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  6. Tofu vs. Cowpea (Black-eyed pea)

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.

Infographic

Tofu vs Cowpea (Black-eyed pea) 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
6
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 38% 7.2% 25% 94% 89% 35% 67% 0.52% 62% 14%
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%
~equal in Magnesium ~53mg
~equal in Iron ~2.51mg

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
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 1.3% 0.33% 5.6% 0% 51% 13% 9.3% 25% 23% 0% 4.3% 156% 18%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.1mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
3
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
8% 21% 70%
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
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
34% 11% 55%
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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tofu Cowpea (Black-eyed pea)
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 Cowpea (Black-eyed pea) 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Cowpea (Black-eyed pea)
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
23%
Cowpea (Black-eyed pea)
Minerals Daily Need Coverage Score
87%
Tofu
43%
Cowpea (Black-eyed pea)

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 3.3g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 37)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $2)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food contains less Sodium?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) contains less Sodium (difference - 10mg)
Which food is lower in Saturated fat?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in Saturated fat (difference - 1.123g)
Which food is richer in vitamins?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) 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. Cowpea (Black-eyed pea) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173759/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.