Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

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

Compare

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
3
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 131% 39% 123% 196% 352% 75% 157% 2.2% 234% 45%
Contains more CalciumCalcium +425.4%
Contains less SodiumSodium -17.6%
Contains more SeleniumSelenium +112.2%
Contains more MagnesiumMagnesium +215.5%
Contains more PotassiumPotassium +487.3%
Contains more IronIron +96.6%
Contains more CopperCopper +179.6%
Contains more ZincZinc +75.8%
Contains more PhosphorusPhosphorus +93.2%
Contains more ManganeseManganese +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
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 0% 0.33% 0% 0% 161% 43% 56% 76% 65% 0% 0% 342% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +307%
Contains more Vitamin B2Vitamin B2 +83.3%
Contains more Vitamin B3Vitamin B3 +678.2%
Contains more Vitamin B5Vitamin B5 +851.9%
Contains more Vitamin B6Vitamin B6 +207.6%
Contains more FolateFolate +1472.4%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Tofu Pigeon pea raw DV% diff.
Folate 29µg 456µg 107%
Copper 0.378mg 1.057mg 75%
Calcium 683mg 130mg 55%
Fiber 2.3g 15g 51%
Vitamin B1 0.158mg 0.643mg 40%
Potassium 237mg 1392mg 34%
Iron 2.66mg 5.23mg 32%
Magnesium 58mg 183mg 30%
Polyunsaturated fat 4.921g 0.814g 27%
Manganese 1.181mg 1.791mg 27%
Phosphorus 190mg 367mg 25%
Vitamin B5 0.133mg 1.266mg 23%
Carbs 2.78g 62.78g 20%
Selenium 17.4µg 8.2µg 17%
Vitamin B3 0.381mg 2.965mg 16%
Vitamin B6 0.092mg 0.283mg 15%
Fats 8.72g 1.49g 11%
Zinc 1.57mg 2.76mg 11%
Calories 144kcal 343kcal 10%
Protein 17.27g 21.7g 9%
Vitamin B2 0.102mg 0.187mg 7%
Monounsaturated fat 1.925g 0.012g 5%
Saturated fat 1.261g 0.33g 4%
Vitamin C 0.2mg 0mg 0%
Net carbs 0.48g 47.78g N/A
Sodium 14mg 17mg 0%
Vitamin A 1µg 0%
Tryptophan 0.235mg 0.212mg 0%
Threonine 0.785mg 0.767mg 0%
Isoleucine 0.849mg 0.785mg 0%
Leucine 1.392mg 1.549mg 0%
Lysine 0.883mg 1.521mg 0%
Methionine 0.211mg 0.243mg 0%
Phenylalanine 0.835mg 1.858mg 0%
Valine 0.87mg 0.937mg 0%
Histidine 0.431mg 0.774mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
2
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
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 FatsFats +485.2%
Contains more WaterWater +559.4%
Contains more ProteinProtein +25.7%
Contains more CarbsCarbs +2158.3%
Contains more OtherOther +145.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
29% 70%
Saturated fat: Sat. Fat 0.33 g
Monounsaturated fat: Mono. Fat 0.012 g
Polyunsaturated fat: Poly. Fat 0.814 g
Contains more Mono. FatMonounsaturated fat +15941.7%
Contains more Poly. FatPolyunsaturated fat +504.5%
Contains less Sat. FatSaturated fat -73.8%

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.