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.
Detailed nutritional comparison of chickpeas and 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 Tofu (Tofu, raw, regular, prepared with calcium sulfate) . Have a correction or suggestions? Shoot us an email.


Image of Chickpeas src
Image of Tofu src

Here's an infographic summarizing the nutritional differences between chickpeas and tofu. marks particularly rich nutrients.


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.

Note: The specific food items compared are: Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) and Tofu (Tofu, raw, regular, prepared with calcium sulfate) .

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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.