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Tofu yogurt vs. Chickpeas — In-Depth Nutrition Comparison

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Summary of differences between tofu yogurt and chickpeas

  • Tofu yogurt has more selenium; however, chickpeas are higher in folate, copper, fiber, iron, phosphorus, protein, zinc, vitamin B6, and potassium.
  • Chickpeas cover your daily need for folate 42% more than tofu yogurt.
  • Tofu yogurt has 4 times more selenium than chickpeas. While tofu yogurt has 13µg of selenium, chickpeas have only 3.7µg.

These are the specific foods used in this comparison Tofu yogurt and Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt.

Infographic

Tofu yogurt vs Chickpeas infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 35% 4.1% 40% 25% 8.5% 16% 4.6% 0% 71%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 15% 26% 108% 117% 42% 72% 0.91% 134% 20%
Contains more CalciumCalcium +140.8%
Contains more SeleniumSelenium +251.4%
Contains more MagnesiumMagnesium +20%
Contains more PotassiumPotassium +519.1%
Contains more IronIron +172.6%
Contains more CopperCopper +369.3%
Contains more ZincZinc +393.5%
Contains more PhosphorusPhosphorus +342.1%
Contains less SodiumSodium -80%
Contains more ManganeseManganese +∞%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 8.3% 0% 0.67% 6.2% 15% 4.6% 4.5% 0% 4.6% 0% 8.8% 4.5%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 4.3% 0% 0.33% 7% 29% 15% 9.9% 17% 32% 0% 10% 129%
Contains more Vitamin CVitamin C +92.3%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin EVitamin E +12.9%
Contains more Vitamin B1Vitamin B1 +93.3%
Contains more Vitamin B2Vitamin B2 +215%
Contains more Vitamin B3Vitamin B3 +119.2%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +595%
Contains more Vitamin KVitamin K +14.3%
Contains more FolateFolate +2766.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu yogurt Chickpeas DV% diff.
Manganese 1.03mg 45%
Folate 6µg 172µg 42%
Copper 0.075mg 0.352mg 31%
Fiber 0.2g 7.6g 30%
Iron 1.06mg 2.89mg 23%
Phosphorus 38mg 168mg 19%
Selenium 13µg 3.7µg 17%
Protein 3.5g 8.86g 11%
Zinc 0.31mg 1.53mg 11%
Vitamin B6 0.02mg 0.139mg 9%
Calcium 118mg 49mg 7%
Potassium 47mg 291mg 7%
Vitamin B5 0.286mg 6%
Vitamin B1 0.06mg 0.116mg 5%
Calories 94kcal 164kcal 4%
Carbs 15.96g 27.42g 4%
Vitamin B2 0.02mg 0.063mg 3%
Magnesium 40mg 48mg 2%
Vitamin B3 0.24mg 0.526mg 2%
Fats 1.8g 2.59g 1%
Vitamin C 2.5mg 1.3mg 1%
Sodium 35mg 7mg 1%
Choline 48.4mg 42.8mg 1%
Polyunsaturated fat 1.017g 1.156g 1%
Protein per 100 calories 3.7g 5.4g N/A
Calories per 10 g protein 269kcal 185kcal N/A
Weight per 100 calories 106g 61g N/A
Unsaturated / Saturated Fat ratio 5.5 6.5 N/A
Net carbs 15.76g 19.82g N/A
Sugar 1.24g 4.8g N/A
Vitamin A 2µg 1µg 0%
Vitamin E 0.31mg 0.35mg 0%
Vitamin K 3.5µg 4µg 0%
Saturated fat 0.259g 0.269g 0%
Monounsaturated fat 0.4g 0.583g 0%
Tryptophan 0.085mg 0%
Threonine 0.329mg 0%
Isoleucine 0.38mg 0%
Leucine 0.631mg 0%
Lysine 0.593mg 0%
Methionine 0.116mg 0%
Phenylalanine 0.475mg 0%
Valine 0.372mg 0%
Histidine 0.244mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 2% 16% 78%
Protein: 3.5 g
Fats: 1.8 g
Carbs: 15.96 g
Water: 77.5 g
Other: 1.24 g
9% 3% 27% 60%
Protein: 8.86 g
Fats: 2.59 g
Carbs: 27.42 g
Water: 60.21 g
Other: 0.92 g
Contains more WaterWater +28.7%
Contains more ProteinProtein +153.1%
Contains more FatsFats +43.9%
Contains more CarbsCarbs +71.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 24% 61%
Saturated fat: Sat. Fat 0.259 g
Monounsaturated fat: Mono. Fat 0.4 g
Polyunsaturated fat: Poly. Fat 1.017 g
13% 29% 58%
Saturated fat: Sat. Fat 0.269 g
Monounsaturated fat: Mono. Fat 0.583 g
Polyunsaturated fat: Poly. Fat 1.156 g
Contains more Mono. FatMonounsaturated fat +45.8%
Contains more Poly. FatPolyunsaturated fat +13.7%
~equal in Saturated fat ~0.269g

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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 yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167722/nutrients
  2. Chickpeas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173757/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.