Chickpeas vs. Tofu
Nutrition comparison of Cooked Chickpeas and 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
tofu
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chickpeas and tofu:
- Both tofu and chickpeas are high in calcium, iron and protein.
- Chickpea has more niacin, pantothenic acid, Vitamin B6 and folate.
- Chickpea is a great source of potassium.
- Chickpea is an excellent source of dietary fiber.
- Tofu has 6.7 times less sugar than chickpea.
- 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 Tofu (Tofu, raw, regular, prepared with calcium sulfate) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Chickpea is high in calories and tofu has 54% less calories than chickpea - tofu has 76 calories per 100 grams and chickpea has 164 calories.
For macronutrient ratios, chickpeas is lighter in protein, much heavier in carbs and much lighter in fat compared to tofu per calorie. Chickpeas has a macronutrient ratio of 21:65:14 and for tofu, 39:9:52 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chickpeas | Tofu | |
|---|---|---|
| Protein | 21% | 39% |
| Carbohydrates | 65% | 9% |
| Fat | 14% | 52% |
| Alcohol | ~ | ~ |
carbohydrates
Tofu has signficantly less carbohydrates than chickpea - tofu has 1.9g 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 24 times more dietary fiber than tofu - tofu has 0.3g of dietary fiber per 100 grams and chickpea has 7.6g of dietary fiber.
sugar
Tofu has 6.7 times less sugar than chickpea - tofu has 0.62g of sugar per 100 grams and chickpea has 4.8g of sugar.
Protein
protein
Both tofu and chickpeas are high in protein. Tofu is very similar to tofu for protein - tofu has 8.1g of protein per 100 grams and chickpea has 8.9g of protein.
Fat
saturated fat
Both tofu and chickpeas are low in saturated fat - tofu has 0.69g of saturated fat per 100 grams and chickpea has 0.27g of saturated fat.
Vitamins
Vitamin C
Tofu and chickpeas contain similar amounts of Vitamin C - tofu has 0.1mg of Vitamin C per 100 grams and chickpea has 1.3mg of Vitamin C.
Vitamin A
Chickpeas and tofu contain similar amounts of Vitamin A - chickpea has 1ug of Vitamin A per 100 grams and tofu does not contain significant amounts.
Vitamin E
Tofu and chickpeas contain similar amounts of Vitamin E - tofu has 0.01mg of Vitamin E per 100 grams and chickpea has 0.35mg of Vitamin E.
Vitamin K
Tofu and chickpeas contain similar amounts of Vitamin K - tofu has 2.4ug of Vitamin K per 100 grams and chickpea has 4ug of Vitamin K.
The B Vitamins
Chickpea has more niacin, pantothenic acid, Vitamin B6 and folate. Both chickpeas and tofu contain significant amounts of thiamin and riboflavin.
| Chickpeas | Tofu | |
|---|---|---|
| Thiamin | 0.116 MG | 0.081 MG |
| Riboflavin | 0.063 MG | 0.052 MG |
| Niacin | 0.526 MG | 0.195 MG |
| Pantothenic acid | 0.286 MG | 0.068 MG |
| Vitamin B6 | 0.139 MG | 0.047 MG |
| Folate | 172 UG | 15 UG |
Minerals
calcium
Both tofu and chickpeas are high in calcium. Tofu has 614% more calcium than chickpea - tofu has 350mg of calcium per 100 grams and chickpea has 49mg of calcium.
iron
Both tofu and chickpeas are high in iron. Tofu has 85% more iron than chickpea - tofu has 5.4mg of iron per 100 grams and chickpea has 2.9mg of iron.
potassium
Chickpea is a great source of potassium and it has 140% more potassium than tofu - tofu has 121mg of potassium per 100 grams and chickpea has 291mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, tofu has more alpha linoleic acid (ALA) than chickpea per 100 grams.
| Chickpeas | Tofu | |
|---|---|---|
| alpha linoleic acid | 0.043 G | 0.319 G |
| Total | 0.043 G | 0.319 G |
omega 6s
Comparing omega-6 fatty acids, tofu has more linoleic acid than chickpea per 100 grams.
| Chickpeas | Tofu | |
|---|---|---|
| linoleic acid | 1.113 G | 2.38 G |
| Total | 1.113 G | 2.38 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.
Cooked Chickpeas g
()
|
Daily Values (%) |
Tofu g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
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 % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
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 tofu or chickpeas contain more calories in 100 grams?Chickpea is high in calories and tofu has 50% less calories than chickpea - tofu has 76 calories in 100g and chickpea has 164 calories.
Is tofu or chickpeas better for protein?
Both tofu and chickpeas are high in protein. Tofu is very similar to tofu for protein - tofu has 8.1g of protein per 100 grams and chickpea has 8.9g of protein.
Does tofu or chickpeas have more carbohydrates?
By weight, tofu has signficantly fewer carbohydrates than chickpea - tofu has 1.9g of carbs for 100g and chickpea has 27.4g of carbohydrates.
Does tofu or chickpeas contain more calcium?
Both tofu and chickpeas are high in calcium. Tofu has 610% more calcium than chickpea - tofu has 350mg of calcium in 100 grams and chickpea has 49mg of calcium.
Does tofu or chickpeas contain more iron?
Both tofu and chickpeas are high in iron. Tofu has 90% more iron than chickpea - tofu has 5.4mg of iron in 100 grams and chickpea has 2.9mg of iron.