Side-by-Side Comparison

Chickpeas (Cooked / Garbanzo) vs Tofu (Firm)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Cooked golden chickpeas arranged on a minimalist white plate

legumes

Chickpeas (Cooked / Garbanzo)

164Calories

8.9Protein

7.6Fiber

1.3Vit C

View Details

Clean geometric cubes of firm white tofu on neutral ceramic plate

legumes

Tofu (Firm)

83Calories

10.0Protein

0.9Fiber

0.1Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-49%

Tofu (Firm)

Tofu (Firm) has fewer calories (energy) (83 kcal vs 164 kcal, 81 kcal less).

Higher Protein

+13%

Tofu (Firm)

Tofu (Firm) provides 10.0 g vs 8.9 g in Chickpeas (Cooked / Garbanzo) (+1.1 g, +13%).

Higher Dietary Fiber

+744%

Chickpeas (Cooked / Garbanzo)

Chickpeas (Cooked / Garbanzo) provides 7.6 g vs 0.90 g in Tofu (Firm) (+6.7 g, +744%).

Higher Vitamin C

+1200%

Chickpeas (Cooked / Garbanzo)

Chickpeas (Cooked / Garbanzo) provides 1.3 mg vs 0.10 mg in Tofu (Firm) (+1.2 mg, +1200%).

Comparing per 100 g standard edible portion.

Nutrient

Chickpeas (Cooked / Garbanzo)100 g edible portion

Tofu (Firm)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Chickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

164 kcal8% DV

Tofu (Firm)

83 kcal4% DV

Chickpeas (Cooked / Garbanzo) provides 164 kcal vs 83 kcal in Tofu (Firm) (+81 kcal, +98%).

ProteinTofu (Firm) higher

Chickpeas (Cooked / Garbanzo)

8.9 g18% DV

Tofu (Firm)

10.0 g20% DV

Tofu (Firm) provides 10.0 g vs 8.9 g in Chickpeas (Cooked / Garbanzo) (+1.1 g, +13%).

CarbohydratesChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

27.4 g10% DV

Tofu (Firm)

1.9 g1% DV

Chickpeas (Cooked / Garbanzo) provides 27.4 g vs 1.9 g in Tofu (Firm) (+25.5 g, +1359%).

Dietary FiberChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

7.6 g27% DV

Tofu (Firm)

0.90 g3% DV

Chickpeas (Cooked / Garbanzo) provides 7.6 g vs 0.90 g in Tofu (Firm) (+6.7 g, +744%).

Total FatTofu (Firm) higher

Chickpeas (Cooked / Garbanzo)

2.6 g3% DV

Tofu (Firm)

5.3 g7% DV

Tofu (Firm) provides 5.3 g vs 2.6 g in Chickpeas (Cooked / Garbanzo) (+2.7 g, +103%).

Total SugarsChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

4.8 g10% DV

Tofu (Firm)

0.62 g1% DV

Chickpeas (Cooked / Garbanzo) provides 4.8 g vs 0.62 g in Tofu (Firm) (+4.2 g, +674%).

Vitamins12 nutrients

Vitamin CChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

1.3 mg1% DV

Tofu (Firm)

0.10 mg

Chickpeas (Cooked / Garbanzo) provides 1.3 mg vs 0.10 mg in Tofu (Firm) (+1.2 mg, +1200%).

Vitamin A (RAE)Chickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

1.0 µg

Tofu (Firm)

0 µg

Chickpeas (Cooked / Garbanzo) has higher vitamin a (rae) (1.0 µg vs 0 µg).

Vitamin DSimilar

Chickpeas (Cooked / Garbanzo)

0 µg

Tofu (Firm)

0 µg

Both Chickpeas (Cooked / Garbanzo) and Tofu (Firm) provide similar amounts of vitamin d (0 µg).

Vitamin EChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

0.35 mg2% DV

Tofu (Firm)

0.01 mg

Chickpeas (Cooked / Garbanzo) provides 0.35 mg vs 0.01 mg in Tofu (Firm) (+0.34 mg, +3400%).

Vitamin KChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

4.0 µg3% DV

Tofu (Firm)

2.4 µg2% DV

Chickpeas (Cooked / Garbanzo) provides 4.0 µg vs 2.4 µg in Tofu (Firm) (+1.6 µg, +67%).

Folate (DFE)Chickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

172 µg43% DV

Tofu (Firm)

19 µg5% DV

Chickpeas (Cooked / Garbanzo) provides 172 µg vs 19 µg in Tofu (Firm) (+153 µg, +805%).

