Tofu vs Chickpeas (garbanzo beans
Nutrition comparison per 100 g serving
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Tofu wins in 16 out of 29 nutrient categories
Tofu: 16
vs
Chickpeas (garbanzo beans: 10
(3 ties)
Overview
| Nutrient | Tofu | Chickpeas (garbanzo beans | Winner |
|---|---|---|---|
| Calories | 144 cal | 88 cal | |
| Protein | 17.3 g | 4.9 g | |
| Carbs | 2.8 g | 13.5 g | |
| Fat | 8.7 g | 2.0 g | |
| Fiber | 2.3 g | 4.4 g | |
| Sugar | 0 g | 0 g | Tie |
Vitamins
| Vitamin | Tofu | Chickpeas (garbanzo beans | Winner |
|---|---|---|---|
| Choline, total | 0 MG | 23.1 MG | |
| Folate, total | 29 UG | 25 UG | |
| Niacin | 0.4 MG | 0.1 MG | |
| Pantothenic acid | 0.1 MG | 0.3 MG | |
| Riboflavin | 0.1 MG | 0.0 MG | |
| Thiamin | 0.2 MG | 0.0 MG | |
| Vitamin A, RAE | 0 UG | 1 UG | |
| Vitamin B-12 | 0 UG | 0 UG | Tie |
| Vitamin B-6 | 0.1 MG | 0.5 MG | |
| Vitamin C, total ascorbic acid | 0.2 MG | 0.1 MG | |
| Vitamin D (D2 + D3) | 0 UG | 0 UG | Tie |
| Vitamin E (alpha-tocopherol) | 0 MG | 0.2 MG | |
| Vitamin K (phylloquinone) | 0 UG | 2.2 UG |
Minerals
| Mineral | Tofu | Chickpeas (garbanzo beans | Winner |
|---|---|---|---|
| Calcium, Ca | 683 MG | 35 MG | |
| Copper, Cu | 0.4 MG | 0.2 MG | |
| Iron, Fe | 2.7 MG | 1.2 MG | |
| Magnesium, Mg | 58 MG | 27 MG | |
| Manganese, Mn | 1.2 MG | 0.8 MG | |
| Phosphorus, P | 190 MG | 80 MG | |
| Potassium, K | 237 MG | 144 MG | |
| Selenium, Se | 17.4 UG | 2 UG | |
| Sodium, Na | 14 MG | 132 MG | |
| Zinc, Zn | 1.6 MG | 0.7 MG |