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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 from 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, 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
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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 Calcium +2745.8%
Contains more Phosphorus +21.8%
Contains more Zinc +21.7%
Contains more Copper +41%
Contains more Potassium +17.3%
Contains less Sodium -71.4%
Equal in Iron - 2.51
Equal in Magnesium - 53
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 205% 100% 42% 82% 21% 2% 43% 126%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 95% 38% 67% 25% 1% 36% 90%
Contains more Calcium +2745.8%
Contains more Phosphorus +21.8%
Contains more Zinc +21.7%
Contains more Copper +41%
Contains more Potassium +17.3%
Contains less Sodium -71.4%
Equal in Iron - 2.51
Equal in Magnesium - 53

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 +1006.7%
Contains more Vitamin B2 +85.5%
Contains more Vitamin C +100%
Contains more Vitamin B1 +27.8%
Contains more Vitamin B3 +29.9%
Contains more Vitamin B5 +209%
Contains more Folate +617.2%
Equal in Vitamin B6 - 0.1
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 0% 2% 51% 13% 10% 25% 24% 156% 0% 5%
Contains more Vitamin A +1006.7%
Contains more Vitamin B2 +85.5%
Contains more Vitamin C +100%
Contains more Vitamin B1 +27.8%
Contains more Vitamin B3 +29.9%
Contains more Vitamin B5 +209%
Contains more Folate +617.2%
Equal in Vitamin B6 - 0.1

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
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) Opinion
Net carbs 0.48g 14.26g Cowpea (Black-eyed pea)
Protein 17.27g 7.73g Tofu
Fats 8.72g 0.53g Tofu
Carbs 2.78g 20.76g Cowpea (Black-eyed pea)
Calories 144kcal 116kcal Tofu
Starch g g
Fructose g g
Sugar g 3.3g Tofu
Fiber 2.3g 6.5g Cowpea (Black-eyed pea)
Calcium 683mg 24mg Tofu
Iron 2.66mg 2.51mg Tofu
Magnesium 58mg 53mg Tofu
Phosphorus 190mg 156mg Tofu
Potassium 237mg 278mg Cowpea (Black-eyed pea)
Sodium 14mg 4mg Cowpea (Black-eyed pea)
Zinc 1.57mg 1.29mg Tofu
Copper 0.378mg 0.268mg Tofu
Vitamin A 166IU 15IU Tofu
Vitamin E mg 0.28mg Cowpea (Black-eyed pea)
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.2mg 0.4mg Cowpea (Black-eyed pea)
Vitamin B1 0.158mg 0.202mg Cowpea (Black-eyed pea)
Vitamin B2 0.102mg 0.055mg Tofu
Vitamin B3 0.381mg 0.495mg Cowpea (Black-eyed pea)
Vitamin B5 0.133mg 0.411mg Cowpea (Black-eyed pea)
Vitamin B6 0.092mg 0.1mg Cowpea (Black-eyed pea)
Folate 29µg 208µg Cowpea (Black-eyed pea)
Vitamin B12 0µg 0µg
Vitamin K µg 1.7µg Cowpea (Black-eyed pea)
Tryptophan 0.235mg 0.095mg Tofu
Threonine 0.785mg 0.294mg Tofu
Isoleucine 0.849mg 0.314mg Tofu
Leucine 1.392mg 0.592mg Tofu
Lysine 0.883mg 0.523mg Tofu
Methionine 0.211mg 0.11mg Tofu
Phenylalanine 0.835mg 0.451mg Tofu
Valine 0.87mg 0.368mg Tofu
Histidine 0.431mg 0.24mg Tofu
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 1.261g 0.138g Cowpea (Black-eyed pea)
Monounsaturated Fat 1.925g 0.044g Tofu
Polyunsaturated fat 4.921g 0.225g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Cowpea (Black-eyed pea)
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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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
11
Tofu
24
Cowpea (Black-eyed pea)
Mineral Summary Score
77
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
104%
Tofu
46%
Cowpea (Black-eyed pea)
Carbohydrates
3%
Tofu
21%
Cowpea (Black-eyed pea)
Fats
40%
Tofu
2%
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

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/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.