Thiamin (Vitamin B1)Similar

Chickpeas (Cooked / Garbanzo)

0.12 mg10% DV

Tofu (Firm)

0.08 mg7% DV

Both Chickpeas (Cooked / Garbanzo) and Tofu (Firm) provide similar amounts of thiamin (vitamin b1) (0.12 mg).

Riboflavin (Vitamin B2)Similar

Chickpeas (Cooked / Garbanzo)

0.06 mg5% DV

Tofu (Firm)

0.05 mg4% DV

Both Chickpeas (Cooked / Garbanzo) and Tofu (Firm) provide similar amounts of riboflavin (vitamin b2) (0.06 mg).

Niacin (Vitamin B3)Chickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

0.53 mg3% DV

Tofu (Firm)

0.20 mg1% DV

Chickpeas (Cooked / Garbanzo) provides 0.53 mg vs 0.20 mg in Tofu (Firm) (+0.33 mg, +170%).

Pantothenic Acid (B5)Chickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

0.29 mg6% DV

Tofu (Firm)

0.07 mg1% DV

Chickpeas (Cooked / Garbanzo) provides 0.29 mg vs 0.07 mg in Tofu (Firm) (+0.22 mg, +321%).

Vitamin B6Chickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

0.14 mg8% DV

Tofu (Firm)

0.05 mg3% DV

Chickpeas (Cooked / Garbanzo) provides slightly more vitamin b6 (0.14 mg vs 0.05 mg).

Vitamin B12Similar

Chickpeas (Cooked / Garbanzo)

0 µg

Tofu (Firm)

0 µg

Both Chickpeas (Cooked / Garbanzo) and Tofu (Firm) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumTofu (Firm) higher

Chickpeas (Cooked / Garbanzo)

7.0 mg

Tofu (Firm)

9.0 mg

Tofu (Firm) provides 9.0 mg vs 7.0 mg in Chickpeas (Cooked / Garbanzo) (+2.0 mg, +29%).

PotassiumChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

291 mg6% DV

Tofu (Firm)

148 mg3% DV

Chickpeas (Cooked / Garbanzo) provides 291 mg vs 148 mg in Tofu (Firm) (+143 mg, +97%).

CalciumTofu (Firm) higher

Chickpeas (Cooked / Garbanzo)

49.0 mg4% DV

Tofu (Firm)

282 mg22% DV

Tofu (Firm) provides 282 mg vs 49.0 mg in Chickpeas (Cooked / Garbanzo) (+233 mg, +476%).

IronChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

2.9 mg16% DV

Tofu (Firm)

2.0 mg11% DV

Chickpeas (Cooked / Garbanzo) provides 2.9 mg vs 2.0 mg in Tofu (Firm) (+0.85 mg, +42%).

MagnesiumChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

48.0 mg11% DV

Tofu (Firm)

37.0 mg9% DV

Chickpeas (Cooked / Garbanzo) provides 48.0 mg vs 37.0 mg in Tofu (Firm) (+11.0 mg, +30%).

PhosphorusChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

168 mg13% DV

Tofu (Firm)

121 mg10% DV

Chickpeas (Cooked / Garbanzo) provides 168 mg vs 121 mg in Tofu (Firm) (+47.0 mg, +39%).

ZincChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

1.5 mg14% DV

Tofu (Firm)

0.89 mg8% DV

Chickpeas (Cooked / Garbanzo) provides 1.5 mg vs 0.89 mg in Tofu (Firm) (+0.64 mg, +72%).

Lipids1 nutrients

Saturated FatTofu (Firm) higher

Chickpeas (Cooked / Garbanzo)

0.27 g1% DV

Tofu (Firm)

0.79 g4% DV

Tofu (Firm) provides 0.79 g vs 0.27 g in Chickpeas (Cooked / Garbanzo) (+0.52 g, +193%).

Nutrient

Chickpeas (Cooked / Garbanzo)164 g (1 cup cooked (164 g))

Tofu (Firm)126 g (1/2 block (126 g))

Macronutrients6 nutrients

Calories (Energy)Chickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

269 kcal13% DV

Tofu (Firm)

105 kcal5% DV

Chickpeas (Cooked / Garbanzo) provides 269 kcal vs 105 kcal in Tofu (Firm) (+164 kcal, +157%).

ProteinChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

14.5 g29% DV

Tofu (Firm)

12.6 g25% DV

Chickpeas (Cooked / Garbanzo) provides 14.5 g vs 12.6 g in Tofu (Firm) (+2.0 g, +16%).

CarbohydratesChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

45.0 g16% DV

Tofu (Firm)

2.4 g1% DV

Chickpeas (Cooked / Garbanzo) provides 45.0 g vs 2.4 g in Tofu (Firm) (+42.6 g, +1798%).

Dietary FiberChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

12.5 g45% DV

Tofu (Firm)

1.1 g4% DV

Chickpeas (Cooked / Garbanzo) provides 12.5 g vs 1.1 g in Tofu (Firm) (+11.3 g, +999%).

Total FatTofu (Firm) higher

Chickpeas (Cooked / Garbanzo)

4.2 g5% DV

Tofu (Firm)

6.6 g8% DV

Tofu (Firm) provides 6.6 g vs 4.2 g in Chickpeas (Cooked / Garbanzo) (+2.4 g, +56%).

Total SugarsChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

7.9 g16% DV

Tofu (Firm)

0.78 g2% DV

Chickpeas (Cooked / Garbanzo) provides 7.9 g vs 0.78 g in Tofu (Firm) (+7.1 g, +908%).

Vitamins12 nutrients

Vitamin CChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

2.1 mg2% DV

Tofu (Firm)

0.13 mg

Chickpeas (Cooked / Garbanzo) provides 2.1 mg vs 0.13 mg in Tofu (Firm) (+2.0 mg, +1592%).

Vitamin A (RAE)Chickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

1.6 µg

Tofu (Firm)

0 µg

Chickpeas (Cooked / Garbanzo) has higher vitamin a (rae) (1.6 µg vs 0 µg).

Vitamin DSimilar

Chickpeas (Cooked / Garbanzo)

0 µg

Tofu (Firm)

0 µg

Both Chickpeas (Cooked / Garbanzo) and Tofu (Firm) provide similar amounts of vitamin d (0 µg).

Vitamin EChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

0.57 mg4% DV

Tofu (Firm)

0.01 mg

Chickpeas (Cooked / Garbanzo) provides 0.57 mg vs 0.01 mg in Tofu (Firm) (+0.56 mg, +4456%).

Vitamin KChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

6.6 µg5% DV

Tofu (Firm)

3.0 µg3% DV

Chickpeas (Cooked / Garbanzo) provides 6.6 µg vs 3.0 µg in Tofu (Firm) (+3.5 µg, +117%).

Folate (DFE)Chickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

282 µg71% DV

Tofu (Firm)

24 µg6% DV

Chickpeas (Cooked / Garbanzo) provides 282 µg vs 24 µg in Tofu (Firm) (+258 µg, +1078%).

Thiamin (Vitamin B1)Chickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

0.19 mg16% DV

Tofu (Firm)

0.10 mg9% DV

Chickpeas (Cooked / Garbanzo) provides slightly more thiamin (vitamin b1) (0.19 mg vs 0.10 mg).

Riboflavin (Vitamin B2)Similar

Chickpeas (Cooked / Garbanzo)

0.10 mg8% DV

Tofu (Firm)

0.07 mg5% DV

Both Chickpeas (Cooked / Garbanzo) and Tofu (Firm) provide similar amounts of riboflavin (vitamin b2) (0.10 mg).

Niacin (Vitamin B3)Chickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

0.86 mg5% DV

Tofu (Firm)

0.25 mg2% DV

Chickpeas (Cooked / Garbanzo) provides 0.86 mg vs 0.25 mg in Tofu (Firm) (+0.62 mg, +251%).

Pantothenic Acid (B5)Chickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

0.47 mg9% DV

Tofu (Firm)

0.09 mg2% DV

Chickpeas (Cooked / Garbanzo) provides 0.47 mg vs 0.09 mg in Tofu (Firm) (+0.38 mg, +447%).

Vitamin B6Chickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

0.23 mg13% DV

Tofu (Firm)

0.06 mg3% DV

Chickpeas (Cooked / Garbanzo) provides 0.23 mg vs 0.06 mg in Tofu (Firm) (+0.17 mg, +285%).

Vitamin B12Similar

Chickpeas (Cooked / Garbanzo)

0 µg

Tofu (Firm)

0 µg

Both Chickpeas (Cooked / Garbanzo) and Tofu (Firm) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSimilar

Chickpeas (Cooked / Garbanzo)

11.5 mg

Tofu (Firm)

11.3 mg

Both Chickpeas (Cooked / Garbanzo) and Tofu (Firm) provide similar amounts of sodium (11.5 mg).

PotassiumChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

477 mg10% DV

Tofu (Firm)

186 mg4% DV

Chickpeas (Cooked / Garbanzo) provides 477 mg vs 186 mg in Tofu (Firm) (+291 mg, +156%).

