Tofu vs. Sprouted Peas
Nutrition comparison of Tofu and Sprouted Peas
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
tofu
versus
sprouted peas
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in tofu and sprouted peas:
- Both sprouted peas and tofu are high in iron and protein.
- Sprouted pea has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Sprouted pea has signficantly more Vitamin C than tofu.
- Sprouted pea is an excellent source of potassium.
- Tofu has signficantly less carbohydrates than sprouted pea.
- Tofu is an excellent source of calcium.
USDA sources for nutritional information: Tofu (Tofu, raw, regular, prepared with calcium sulfate) and Sprouted Peas (Peas, mature seeds, sprouted, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Sprouted pea is high in calories and tofu has 39% less calories than sprouted pea - sprouted pea has 124 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 sprouted peas per calorie. Tofu has a macronutrient ratio of 39:9:52 and for sprouted peas, 24:72:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Tofu | Sprouted Peas | |
|---|---|---|
| Protein | 39% | 24% |
| Carbohydrates | 9% | 72% |
| Fat | 52% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Tofu has signficantly less carbohydrates than sprouted pea - sprouted pea has 27.1g of total carbs per 100 grams and tofu has 1.9g of carbohydrates.
dietary fiber
Tofu has more dietary fiber than sprouted pea - tofu has 0.3g of dietary fiber per 100 grams and sprouted pea does not contain significant amounts.
sugar
Tofu and sprouted peas contain similar amounts of sugar - tofu has 0.62g of sugar per 100 grams and sprouted pea does not contain significant amounts.
Protein
protein
Both sprouted peas and tofu are high in protein. Sprouted pea has a little more protein (9%) than tofu by weight - sprouted pea has 8.8g of protein per 100 grams and tofu has 8.1g of protein.
Fat
saturated fat
Both sprouted peas and tofu are low in saturated fat - sprouted pea has 0.12g of saturated fat per 100 grams and tofu has 0.69g of saturated fat.
Vitamins
Vitamin C
Sprouted pea has signficantly more Vitamin C than tofu - sprouted pea has 10.4mg of Vitamin C per 100 grams and tofu has 0.1mg of Vitamin C.
Vitamin A
Tofu has more Vitamin A than sprouted pea - tofu has 25.5ug of Vitamin A per 100 grams and sprouted pea does not contain significant amounts.
Vitamin E
Tofu and sprouted peas contain similar amounts of Vitamin E - tofu has 0.01mg of Vitamin E per 100 grams and sprouted pea does not contain significant amounts.
Vitamin K
Tofu and sprouted peas contain similar amounts of Vitamin K - tofu has 2.4ug of Vitamin K per 100 grams and sprouted pea does not contain significant amounts.
The B Vitamins
Sprouted pea has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Tofu | Sprouted Peas | |
|---|---|---|
| Thiamin | 0.081 MG | 0.225 MG |
| Riboflavin | 0.052 MG | 0.155 MG |
| Niacin | 0.195 MG | 3.088 MG |
| Pantothenic acid | 0.068 MG | 1.029 MG |
| Vitamin B6 | 0.047 MG | 0.265 MG |
| Folate | 15 UG | 144 UG |
Minerals
calcium
Tofu is an excellent source of calcium and it has 872% more calcium than sprouted pea - sprouted pea has 36mg of calcium per 100 grams and tofu has 350mg of calcium.
iron
Both sprouted peas and tofu are high in iron. Tofu has 137% more iron than sprouted pea - sprouted pea has 2.3mg of iron per 100 grams and tofu has 5.4mg of iron.
potassium
Sprouted pea is an excellent source of potassium and it has 215% more potassium than tofu - sprouted pea has 381mg 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 sprouted pea per 100 grams.
| Tofu | Sprouted Peas | |
|---|---|---|
| alpha linoleic acid | 0.319 G | 0.061 G |
| Total | 0.319 G | 0.061 G |
omega 6s
Comparing omega-6 fatty acids, tofu has more linoleic acid than sprouted pea per 100 grams.
| Tofu | Sprouted Peas | |
|---|---|---|
| linoleic acid | 2.38 G | 0.265 G |
| Total | 2.38 G | 0.265 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: Tofu (Tofu, raw, regular, prepared with calcium sulfate) and Sprouted Peas (Peas, mature seeds, sprouted, raw) .
