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Tofu yogurt vs. Chickpea flour (besan) — In-Depth Nutrition Comparison

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Summary of differences between tofu yogurt and chickpea flour (besan)

  • Tofu yogurt has less folate, copper, iron, fiber, phosphorus, vitamin B6, vitamin B1, magnesium, potassium, and zinc than chickpea flour (besan).
  • Chickpea flour (besan) covers your daily need for folate, 108% more than tofu yogurt.

These are the specific foods used in this comparison Tofu yogurt and Chickpea flour (besan).

Infographic

Tofu yogurt vs Chickpea flour (besan) 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" charts below show how much of the daily needs can be covered by 300 grams of the 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 119% 14% 75% 182% 304% 77% 136% 8.3% 209% 45%
Contains more CalciumCalcium +162.2%
Contains less SodiumSodium -45.3%
Contains more SeleniumSelenium +56.6%
Contains more MagnesiumMagnesium +315%
Contains more PotassiumPotassium +1700%
Contains more IronIron +358.5%
Contains more CopperCopper +1116%
Contains more ZincZinc +806.5%
Contains more PhosphorusPhosphorus +736.8%

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.
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 8.3% 0.67% 6.2% 0% 15% 4.6% 4.5% 0% 4.6% 0% 8.8% 4.5% 26%
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% 0.67% 17% 0% 122% 24% 33% 36% 114% 0% 23% 328% 0%
Contains more Vitamin CVitamin C +∞%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +167.7%
Contains more Vitamin B1Vitamin B1 +710%
Contains more Vitamin B2Vitamin B2 +430%
Contains more Vitamin B3Vitamin B3 +634.2%
Contains more Vitamin B6Vitamin B6 +2360%
Contains more Vitamin KVitamin K +160%
Contains more FolateFolate +7183.3%
~equal in Vitamin A ~2µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
22% 7% 58% 10% 3%
Protein: 22.39 g
Fats: 6.69 g
Carbs: 57.82 g
Water: 10.28 g
Other: 2.82 g
Contains more WaterWater +653.9%
Contains more ProteinProtein +539.7%
Contains more FatsFats +271.7%
Contains more CarbsCarbs +262.3%
Contains more OtherOther +127.4%

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 0.693 g
Monounsaturated fat: Mono. Fat 1.504 g
Polyunsaturated fat: Poly. Fat 2.983 g
Contains less Sat. FatSaturated fat -62.6%
Contains more Mono. FatMonounsaturated fat +276%
Contains more Poly. FatPolyunsaturated fat +193.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tofu yogurt Chickpea flour (besan)
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Tofu yogurt Chickpea flour (besan) DV% diff.
Folate 6µg 437µg 108%
Copper 0.075mg 0.912mg 93%
Manganese 1.6mg 70%
Iron 1.06mg 4.86mg 48%
Fiber 0.2g 10.8g 42%
Phosphorus 38mg 318mg 40%
Protein 3.5g 22.39g 38%
Vitamin B6 0.02mg 0.492mg 36%
Vitamin B1 0.06mg 0.486mg 36%
Magnesium 40mg 166mg 30%
Potassium 47mg 846mg 24%
Zinc 0.31mg 2.81mg 23%
Calories 94kcal 387kcal 15%
Carbs 15.96g 57.82g 14%
Polyunsaturated fat 1.017g 2.983g 13%
Vitamin B5 0.606mg 12%
Vitamin B3 0.24mg 1.762mg 10%
Selenium 13µg 8.3µg 9%
Choline 48.4mg 9%
Fats 1.8g 6.69g 8%
Calcium 118mg 45mg 7%
Vitamin B2 0.02mg 0.106mg 7%
Vitamin K 3.5µg 9.1µg 5%
Vitamin E 0.31mg 0.83mg 3%
Vitamin C 2.5mg 0mg 3%
Monounsaturated fat 0.4g 1.504g 3%
Saturated fat 0.259g 0.693g 2%
Sodium 35mg 64mg 1%
Net carbs 15.76g 47.02g N/A
Sugar 1.24g 10.85g N/A
Vitamin A 2µg 2µg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu yogurt Chickpea flour (besan)
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
6%
Tofu yogurt
54%
Chickpea flour (besan)
Minerals Daily Need Coverage Score
23%
Tofu yogurt
117%
Chickpea flour (besan)

Comparison summary

Which food is lower in Sugar?
Tofu yogurt
Tofu yogurt is lower in Sugar (difference - 9.61g)
Which food contains less Sodium?
Tofu yogurt
Tofu yogurt contains less Sodium (difference - 29mg)
Which food is lower in Saturated fat?
Tofu yogurt
Tofu yogurt is lower in Saturated fat (difference - 0.434g)
Which food is richer in minerals?
Chickpea flour (besan)
Chickpea flour (besan) is relatively richer in minerals
Which food is richer in vitamins?
Chickpea flour (besan)
Chickpea flour (besan) is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Chickpea flour (besan) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174288/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.