CalciumTofu (Firm) higher

Chickpeas (Cooked / Garbanzo)

80.4 mg6% DV

Tofu (Firm)

355 mg27% DV

Tofu (Firm) provides 355 mg vs 80.4 mg in Chickpeas (Cooked / Garbanzo) (+275 mg, +342%).

IronChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

4.7 mg26% DV

Tofu (Firm)

2.6 mg14% DV

Chickpeas (Cooked / Garbanzo) provides 4.7 mg vs 2.6 mg in Tofu (Firm) (+2.2 mg, +84%).

MagnesiumChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

78.7 mg19% DV

Tofu (Firm)

46.6 mg11% DV

Chickpeas (Cooked / Garbanzo) provides 78.7 mg vs 46.6 mg in Tofu (Firm) (+32.1 mg, +69%).

PhosphorusChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

276 mg22% DV

Tofu (Firm)

152 mg12% DV

Chickpeas (Cooked / Garbanzo) provides 276 mg vs 152 mg in Tofu (Firm) (+123 mg, +81%).

ZincChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

2.5 mg23% DV

Tofu (Firm)

1.1 mg10% DV

Chickpeas (Cooked / Garbanzo) provides 2.5 mg vs 1.1 mg in Tofu (Firm) (+1.4 mg, +124%).

Lipids1 nutrients

Saturated FatTofu (Firm) higher

Chickpeas (Cooked / Garbanzo)

0.44 g2% DV

Tofu (Firm)

1.00 g5% DV

Tofu (Firm) provides 1.00 g vs 0.44 g in Chickpeas (Cooked / Garbanzo) (+0.55 g, +125%).

Nutrient

Chickpeas (Cooked / Garbanzo)Amount per 100 kcal (61 g)

Tofu (Firm)Amount per 100 kcal (120 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Chickpeas (Cooked / Garbanzo)

100 kcal5% DV

Tofu (Firm)

100 kcal5% DV

Both Chickpeas (Cooked / Garbanzo) and Tofu (Firm) provide similar amounts of calories (energy) (100 kcal).

ProteinTofu (Firm) higher

Chickpeas (Cooked / Garbanzo)

5.4 g11% DV

Tofu (Firm)

12.0 g24% DV

Tofu (Firm) provides 12.0 g vs 5.4 g in Chickpeas (Cooked / Garbanzo) (+6.6 g, +122%).

CarbohydratesChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

16.7 g6% DV

Tofu (Firm)

2.3 g1% DV

Chickpeas (Cooked / Garbanzo) provides 16.7 g vs 2.3 g in Tofu (Firm) (+14.5 g, +641%).

Dietary FiberChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

4.6 g17% DV

Tofu (Firm)

1.1 g4% DV

Chickpeas (Cooked / Garbanzo) provides 4.6 g vs 1.1 g in Tofu (Firm) (+3.6 g, +329%).

Total FatTofu (Firm) higher

Chickpeas (Cooked / Garbanzo)

1.6 g2% DV

Tofu (Firm)

6.3 g8% DV

Tofu (Firm) provides 6.3 g vs 1.6 g in Chickpeas (Cooked / Garbanzo) (+4.7 g, +300%).

Total SugarsChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

2.9 g6% DV

Tofu (Firm)

0.74 g1% DV

Chickpeas (Cooked / Garbanzo) provides 2.9 g vs 0.74 g in Tofu (Firm) (+2.2 g, +294%).

Vitamins12 nutrients

Vitamin CChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

0.79 mg1% DV

Tofu (Firm)

0.12 mg

Chickpeas (Cooked / Garbanzo) provides 0.79 mg vs 0.12 mg in Tofu (Firm) (+0.67 mg, +561%).

Vitamin A (RAE)Chickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

0.6 µg

Tofu (Firm)

0 µg

Chickpeas (Cooked / Garbanzo) has higher vitamin a (rae) (0.6 µg vs 0 µg).

Vitamin DSimilar

Chickpeas (Cooked / Garbanzo)

0 µg

Tofu (Firm)

0 µg

Both Chickpeas (Cooked / Garbanzo) and Tofu (Firm) provide similar amounts of vitamin d (0 µg).

Vitamin EChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

0.21 mg1% DV

Tofu (Firm)

0.01 mg

Chickpeas (Cooked / Garbanzo) provides 0.21 mg vs 0.01 mg in Tofu (Firm) (+0.20 mg, +1679%).

