Tofu vs. Peas
Nutrition comparison of Tofu and Peas
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
tofu
versus
peas
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in tofu and peas:
- Pea has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
- Pea is a great source of potassium.
- Pea is an excellent source of Vitamin C and dietary fiber.
- Tofu has 6.7 times less carbohydrates than pea.
- Tofu has 8.1 times less sugar than pea.
- Tofu is a great source of protein.
- Tofu is an excellent source of calcium and iron.
USDA sources for nutritional information: Tofu (Tofu, raw, regular, prepared with calcium sulfate) and Peas (Peas, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Peas and tofu contain similar amounts of calories - pea has 81 calories per 100 grams and tofu has 76 calories.
For macronutrient ratios, tofu is heavier in protein, much lighter in carbs and much heavier in fat compared to peas per calorie. Tofu has a macronutrient ratio of 39:9:52 and for peas, 26:69:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Tofu | Peas | |
|---|---|---|
| Protein | 39% | 26% |
| Carbohydrates | 9% | 69% |
| Fat | 52% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Tofu has 6.7 times less carbohydrates than pea - pea has 14.5g of total carbs per 100 grams and tofu has 1.9g of carbohydrates.
dietary fiber
Pea is an excellent source of dietary fiber and it has 18 times more dietary fiber than tofu - pea has 5.7g of dietary fiber per 100 grams and tofu has 0.3g of dietary fiber.
sugar
Tofu has 8.1 times less sugar than pea - pea has 5.7g of sugar per 100 grams and tofu has 0.62g of sugar.
Protein
protein
Tofu is a great source of protein and it has 49% more protein than pea - pea has 5.4g of protein per 100 grams and tofu has 8.1g of protein.
Fat
saturated fat
Both peas and tofu are low in saturated fat - pea has 0.07g of saturated fat per 100 grams and tofu has 0.69g of saturated fat.
Vitamins
Vitamin C
Pea is an excellent source of Vitamin C and it has 399 times more Vitamin C than tofu - pea has 40mg of Vitamin C per 100 grams and tofu has 0.1mg of Vitamin C.
Vitamin A
Pea has more Vitamin A than tofu - pea has 38ug of Vitamin A per 100 grams and tofu does not contain significant amounts.
Vitamin E
Peas and tofu contain similar amounts of Vitamin E - pea has 0.13mg of Vitamin E per 100 grams and tofu has 0.01mg of Vitamin E.
Vitamin K
Pea has 933% more Vitamin K than tofu - pea has 24.8ug of Vitamin K per 100 grams and tofu has 2.4ug of Vitamin K.
The B Vitamins
Pea has more thiamin, riboflavin, niacin, Vitamin B6 and folate. Both tofu and peas contain significant amounts of pantothenic acid.
| Tofu | Peas | |
|---|---|---|
| Thiamin | 0.081 MG | 0.266 MG |
| Riboflavin | 0.052 MG | 0.132 MG |
| Niacin | 0.195 MG | 2.09 MG |
| Pantothenic acid | 0.068 MG | 0.104 MG |
| Vitamin B6 | 0.047 MG | 0.169 MG |
| Folate | 15 UG | 65 UG |
Minerals
calcium
Tofu is an excellent source of calcium and it has 13 times more calcium than pea - pea has 25mg of calcium per 100 grams and tofu has 350mg of calcium.
iron
Tofu is an excellent source of iron and it has 265% more iron than pea - pea has 1.5mg of iron per 100 grams and tofu has 5.4mg of iron.
potassium
Pea is a great source of potassium and it has 102% more potassium than tofu - pea has 244mg of potassium per 100 grams and tofu has 121mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, tofu has more alpha linoleic acid (ALA) than pea per 100 grams.
| Tofu | Peas | |
|---|---|---|
| alpha linoleic acid | 0.319 G | 0.035 G |
| Total | 0.319 G | 0.035 G |
omega 6s
Comparing omega-6 fatty acids, tofu has more linoleic acid than pea per 100 grams.
| Tofu | Peas | |
|---|---|---|
| linoleic acid | 2.38 G | 0.152 G |
| Total | 2.38 G | 0.152 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.
Tofu g
()
|
Daily Values (%) |
Peas 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 peas or tofu contain more calories in 100 grams?Peas and tofu contain similar amounts of calories - pea has 81 calories in 100g and tofu has 76 calories.
Is peas or tofu better for protein?
Tofu is a great source of protein and it has 50% more protein than pea - pea has 5.4g of protein per 100 grams and tofu has 8.1g of protein.
Does peas or tofu have more carbohydrates?
By weight, tofu has 6.7 times fewer carbohydrates than pea - pea has 14.5g of carbs for 100g and tofu has 1.9g of carbohydrates.
Does peas or tofu contain more calcium?
Tofu is a rich source of calcium and it has 13 times more calcium than pea - pea has 25mg of calcium in 100 grams and tofu has 350mg of calcium.
Does peas or tofu contain more iron?
Tofu is an abundant source of iron and it has 270% more iron than pea - pea has 1.5mg of iron in 100 grams and tofu has 5.4mg of iron.