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Tofu yogurt vs. Cowpea (Black-eyed pea) — In-Depth Nutrition Comparison

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How are tofu yogurt and cowpea (Black-eyed pea) different?

  • Tofu yogurt is higher in selenium and calcium; however, cowpea (Black-eyed pea) is richer in folate, fiber, copper, iron, phosphorus, vitamin B1, zinc, and potassium.
  • Daily need coverage for folate for cowpea (Black-eyed pea) is 51% higher.
  • Tofu yogurt contains 5 times more selenium than cowpea (Black-eyed pea). While tofu yogurt contains 13µg of selenium, cowpea (Black-eyed pea) contains only 2.5µg.

Tofu yogurt and Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt are the varieties used in this article.

Infographic

Tofu yogurt vs Cowpea (Black-eyed pea) 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 38% 7.2% 25% 94% 89% 35% 67% 0.52% 62% 14%
Contains more CalciumCalcium +391.7%
Contains more SeleniumSelenium +420%
Contains more MagnesiumMagnesium +32.5%
Contains more PotassiumPotassium +491.5%
Contains more IronIron +136.8%
Contains more CopperCopper +257.3%
Contains more ZincZinc +316.1%
Contains more PhosphorusPhosphorus +310.5%
Contains less SodiumSodium -88.6%

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 1.3% 0.33% 5.6% 0% 51% 13% 9.3% 25% 23% 0% 4.3% 156% 18%
Contains more Vitamin CVitamin C +525%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin KVitamin K +105.9%
Contains more CholineCholine +50.3%
Contains more Vitamin B1Vitamin B1 +236.7%
Contains more Vitamin B2Vitamin B2 +175%
Contains more Vitamin B3Vitamin B3 +106.3%
Contains more Vitamin B6Vitamin B6 +400%
Contains more FolateFolate +3366.7%
~equal in Vitamin E ~0.28mg
~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
8% 21% 70%
Protein: 7.73 g
Fats: 0.53 g
Carbs: 20.76 g
Water: 70.04 g
Other: 0.94 g
Contains more FatsFats +239.6%
Contains more OtherOther +31.9%
Contains more ProteinProtein +120.9%
Contains more CarbsCarbs +30.1%
~equal in Water ~70.04g

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
34% 11% 55%
Saturated fat: Sat. Fat 0.138 g
Monounsaturated fat: Mono. Fat 0.044 g
Polyunsaturated fat: Poly. Fat 0.225 g
Contains more Mono. FatMonounsaturated fat +809.1%
Contains more Poly. FatPolyunsaturated fat +352%
Contains less Sat. FatSaturated fat -46.7%

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 Cowpea (Black-eyed pea)
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tofu yogurt Cowpea (Black-eyed pea) DV% diff.
Folate 6µg 208µg 51%
Fiber 0.2g 6.5g 25%
Copper 0.075mg 0.268mg 21%
Manganese 0.475mg 21%
Selenium 13µg 2.5µg 19%
Iron 1.06mg 2.51mg 18%
Phosphorus 38mg 156mg 17%
Vitamin B1 0.06mg 0.202mg 12%
Zinc 0.31mg 1.29mg 9%
Calcium 118mg 24mg 9%
Vitamin B5 0.411mg 8%
Protein 3.5g 7.73g 8%
Potassium 47mg 278mg 7%
Vitamin B6 0.02mg 0.1mg 6%
Polyunsaturated fat 1.017g 0.225g 5%
Magnesium 40mg 53mg 3%
Vitamin B2 0.02mg 0.055mg 3%
Choline 48.4mg 32.2mg 3%
Carbs 15.96g 20.76g 2%
Vitamin K 3.5µg 1.7µg 2%
Vitamin C 2.5mg 0.4mg 2%
Fats 1.8g 0.53g 2%
Vitamin B3 0.24mg 0.495mg 2%
Saturated fat 0.259g 0.138g 1%
Monounsaturated fat 0.4g 0.044g 1%
Calories 94kcal 116kcal 1%
Sodium 35mg 4mg 1%
Net carbs 15.76g 14.26g N/A
Sugar 1.24g 3.3g N/A
Vitamin E 0.31mg 0.28mg 0%
Vitamin A 2µg 1µg 0%
Tryptophan 0.095mg 0%
Threonine 0.294mg 0%
Isoleucine 0.314mg 0%
Leucine 0.592mg 0%
Lysine 0.523mg 0%
Methionine 0.11mg 0%
Phenylalanine 0.451mg 0%
Valine 0.368mg 0%
Histidine 0.24mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu yogurt Cowpea (Black-eyed pea)
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
23%
Cowpea (Black-eyed pea)
Minerals Daily Need Coverage Score
23%
Tofu yogurt
43%
Cowpea (Black-eyed pea)

Comparison summary

Which food is lower in Sugar?
Tofu yogurt
Tofu yogurt is lower in Sugar (difference - 2.06g)
Which food is lower in glycemic index?
Tofu yogurt
Tofu yogurt is lower in glycemic index (difference - 52)
Which food is cheaper?
Tofu yogurt
Tofu yogurt is cheaper (difference - $2)
Which food contains less Sodium?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) contains less Sodium (difference - 31mg)
Which food is lower in Saturated fat?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in Saturated fat (difference - 0.121g)
Which food is richer in minerals?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Cowpea (Black-eyed pea) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173759/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.