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
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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 | +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.
| Contains more Vitamin CVitamin C | +525% |
| Contains more Vitamin AVitamin A | +120% |
| 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% |
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:
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
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
0.138 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.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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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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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 94kcal | 116kcal |
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| Protein | 3.5g | 7.73g |
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| Fats | 1.8g | 0.53g |
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| Vitamin C | 2.5mg | 0.4mg |
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| Net carbs | 15.76g | 14.26g |
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| Carbs | 15.96g | 20.76g |
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| Magnesium | 40mg | 53mg |
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| Calcium | 118mg | 24mg |
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| Potassium | 47mg | 278mg |
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| Iron | 1.06mg | 2.51mg |
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| Sugar | 1.24g | 3.3g |
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| Fiber | 0.2g | 6.5g |
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| Copper | 0.075mg | 0.268mg |
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| Zinc | 0.31mg | 1.29mg |
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| Phosphorus | 38mg | 156mg |
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| Sodium | 35mg | 4mg |
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| Vitamin A | 33IU | 15IU |
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| Vitamin A | 2µg | 1µg |
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| Vitamin E | 0.31mg | 0.28mg |
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| Manganese | 0.475mg |
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| Selenium | 13µg | 2.5µg |
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| Vitamin B1 | 0.06mg | 0.202mg |
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| Vitamin B2 | 0.02mg | 0.055mg |
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| Vitamin B3 | 0.24mg | 0.495mg |
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| Vitamin B5 | 0.411mg |
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| Vitamin B6 | 0.02mg | 0.1mg |
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| Vitamin K | 3.5µg | 1.7µg |
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| Folate | 6µg | 208µg |
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| Choline | 48.4mg | 32.2mg |
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| Saturated Fat | 0.259g | 0.138g |
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| Monounsaturated Fat | 0.4g | 0.044g |
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| Polyunsaturated fat | 1.017g | 0.225g |
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| Tryptophan | 0.095mg |
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| Threonine | 0.294mg |
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| Isoleucine | 0.314mg |
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| Leucine | 0.592mg |
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| Lysine | 0.523mg |
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| Methionine | 0.11mg |
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| Phenylalanine | 0.451mg |
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| Valine | 0.368mg |
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| Histidine | 0.24mg |
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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 |
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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
7%
24%
Minerals Daily Need Coverage Score
23%
43%
Comparison summary
Which food is lower in Sugar?
Tofu yogurt is lower in Sugar (difference - 2.06g)
Which food is lower in glycemic index?
Tofu yogurt is lower in glycemic index (difference - 52)
Which food is cheaper?
Tofu yogurt is cheaper (difference - $2)
Which food contains less Sodium?
Cowpea (Black-eyed pea) contains less Sodium (difference - 31mg)
Which food is lower in Saturated Fat?
Cowpea (Black-eyed pea) is lower in Saturated Fat (difference - 0.121g)
Which food is richer in minerals?
Cowpea (Black-eyed pea) is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.