Tofu vs. Chickpeas — In-Depth Nutrition Comparison

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Summary of differences between tofu and chickpeas

Tofu has more calcium, selenium, manganese, and monounsaturated fat; however, chickpeas are higher in folate and fiber.
Tofu covers your daily need for calcium, 63% more than chickpeas.
Tofu has 5 times more selenium than chickpeas. While tofu has 17.4µg of selenium, chickpeas have only 3.7µg.
Chickpeas have less saturated fat.
The glycemic index of chickpeas is higher.

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

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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.

Tofu

Chickpeas

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%

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

~equal in Iron ~2.89mg

~equal in Copper ~0.352mg

~equal in Zinc ~1.53mg

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.

Tofu

Chickpeas

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

Contains more Vitamin CVitamin C	+550%
Contains more Vitamin B3Vitamin B3	+38.1%
Contains more Vitamin B5Vitamin B5	+115%
Contains more Vitamin B6Vitamin B6	+51.1%
Contains more FolateFolate	+493.1%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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