Chickpeas vs. Silken Tofu
Nutrition comparison of Cooked Chickpeas and Silken Tofu
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
chickpeas
versus
silken tofu
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chickpeas and silken tofu:
- Both silken tofu and chickpeas are high in calcium.
- Chickpea has more thiamin, pantothenic acid, Vitamin B6 and folate.
- Chickpea is a great source of iron, potassium and protein.
- Chickpea is an excellent source of dietary fiber.
- Silken tofu has 5.8 times less sugar than chickpea.
- Silken tofu has signficantly less carbohydrates than chickpea.
USDA sources for nutritional information: Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) and Silken Tofu (Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Chickpea is high in calories and silken tofu has 63% less calories than chickpea - silken tofu has 61 calories per 100 grams and chickpea has 164 calories.
For macronutrient ratios, chickpeas is much lighter in protein, much heavier in carbs and much lighter in fat compared to silken tofu per calorie. Chickpeas has a macronutrient ratio of 21:65:14 and for silken tofu, 43:7:50 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chickpeas | Silken Tofu | |
|---|---|---|
| Protein | 21% | 43% |
| Carbohydrates | 65% | 7% |
| Fat | 14% | 50% |
| Alcohol | ~ | ~ |
carbohydrates
Silken tofu has signficantly less carbohydrates than chickpea - silken tofu has 1.2g of total carbs per 100 grams and chickpea has 27.4g of carbohydrates.
dietary fiber
Chickpea is an excellent source of dietary fiber and it has 37 times more dietary fiber than silken tofu - silken tofu has 0.2g of dietary fiber per 100 grams and chickpea has 7.6g of dietary fiber.
sugar
Silken tofu has 5.8 times less sugar than chickpea - silken tofu has 0.7g of sugar per 100 grams and chickpea has 4.8g of sugar.
Protein
protein
Chickpea is a great source of protein and it has 24% more protein than silken tofu - silken tofu has 7.2g of protein per 100 grams and chickpea has 8.9g of protein.
Fat
saturated fat
Both silken tofu and chickpeas are low in saturated fat - silken tofu has 0.53g of saturated fat per 100 grams and chickpea has 0.27g of saturated fat.
Vitamins
Vitamin C
Silken tofu and chickpeas contain similar amounts of Vitamin C - silken tofu has 0.2mg of Vitamin C per 100 grams and chickpea has 1.3mg of Vitamin C.
Vitamin A
Chickpeas and silken tofu contain similar amounts of Vitamin A - chickpea has 1ug of Vitamin A per 100 grams and silken tofu does not contain significant amounts.
Vitamin E
Silken tofu and chickpeas contain similar amounts of Vitamin E - silken tofu has 0.01mg of Vitamin E per 100 grams and chickpea has 0.35mg of Vitamin E.
Vitamin K
Silken tofu and chickpeas contain similar amounts of Vitamin K - silken tofu has 2ug of Vitamin K per 100 grams and chickpea has 4ug of Vitamin K.
The B Vitamins
Chickpea has more thiamin, pantothenic acid, Vitamin B6 and folate. Both chickpeas and silken tofu contain significant amounts of riboflavin and niacin.
| Chickpeas | Silken Tofu | |
|---|---|---|
| Thiamin | 0.116 MG | 0.047 MG |
| Riboflavin | 0.063 MG | 0.037 MG |
| Niacin | 0.526 MG | 0.535 MG |
| Pantothenic acid | 0.286 MG | 0.051 MG |
| Vitamin B6 | 0.139 MG | 0.052 MG |
| Folate | 172 UG | 44 UG |
Minerals
calcium
Both silken tofu and chickpeas are high in calcium. Silken tofu has 127% more calcium than chickpea - silken tofu has 111mg of calcium per 100 grams and chickpea has 49mg of calcium.
iron
Chickpea is a great source of iron and it has 160% more iron than silken tofu - silken tofu has 1.1mg of iron per 100 grams and chickpea has 2.9mg of iron.
potassium
Chickpea is a great source of potassium and it has 143% more potassium than silken tofu - silken tofu has 120mg of potassium per 100 grams and chickpea has 291mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, both chickpeas and silken tofu contain small amounts of beta-carotene.
| Chickpeas | Silken Tofu | |
|---|---|---|
| beta-carotene | 16 UG | 4 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, silken tofu has more alpha linoleic acid (ALA) than chickpea per 100 grams.
| Chickpeas | Silken Tofu | |
|---|---|---|
| alpha linoleic acid | 0.043 G | 0.246 G |
| Total | 0.043 G | 0.246 G |
omega 6s
Comparing omega-6 fatty acids, both chickpeas and silken tofu contain significant amounts of linoleic acid.
| Chickpeas | Silken Tofu | |
|---|---|---|
| linoleic acid | 1.113 G | 1.835 G |
| Total | 1.113 G | 1.835 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) and Silken Tofu (Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)) .
Cooked Chickpeas g
()
|
Daily Values (%) |
Silken Tofu g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does silken tofu or chickpeas contain more calories in 100 grams?Chickpea is high in calories and silken tofu has 60% less calories than chickpea - silken tofu has 61 calories in 100g and chickpea has 164 calories.
Is silken tofu or chickpeas better for protein?
Chickpea is a great source of protein and it has 20% more protein than silken tofu - silken tofu has 7.2g of protein per 100 grams and chickpea has 8.9g of protein.
Does silken tofu or chickpeas have more carbohydrates?
By weight, silken tofu has signficantly fewer carbohydrates than chickpea - silken tofu has 1.2g of carbs for 100g and chickpea has 27.4g of carbohydrates.
Does silken tofu or chickpeas contain more calcium?
Both silken tofu and chickpeas are high in calcium. Silken tofu has 130% more calcium than chickpea - silken tofu has 111mg of calcium in 100 grams and chickpea has 49mg of calcium.