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
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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.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.5 g
Fats:
1.8 g
Carbs:
15.96 g
Water:
77.5 g
Other:
1.24 g
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
Saturated fat:
Sat. Fat
0.259 g
Monounsaturated fat:
Mono. Fat
0.4 g
Polyunsaturated fat:
Poly. Fat
1.017 g
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.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| 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%
54%
Minerals Daily Need Coverage Score
23%
117%
Comparison summary
Which food is lower in Sugar?
Tofu yogurt is lower in Sugar (difference - 9.61g)
Which food contains less Sodium?
Tofu yogurt contains less Sodium (difference - 29mg)
Which food is lower in Saturated fat?
Tofu yogurt is lower in Saturated fat (difference - 0.434g)
Which food is richer in minerals?
Chickpea flour (besan) is relatively richer in minerals
Which food is richer in vitamins?
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 ($)