chickpea raw
Vitamin C 0.2mg 4mg Chickpea raw
Vitamin B1 0.158mg 0.477mg Chickpea raw
Vitamin B2 0.102mg 0.212mg Chickpea raw
Vitamin B3 0.381mg 1.541mg Chickpea raw
Vitamin B5 0.133mg 1.588mg Chickpea raw
Vitamin B6 0.092mg 0.535mg Chickpea raw
Folate 29µg 557µg Chickpea raw
Vitamin K 9µg Chickpea raw
Tryptophan 0.235mg 0.2mg Tofu
Threonine 0.785mg 0.766mg Tofu
Isoleucine 0.849mg 0.882mg Chickpea raw
Leucine 1.392mg 1.465mg Chickpea raw
Lysine 0.883mg 1.377mg Chickpea raw
Methionine 0.211mg 0.27mg Chickpea raw
Phenylalanine 0.835mg 1.103mg Chickpea raw
Valine 0.87mg 0.865mg Tofu
Histidine 0.431mg 0.566mg Chickpea raw
Saturated Fat 1.261g 0.603g Chickpea raw
Monounsaturated Fat 1.925g 1.377g Tofu
Polyunsaturated fat 4.921g 2.731g Tofu

Which food is preferable for your diet?

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

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
74%
Chickpea raw
Minerals Daily Need Coverage Score
87%
Tofu
348%
Chickpea raw

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 10.7g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 10mg)
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 lower in Saturated Fat?
Chickpea raw
Chickpea raw is lower in Saturated Fat (difference - 0.658g)
Which food is richer in minerals?
Chickpea raw
Chickpea raw is relatively richer in minerals
Which food is richer in vitamins?
Chickpea raw
Chickpea raw 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. Chickpea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173756/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.