Tofu 248g
(
cup
)
|
Daily Values (%) |
Sprouted Peas 120g
(
cup
)
|
|||||
|---|---|---|---|---|---|---|---|
| 188KCAL 9% |
|
26% | calories | 5% |
|
149KCAL 7% | |
| 4.6G 2% |
|
5% | carbohydrates | 617% |
|
33G 13% | |
| 0.74G 3% |
|
>999% | dietary fiber | 5% |
|
||
| 1.5G | >999% | sugar | 5% | ||||
| 12G 19% |
|
>999% | total fat | 5% |
|
0.82G 1% | |
| 1.7G 10% |
|
>999% | saturated fat | 5% |
|
0.15G 1% | |
| 2.6G | >999% | monounsaturated fat | 5% | 0.07G | |||
| 6.7G | >999% | polyunsaturated fat | 5% | 0.39G | |||
| 17MG 1% |
|
5% | sodium | 41% |
|
24MG 2% | |
| 5% | Vitamins and Minerals | 5% | |||||
| 63UG 9% |
|
>999% | Vitamin A | 5% |
|
||
| 0.25MG 0.3% |
|
5% | Vitamin C | >999% |
|
12MG 17% | |
| 868MG 87% |
|
>999% | calcium | 5% |
|
43MG 4% | |
| 13MG 74% |
|
381% | iron | 5% |
|
2.7MG 15% | |
| 74MG 24% |
|
10% | magnesium | 5% |
|
67MG 22% | |
| 300MG 13% |
|
5% | potassium | 52% |
|
457MG 20% | |
| 0.2MG 18% |
|
5% | thiamin (Vit B1) | 35% |
|
0.27MG 25% | |
| 0.13MG 12% |
|
5% | riboflavin (Vit B2) | 46% |
|
0.19MG 17% | |
| 0.48MG 4% |
|
5% | niacin (Vit B3) | 671% |
|
3.7MG 27% | |
| 0.12MG 9% |
|
5% | Vitamin B6 | 167% |
|
0.32MG 25% | |
| 0.17MG 3% |
|
5% | pantothenic acid (Vit B5) | 606% |
|
1.2MG 25% | |
| 37UG 9% |
|
5% | folate (Vit B9) | 368% |
|
173UG 43% | |
| 0.02MG 0.2% |
|
>999% | Vitamin E | 5% |
|
||
| 6UG 7% |
|
>999% | Vitamin K | 5% |
|
||
| 20G 40% |
|
82% | protein | 5% |
|
11G 21% | |
| 71MG 17% |
|
>999% | choline | 5% |
|
||
| 0.48MG 40% |
|
45% | copper | 5% |
|
0.33MG 27% | |
| 1.5MG 83% |
|
183% | manganese | 5% |
|
0.53MG 29% | |
| 241MG 34% |
|
22% | phosphorus | 5% |
|
198MG 28% | |
| 22UG 40% |
|
>999% | selenium | 5% |
|
0.72UG 1% | |
| 2MG 25% |
|
54% | zinc | 5% |
|
1.3MG 16% | |
| 210G | 180% | Water | 5% | 75G | |||
NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat. |
|||||||
FAQ
Does sprouted peas or tofu contain more calories in 100 grams?Sprouted pea is high in calories and tofu has 40% less calories than sprouted pea - sprouted pea has 124 calories in 100g and tofu has 76 calories.
Is sprouted peas or tofu better for protein?
Both sprouted peas and tofu are high in protein. Sprouted pea has a little more protein ( 10%) than tofu by weight - sprouted pea has 8.8g of protein per 100 grams and tofu has 8.1g of protein.
Does sprouted peas or tofu have more carbohydrates?
By weight, tofu has signficantly fewer carbohydrates than sprouted pea - sprouted pea has 27.1g of carbs for 100g and tofu has 1.9g of carbohydrates.
Does sprouted peas or tofu contain more calcium?
Tofu is a rich source of calcium and it has 870% more calcium than sprouted pea - sprouted pea has 36mg of calcium in 100 grams and tofu has 350mg of calcium.
Does sprouted peas or tofu contain more iron?
Both sprouted peas and tofu are high in iron. Tofu has 140% more iron than sprouted pea - sprouted pea has 2.3mg of iron in 100 grams and tofu has 5.4mg of iron.
Does sprouted peas or tofu contain more potassium?
Sprouted pea is a rich source of potassium and it has 220% more potassium than tofu - sprouted pea has 381mg of potassium in 100 grams and tofu has 121mg of potassium.