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  6. Chickpea flour (besan) vs. Tofu

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

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Summary of differences between chickpea flour (besan) and tofu

  • Chickpea flour (besan) has more folate, copper, fiber, vitamin B6, iron, vitamin B1, magnesium, carbs, and phosphorus; however, tofu is higher in calcium.
  • Chickpea flour (besan) covers your daily need for folate 102% more than tofu.
  • Chickpea flour (besan) has 21 times more carbs than tofu. While chickpea flour (besan) has 57.82g of carbs, tofu has only 2.78g.

These are the specific foods used in this comparison Chickpea flour (besan) and Tofu, raw, firm, prepared with calcium sulfate.

Infographic

Chickpea flour (besan) vs Tofu infographic
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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 119% 14% 75% 182% 304% 77% 136% 8.3% 209% 45%
Tofu
Tofu
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
Contains more MagnesiumMagnesium +186.2%
Contains more PotassiumPotassium +257%
Contains more IronIron +82.7%
Contains more CopperCopper +141.3%
Contains more ZincZinc +79%
Contains more PhosphorusPhosphorus +67.4%
Contains more ManganeseManganese +35.5%
Contains more CalciumCalcium +1417.8%
Contains less SodiumSodium -78.1%
Contains more SeleniumSelenium +109.6%

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 0% 0% 0.67% 17% 122% 24% 33% 36% 114% 0% 23% 328%
Tofu
Tofu
1
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 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +207.6%
Contains more Vitamin B3Vitamin B3 +362.5%
Contains more Vitamin B5Vitamin B5 +355.6%
Contains more Vitamin B6Vitamin B6 +434.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1406.9%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.102mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chickpea flour (besan) Tofu DV% diff.
Folate 437µg 29µg 102%
Calcium 45mg 683mg 64%
Copper 0.912mg 0.378mg 59%
Fiber 10.8g 2.3g 34%
Vitamin B6 0.492mg 0.092mg 31%
Iron 4.86mg 2.66mg 28%
Vitamin B1 0.486mg 0.158mg 27%
Magnesium 166mg 58mg 26%
Carbs 57.82g 2.78g 18%
Potassium 846mg 237mg 18%
Phosphorus 318mg 190mg 18%
Manganese 1.6mg 1.181mg 18%
Selenium 8.3µg 17.4µg 17%
Polyunsaturated fat 2.983g 4.921g 13%
Calories 387kcal 144kcal 12%
Zinc 2.81mg 1.57mg 11%
Protein 22.39g 17.27g 10%
Vitamin B3 1.762mg 0.381mg 9%
Vitamin B5 0.606mg 0.133mg 9%
Vitamin K 9.1µg 8%
Vitamin E 0.83mg 6%
Fats 6.69g 8.72g 3%
Saturated fat 0.693g 1.261g 3%
Sodium 64mg 14mg 2%
Monounsaturated fat 1.504g 1.925g 1%
Protein per 100 calories 5.8g 12g N/A
Calories per 10 g protein 173kcal 83kcal N/A
Weight per 100 calories 26g 69g N/A
Unsaturated / Saturated Fat ratio 6.5 5.4 N/A
Vitamin C 0mg 0.2mg 0%
Net carbs 47.02g 0.48g N/A
Sugar 10.85g N/A
Vitamin A 2µg 0%
Vitamin B2 0.106mg 0.102mg 0%
Tryptophan 0.235mg 0%
Threonine 0.785mg 0%
Isoleucine 0.849mg 0%
Leucine 1.392mg 0%
Lysine 0.883mg 0%
Methionine 0.211mg 0%
Phenylalanine 0.835mg 0%
Valine 0.87mg 0%
Histidine 0.431mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Tofu
Tofu
2
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
Contains more ProteinProtein +29.6%
Contains more CarbsCarbs +1979.9%
Contains more FatsFats +30.3%
Contains more WaterWater +579.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 29% 58%
Saturated fat: Sat. Fat 0.693 g
Monounsaturated fat: Mono. Fat 1.504 g
Polyunsaturated fat: Poly. Fat 2.983 g
Tofu
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 1.261 g
Monounsaturated fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 g
Contains less Sat. FatSaturated fat -45%
Contains more Mono. FatMonounsaturated fat +28%
Contains more Poly. FatPolyunsaturated fat +65%

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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. Chickpea flour (besan) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174288/nutrients
  2. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/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.