Chickpeas vs. Tofu — In-Depth Nutrition Comparison

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Summary of differences between chickpeas and tofu

Chickpeas have more folate and fiber; however, tofu is higher in calcium, selenium, manganese, and monounsaturated fat.
Tofu covers your daily need for calcium, 63% more than chickpeas.
Chickpeas have 6 times more folate than tofu. While chickpeas have 172µg of folate, tofu has only 29µg.
Chickpeas have less saturated fat.
The glycemic index of chickpeas is higher.

These are the specific foods used in this comparison Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt and Tofu, raw, firm, prepared with calcium sulfate.

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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.

Chickpeas

Tofu

Contains more PotassiumPotassium	+22.8%
Contains less SodiumSodium	-50%

Contains more MagnesiumMagnesium	+20.8%
Contains more CalciumCalcium	+1293.9%
Contains more PhosphorusPhosphorus	+13.1%
Contains more ManganeseManganese	+14.7%
Contains more SeleniumSelenium	+370.3%

~equal in Iron ~2.66mg

~equal in Copper ~0.378mg

~equal in Zinc ~1.57mg

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.

Chickpeas

Tofu

Contains more Vitamin CVitamin C	+550%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B3Vitamin B3	+38.1%
Contains more Vitamin B5Vitamin B5	+115%
Contains more Vitamin B6Vitamin B6	+51.1%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+493.1%

Contains more Vitamin B1Vitamin B1	+36.2%
Contains more Vitamin B2Vitamin B2	+61.9%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Calcium	49mg	683mg	63%
Folate	172µg	29µg	36%
Selenium	3.7µg	17.4µg	25%
Polyunsaturated fat	1.156g	4.921g	25%
Fiber	7.6g	2.3g	21%
Protein	8.86g	17.27g	17%
Fats	2.59g	8.72g	9%
Carbs	27.42g	2.78g	8%
Choline	42.8mg		8%
Manganese	1.03mg	1.181mg	7%
Saturated fat	0.269g	1.261g	5%
Vitamin B1	0.116mg	0.158mg	4%
Vitamin B6	0.139mg	0.092mg	4%
Iron	2.89mg	2.66mg	3%
Copper	0.352mg	0.378mg	3%
Phosphorus	168mg	190mg	3%
Vitamin B2	0.063mg	0.102mg	3%
Vitamin B5	0.286mg	0.133mg	3%
Vitamin K	4µg		3%
Monounsaturated fat	0.583g	1.925g	3%
Magnesium	48mg	58mg	2%
Potassium	291mg	237mg	2%
Vitamin E	0.35mg		2%
Calories	164kcal	144kcal	1%
Vitamin C	1.3mg	0.2mg	1%
Vitamin B3	0.526mg	0.381mg	1%
Protein per 100 calories	5.4g	12g	N/A
Calories per 10 g protein	185kcal	83kcal	N/A
Weight per 100 calories	61g	69g	N/A
Unsaturated / Saturated Fat ratio	6.5	5.4	N/A
Net carbs	19.82g	0.48g	N/A
Sugar	4.8g		N/A
Zinc	1.53mg	1.57mg	0%
Sodium	7mg	14mg	0%
Vitamin A	1µg		0%
Tryptophan	0.085mg	0.235mg	0%
Threonine	0.329mg	0.785mg	0%
Isoleucine	0.38mg	0.849mg	0%
Leucine	0.631mg	1.392mg	0%
Lysine	0.593mg	0.883mg	0%
Methionine	0.116mg	0.211mg	0%
Phenylalanine	0.475mg	0.835mg	0%
Valine	0.372mg	0.87mg	0%
Histidine	0.244mg	0.431mg	0%