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.
Detailed nutritional comparison of chickpeas and silken tofu is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Chickpeas src
Image of Silken Tofu src

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)) .

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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.