Tofu vs. Cowpea (Black-eyed pea) — In-Depth Nutrition Comparison
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How are tofu and cowpea (Black-eyed pea) different?
- Tofu is higher in calcium, manganese, selenium, and copper; however, cowpea (Black-eyed pea) is richer in folate, fiber, and vitamin B5.
- Daily need coverage for calcium for tofu is 66% higher.
- Tofu contains 9 times more saturated fat than cowpea (Black-eyed pea). While tofu contains 1.261g of saturated fat, cowpea (Black-eyed pea) contains only 0.138g.
- Tofu has a lower glycemic index (15) than cowpea (Black-eyed pea) (52).
Tofu, raw, firm, prepared with calcium sulfate and Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt are the varieties used in this article.
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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 CalciumCalcium | +2745.8% |
Contains more CopperCopper | +41% |
Contains more ZincZinc | +21.7% |
Contains more PhosphorusPhosphorus | +21.8% |
Contains more ManganeseManganese | +148.6% |
Contains more SeleniumSelenium | +596% |
Contains more PotassiumPotassium | +17.3% |
Contains less SodiumSodium | -71.4% |
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 B2Vitamin B2 | +85.5% |
Contains more Vitamin CVitamin C | +100% |
Contains more Vitamin B1Vitamin B1 | +27.8% |
Contains more Vitamin B3Vitamin B3 | +29.9% |
Contains more Vitamin B5Vitamin B5 | +209% |
Contains more FolateFolate | +617.2% |
All nutrients comparison - raw data values
Nutrient | ![]() |
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DV% diff. |
Calcium | 683mg | 24mg | 66% |
Folate | 29µg | 208µg | 45% |
Manganese | 1.181mg | 0.475mg | 31% |
Polyunsaturated fat | 4.921g | 0.225g | 31% |
Selenium | 17.4µg | 2.5µg | 27% |
Protein | 17.27g | 7.73g | 19% |
Fiber | 2.3g | 6.5g | 17% |
Fats | 8.72g | 0.53g | 13% |
Copper | 0.378mg | 0.268mg | 12% |
Carbs | 2.78g | 20.76g | 6% |
Choline | 32.2mg | 6% | |
Vitamin B5 | 0.133mg | 0.411mg | 6% |
Monounsaturated fat | 1.925g | 0.044g | 5% |
Saturated fat | 1.261g | 0.138g | 5% |
Phosphorus | 190mg | 156mg | 5% |
Vitamin B1 | 0.158mg | 0.202mg | 4% |
Vitamin B2 | 0.102mg | 0.055mg | 4% |
Zinc | 1.57mg | 1.29mg | 3% |
Vitamin E | 0.28mg | 2% | |
Iron | 2.66mg | 2.51mg | 2% |
Vitamin B6 | 0.092mg | 0.1mg | 1% |
Vitamin K | 1.7µg | 1% | |
Calories | 144kcal | 116kcal | 1% |
Vitamin B3 | 0.381mg | 0.495mg | 1% |
Potassium | 237mg | 278mg | 1% |
Magnesium | 58mg | 53mg | 1% |
Vitamin C | 0.2mg | 0.4mg | 0% |
Net carbs | 0.48g | 14.26g | N/A |
Sugar | 3.3g | N/A | |
Sodium | 14mg | 4mg | 0% |
Vitamin A | 1µg | 0% | |
Tryptophan | 0.235mg | 0.095mg | 0% |
Threonine | 0.785mg | 0.294mg | 0% |
Isoleucine | 0.849mg | 0.314mg | 0% |
Leucine | 1.392mg | 0.592mg | 0% |
Lysine | 0.883mg | 0.523mg | 0% |
Methionine | 0.211mg | 0.11mg | 0% |
Phenylalanine | 0.835mg | 0.451mg | 0% |
Valine | 0.87mg | 0.368mg | 0% |
Histidine | 0.431mg | 0.24mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
17.27 g
Fats:
8.72 g
Carbs:
2.78 g
Water:
69.83 g
Other:
1.4 g
Protein:
7.73 g
Fats:
0.53 g
Carbs:
20.76 g
Water:
70.04 g
Other:
0.94 g
Contains more ProteinProtein | +123.4% |
Contains more FatsFats | +1545.3% |
Contains more OtherOther | +48.9% |
Contains more CarbsCarbs | +646.8% |
~equal in
Water
~70.04g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.261 g
Monounsaturated fat:
Mono. Fat
1.925 g
Polyunsaturated fat:
Poly. Fat
4.921 g
Saturated fat:
Sat. Fat
0.138 g
Monounsaturated fat:
Mono. Fat
0.044 g
Polyunsaturated fat:
Poly. Fat
0.225 g
Contains more Mono. FatMonounsaturated fat | +4275% |
Contains more Poly. FatPolyunsaturated fat | +2087.1% |
Contains less Sat. FatSaturated fat | -89.1% |