Vitamin KTofu (Firm) higher

Chickpeas (Cooked / Garbanzo)

2.4 µg2% DV

Tofu (Firm)

2.9 µg2% DV

Tofu (Firm) provides 2.9 µg vs 2.4 µg in Chickpeas (Cooked / Garbanzo) (+0.4 µg, +18%).

Folate (DFE)Chickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

105 µg26% DV

Tofu (Firm)

23 µg6% DV

Chickpeas (Cooked / Garbanzo) provides 105 µg vs 23 µg in Tofu (Firm) (+82 µg, +360%).

Thiamin (Vitamin B1)Similar

Chickpeas (Cooked / Garbanzo)

0.07 mg6% DV

Tofu (Firm)

0.10 mg8% DV

Both Chickpeas (Cooked / Garbanzo) and Tofu (Firm) provide similar amounts of thiamin (vitamin b1) (0.07 mg).

Riboflavin (Vitamin B2)Similar

Chickpeas (Cooked / Garbanzo)

0.04 mg3% DV

Tofu (Firm)

0.06 mg5% DV

Both Chickpeas (Cooked / Garbanzo) and Tofu (Firm) provide similar amounts of riboflavin (vitamin b2) (0.04 mg).

Niacin (Vitamin B3)Chickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

0.32 mg2% DV

Tofu (Firm)

0.23 mg1% DV

Chickpeas (Cooked / Garbanzo) provides 0.32 mg vs 0.23 mg in Tofu (Firm) (+0.09 mg, +37%).

Pantothenic Acid (B5)Chickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

0.17 mg3% DV

Tofu (Firm)

0.08 mg2% DV

Chickpeas (Cooked / Garbanzo) provides slightly more pantothenic acid (b5) (0.17 mg vs 0.08 mg).

Vitamin B6Similar

Chickpeas (Cooked / Garbanzo)

0.08 mg5% DV

Tofu (Firm)

0.06 mg3% DV

Both Chickpeas (Cooked / Garbanzo) and Tofu (Firm) provide similar amounts of vitamin b6 (0.08 mg).

Vitamin B12Similar

Chickpeas (Cooked / Garbanzo)

0 µg

Tofu (Firm)

0 µg

Both Chickpeas (Cooked / Garbanzo) and Tofu (Firm) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumTofu (Firm) higher

Chickpeas (Cooked / Garbanzo)

4.3 mg

Tofu (Firm)

10.8 mg

Tofu (Firm) provides 10.8 mg vs 4.3 mg in Chickpeas (Cooked / Garbanzo) (+6.5 mg, +153%).

PotassiumSimilar

Chickpeas (Cooked / Garbanzo)

178 mg4% DV

Tofu (Firm)

178 mg4% DV

Both Chickpeas (Cooked / Garbanzo) and Tofu (Firm) provide similar amounts of potassium (178 mg).

CalciumTofu (Firm) higher

Chickpeas (Cooked / Garbanzo)

29.9 mg2% DV

Tofu (Firm)

338 mg26% DV

Tofu (Firm) provides 338 mg vs 29.9 mg in Chickpeas (Cooked / Garbanzo) (+309 mg, +1032%).

IronTofu (Firm) higher

Chickpeas (Cooked / Garbanzo)

1.8 mg10% DV

Tofu (Firm)

2.4 mg14% DV

Tofu (Firm) provides 2.4 mg vs 1.8 mg in Chickpeas (Cooked / Garbanzo) (+0.69 mg, +39%).

MagnesiumTofu (Firm) higher

Chickpeas (Cooked / Garbanzo)

29.3 mg7% DV

Tofu (Firm)

44.4 mg11% DV

Tofu (Firm) provides 44.4 mg vs 29.3 mg in Chickpeas (Cooked / Garbanzo) (+15.1 mg, +52%).

PhosphorusTofu (Firm) higher

Chickpeas (Cooked / Garbanzo)

102 mg8% DV

Tofu (Firm)

145 mg12% DV

Tofu (Firm) provides 145 mg vs 102 mg in Chickpeas (Cooked / Garbanzo) (+42.7 mg, +42%).

ZincTofu (Firm) higher

Chickpeas (Cooked / Garbanzo)

0.93 mg8% DV

Tofu (Firm)

1.1 mg10% DV

Tofu (Firm) provides 1.1 mg vs 0.93 mg in Chickpeas (Cooked / Garbanzo) (+0.13 mg, +14%).

Lipids1 nutrients

Saturated FatTofu (Firm) higher

Chickpeas (Cooked / Garbanzo)

0.16 g1% DV

Tofu (Firm)

0.95 g5% DV

Tofu (Firm) provides 0.95 g vs 0.16 g in Chickpeas (Cooked / