Tofu vs Chickpeas (garbanzo beans
Nutrition comparison per 100 g serving
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Tofu wins in 16 out of 27 nutrient categories
Tofu: 16
vs
Chickpeas (garbanzo beans: 8
(3 ties)
Overview
| Nutrient | Tofu | Chickpeas (garbanzo beans | Winner |
|---|---|---|---|
| Calories | 470 cal | 88 cal | |
| Protein | 52.4 g | 4.9 g | |
| Carbs | 8.3 g | 13.5 g | |
| Fat | 30.3 g | 2.0 g | |
| Fiber | 1.2 g | 4.4 g | |
| Sugar | 0 g | 0 g | Tie |
Vitamins
| Vitamin | Tofu | Chickpeas (garbanzo beans | Winner |
|---|---|---|---|
| Choline, total | 0 MG | 32.6 MG | |
| Folate, total | 92 UG | 25 UG | |
| Niacin | 1.2 MG | 0.1 MG | |
| Pantothenic acid | 0.4 MG | 0.3 MG | |
| Riboflavin | 0.3 MG | 0.0 MG | |
| Thiamin | 0.5 MG | 0.0 MG | |
| Vitamin A, RAE | 0 UG | 1 UG | |
| Vitamin B-12 | 0 UG | 0 UG | Tie |
| Vitamin B-6 | 0.3 MG | 0.5 MG | |
| Vitamin C, total ascorbic acid | 0.7 MG | 0.1 MG | |
| Vitamin D (D2 + D3) | 0 UG | 0 UG | Tie |
Minerals
| Mineral | Tofu | Chickpeas (garbanzo beans | Winner |
|---|---|---|---|
| Calcium, Ca | 2,134 MG | 35 MG | |
| Copper, Cu | 1.2 MG | 0.2 MG | |
| Iron, Fe | 9.7 MG | 1.2 MG | |
| Magnesium, Mg | 181 MG | 27 MG | |
| Manganese, Mn | 3.7 MG | 0.8 MG | |
| Phosphorus, P | 483 MG | 80 MG | |
| Potassium, K | 20 MG | 144 MG | |
| Selenium, Se | 54.3 UG | 2 UG | |
| Sodium, Na | 6 MG | 278 MG | |
| Zinc, Zn | 4.9 MG | 0.7 MG |