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Tofu vs Cowpea (Black-eyed pea) - In-Depth Nutrition Comparison

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Significant differences between Tofu and Cowpea (Black-eyed pea)

  • Tofu has more Iron, Calcium, Selenium, and Manganese, however Cowpea (Black-eyed pea) is richer in Folate, Fiber, Vitamin B1, Phosphorus, Copper, and Vitamin B5.
  • Cowpea (Black-eyed pea) covers your daily Folate needs 48% more than Tofu.
  • Cowpea (Black-eyed pea) has 15 times less Calcium than Tofu. Tofu has 350mg of Calcium, while Cowpea (Black-eyed pea) has 24mg.

Specific food types used in this comparison are Tofu, raw, regular, prepared with calcium sulfate and Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt.

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Tofu vs Cowpea (Black-eyed pea) infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +113.5%
Contains more Calcium +1358.3%
Contains more Potassium +129.8%
Contains more Magnesium +76.7%
Contains more Copper +38.9%
Contains more Zinc +61.3%
Contains more Phosphorus +60.8%
Contains less Sodium -42.9%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 201% 105% 11% 22% 65% 22% 42% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 95% 8% 25% 38% 90% 36% 67% 1%
Contains more Iron +113.5%
Contains more Calcium +1358.3%
Contains more Potassium +129.8%
Contains more Magnesium +76.7%
Contains more Copper +38.9%
Contains more Zinc +61.3%
Contains more Phosphorus +60.8%
Contains less Sodium -42.9%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Tofu
2
:
Contains more Vitamin A +466.7%
Contains more Vitamin K +41.2%
Contains more Vitamin C +300%
Contains more Vitamin E +2700%
Contains more Vitamin B1 +149.4%
Contains more Vitamin B3 +153.8%
Contains more Vitamin B5 +504.4%
Contains more Vitamin B6 +112.8%
Contains more Folate +1286.7%
Equal in Vitamin B2 - 0.055
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 6% 1% 0% 21% 12% 4% 5% 11% 0% 6% 12%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 1% 6% 0% 51% 13% 10% 25% 24% 0% 5% 156%
Contains more Vitamin A +466.7%
Contains more Vitamin K +41.2%
Contains more Vitamin C +300%
Contains more Vitamin E +2700%
Contains more Vitamin B1 +149.4%
Contains more Vitamin B3 +153.8%
Contains more Vitamin B5 +504.4%
Contains more Vitamin B6 +112.8%
Contains more Folate +1286.7%
Equal in Vitamin B2 - 0.055

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
6
Tofu
24
Cowpea (Black-eyed pea)
Mineral Summary Score
58
Tofu
44
Cowpea (Black-eyed pea)

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
48%
Tofu
46%
Cowpea (Black-eyed pea)
Carbohydrates
2%
Tofu
21%
Cowpea (Black-eyed pea)
Fats
22%
Tofu
2%
Cowpea (Black-eyed pea)

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Tofu Cowpea (Black-eyed pea)
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

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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Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 2.68g)
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 contains less Sodium?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in Saturated Fat (difference - 0.553g)
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)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

All nutrients comparison - raw data values

Nutrient Tofu Cowpea (Black-eyed pea) Opinion
Calories 76 116 Cowpea (Black-eyed pea)
Protein 8.08 7.73 Tofu
Fats 4.78 0.53 Tofu
Vitamin C 0.1 0.4 Cowpea (Black-eyed pea)
Carbs 1.87 20.76 Cowpea (Black-eyed pea)
Cholesterol 0 0
Vitamin D 0 0
Iron 5.36 2.51 Tofu
Calcium 350 24 Tofu
Potassium 121 278 Cowpea (Black-eyed pea)
Magnesium 30 53 Cowpea (Black-eyed pea)
Sugar 0.62 3.3 Tofu
Fiber 0.3 6.5 Cowpea (Black-eyed pea)
Copper 0.193 0.268 Cowpea (Black-eyed pea)
Zinc 0.8 1.29 Cowpea (Black-eyed pea)
Starch
Phosphorus 97 156 Cowpea (Black-eyed pea)
Sodium 7 4 Cowpea (Black-eyed pea)
Vitamin A 85 15 Tofu
Vitamin E 0.01 0.28 Cowpea (Black-eyed pea)
Vitamin D 0 0
Vitamin B1 0.081 0.202 Cowpea (Black-eyed pea)
Vitamin B2 0.052 0.055 Cowpea (Black-eyed pea)
Vitamin B3 0.195 0.495 Cowpea (Black-eyed pea)
Vitamin B5 0.068 0.411 Cowpea (Black-eyed pea)
Vitamin B6 0.047 0.1 Cowpea (Black-eyed pea)
Vitamin B12 0 0
Vitamin K 2.4 1.7 Tofu
Folate 15 208 Cowpea (Black-eyed pea)
Trans Fat 0 0
Saturated Fat 0.691 0.138 Cowpea (Black-eyed pea)
Monounsaturated Fat 1.056 0.044 Tofu
Polyunsaturated fat 2.699 0.225 Tofu
Tryptophan 0.12 0.095 Tofu
Threonine 0.402 0.294 Tofu
Isoleucine 0.435 0.314 Tofu
Leucine 0.713 0.592 Tofu
Lysine 0.452 0.523 Cowpea (Black-eyed pea)
Methionine 0.108 0.11 Cowpea (Black-eyed pea)
Phenylalanine 0.428 0.451 Cowpea (Black-eyed pea)
Valine 0.446 0.368 Tofu
Histidine 0.221 0.24 Cowpea (Black-eyed pea)
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172476/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.