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

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

Tofu is higher in calcium, manganese, selenium, protein, fats, and copper; however, cowpea (Black-eyed pea) is richer in folate, fiber, and carbs.
Daily need coverage for calcium for tofu is 66% higher.
Tofu contains 16 times more fats than cowpea (Black-eyed pea). While tofu contains 8.72g of fats, cowpea (Black-eyed pea) contains only 0.53g.
Cowpea (Black-eyed pea) has less saturated fat.
Tofu has a lower glycemic index (15) than cowpea (Black-eyed pea) (52).

Tofu, raw, firm, prepared with calcium sulfate and Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt are the varieties used in this article.

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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.

Tofu

Cowpea (Black-eyed pea)

Contains more CalciumCalcium	+2745.8%
Contains more CopperCopper	+41%
Contains more ZincZinc	+21.7%
Contains more PhosphorusPhosphorus	+21.8%
Contains more ManganeseManganese	+148.6%
Contains more SeleniumSelenium	+596%

Contains more PotassiumPotassium	+17.3%
Contains less SodiumSodium	-71.4%

~equal in Magnesium ~53mg

~equal in Iron ~2.51mg

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.

Tofu

Cowpea (Black-eyed pea)

Contains more Vitamin B2Vitamin B2

+85.5%

Contains more Vitamin CVitamin C	+100%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+27.8%
Contains more Vitamin B3Vitamin B3	+29.9%
Contains more Vitamin B5Vitamin B5	+209%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+617.2%

~equal in Vitamin D ~0µg

~equal in Vitamin B6 ~0.1mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Calcium	683mg	24mg	66%
Folate	29µg	208µg	45%
Manganese	1.181mg	0.475mg	31%
Polyunsaturated fat	4.921g	0.225g	31%
Selenium	17.4µg	2.5µg	27%
Protein	17.27g	7.73g	19%
Fiber	2.3g	6.5g	17%
Fats	8.72g	0.53g	13%
Copper	0.378mg	0.268mg	12%
Carbs	2.78g	20.76g	6%
Vitamin B5	0.133mg	0.411mg	6%
Choline		32.2mg	6%
Phosphorus	190mg	156mg	5%
Saturated fat	1.261g	0.138g	5%
Monounsaturated fat	1.925g	0.044g	5%
Vitamin B1	0.158mg	0.202mg	4%
Vitamin B2	0.102mg	0.055mg	4%
Zinc	1.57mg	1.29mg	3%
Iron	2.66mg	2.51mg	2%
Vitamin E		0.28mg	2%
Calories	144kcal	116kcal	1%
Magnesium	58mg	53mg	1%
Potassium	237mg	278mg	1%
Vitamin B3	0.381mg	0.495mg	1%
Vitamin B6	0.092mg	0.1mg	1%
Vitamin K		1.7µg	1%
Protein per 100 calories	12g	6.7g	N/A
Calories per 10 g protein	83kcal	150kcal	N/A
Weight per 100 calories	69g	86g	N/A
Unsaturated / Saturated Fat ratio	5.4	1.9	N/A
Vitamin C	0.2mg	0.4mg	0%
Net carbs	0.48g	14.26g	N/A
Sugar		3.3g	N/A
Sodium	14mg	4mg	0%
Vitamin A		1µg	0%
Tryptophan	0.235mg	0.095mg	0%
Threonine	0.785mg	0.294mg	0%
Isoleucine	0.849mg	0.314mg	0%
Leucine	1.392mg	0.592mg	0%
Lysine	0.883mg	0.523mg	0%
Methionine	0.211mg	0.11mg	0%
Phenylalanine	0.835mg	0.451mg	0%
Valine	0.87mg	0.368mg	0%
Histidine	0.431mg	0.24mg	0%