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  6. Tofu vs. Pigeon pea raw

Tofu vs. Pigeon pea raw — In-Depth Nutrition Comparison

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What are the differences between Tofu and Pigeon pea raw?

  • Tofu is higher in Calcium, yet Pigeon pea raw is higher in Folate, Copper, Fiber, Vitamin B1, Potassium, Iron, Magnesium, Manganese, and Phosphorus.
  • Pigeon pea raw's daily need coverage for Folate is 107% more.
  • Tofu has 5 times more Calcium than Pigeon pea raw. While Tofu has 683mg of Calcium, Pigeon pea raw has only 130mg.

We used Tofu, raw, firm, prepared with calcium sulfate and Pigeon peas (red gram), mature seeds, raw types in this article.

Infographic

Tofu vs Pigeon pea 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
Pigeon pea raw
Pigeon pea raw
Contains more Calcium +425.4%
Contains less Sodium -17.6%
Contains more Selenium +112.2%
Contains more Iron +96.6%
Contains more Magnesium +215.5%
Contains more Phosphorus +93.2%
Contains more Potassium +487.3%
Contains more Zinc +75.8%
Contains more Copper +179.6%
Contains more Manganese +51.7%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
Pigeon pea raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 197% 131% 158% 123% 3% 76% 353% 234% 45%
Contains more Calcium +425.4%
Contains less Sodium -17.6%
Contains more Selenium +112.2%
Contains more Iron +96.6%
Contains more Magnesium +215.5%
Contains more Phosphorus +93.2%
Contains more Potassium +487.3%
Contains more Zinc +75.8%
Contains more Copper +179.6%
Contains more Manganese +51.7%

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
2
:
6
Pigeon pea raw
Pigeon pea raw
Contains more Vitamin A +492.9%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +307%
Contains more Vitamin B2 +83.3%
Contains more Vitamin B3 +678.2%
Contains more Vitamin B5 +851.9%
Contains more Vitamin B6 +207.6%
Contains more Folate +1472.4%
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%
Pigeon pea raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 161% 44% 56% 76% 66% 342% 0% 0%
Contains more Vitamin A +492.9%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +307%
Contains more Vitamin B2 +83.3%
Contains more Vitamin B3 +678.2%
Contains more Vitamin B5 +851.9%
Contains more Vitamin B6 +207.6%
Contains more Folate +1472.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
2
:
3
Pigeon pea raw
Pigeon pea raw
Contains more Fats +485.2%
Contains more Water +559.4%
Contains more Protein +25.7%
Contains more Carbs +2158.3%
Contains more Other +145.7%
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
Pigeon pea raw
22% 63% 11% 3%
Protein: 21.7 g
Fats: 1.49 g
Carbs: 62.78 g
Water: 10.59 g
Other: 3.44 g
Contains more Fats +485.2%
Contains more Water +559.4%
Contains more Protein +25.7%
Contains more Carbs +2158.3%
Contains more Other +145.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
:
1
Pigeon pea raw
Pigeon pea raw
Contains more Monounsaturated Fat +15941.7%
Contains more Polyunsaturated fat +504.5%
Contains less Saturated Fat -73.8%
Tofu
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
Pigeon pea raw
29% 70%
Saturated Fat: 0.33 g
Monounsaturated Fat: 0.012 g
Polyunsaturated fat: 0.814 g
Contains more Monounsaturated Fat +15941.7%
Contains more Polyunsaturated fat +504.5%
Contains less Saturated Fat -73.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tofu Pigeon pea raw
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 Sugar Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Tofu Pigeon pea raw Opinion
Net carbs 0.48g 47.78g Pigeon pea raw
Protein 17.27g 21.7g Pigeon pea raw
Fats 8.72g 1.49g Tofu
Carbs 2.78g 62.78g Pigeon pea raw
Calories 144kcal 343kcal Pigeon pea raw
Fiber 2.3g 15g Pigeon pea raw
Calcium 683mg 130mg Tofu
Iron 2.66mg 5.23mg Pigeon pea raw
Magnesium 58mg 183mg Pigeon pea raw
Phosphorus 190mg 367mg Pigeon pea raw
Potassium 237mg 1392mg Pigeon pea raw
Sodium 14mg 17mg Tofu
Zinc 1.57mg 2.76mg Pigeon pea raw
Copper 0.378mg 1.057mg Pigeon pea raw
Manganese 1.181mg 1.791mg Pigeon pea raw
Selenium 17.4µg 8.2µg Tofu
Vitamin A 166IU 28IU Tofu
Vitamin A RAE 1µg Pigeon pea raw
Vitamin C 0.2mg 0mg Tofu
Vitamin B1 0.158mg 0.643mg Pigeon pea raw
Vitamin B2 0.102mg 0.187mg Pigeon pea raw
Vitamin B3 0.381mg 2.965mg Pigeon pea raw
Vitamin B5 0.133mg 1.266mg Pigeon pea raw
Vitamin B6 0.092mg 0.283mg Pigeon pea raw
Folate 29µg 456µg Pigeon pea raw
Tryptophan 0.235mg 0.212mg Tofu
Threonine 0.785mg 0.767mg Tofu
Isoleucine 0.849mg 0.785mg Tofu
Leucine 1.392mg 1.549mg Pigeon pea raw
Lysine 0.883mg 1.521mg Pigeon pea raw
Methionine 0.211mg 0.243mg Pigeon pea raw
Phenylalanine 0.835mg 1.858mg Pigeon pea raw
Valine 0.87mg 0.937mg Pigeon pea raw
Histidine 0.431mg 0.774mg Pigeon pea raw
Saturated Fat 1.261g 0.33g Pigeon pea raw
Monounsaturated Fat 1.925g 0.012g Tofu
Polyunsaturated fat 4.921g 0.814g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Pigeon pea 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
62%
Pigeon pea raw
Minerals Daily Need Coverage Score
87%
Tofu
135%
Pigeon pea raw

Comparison summary

Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 7)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $1)
Which food is lower in Saturated Fat?
Pigeon pea raw
Pigeon pea raw is lower in Saturated Fat (difference - 0.931g)
Which food is richer in minerals?
Pigeon pea raw
Pigeon pea raw is relatively richer in minerals
Which food is richer in vitamins?
Pigeon pea raw
Pigeon pea raw is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. Pigeon pea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172436/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.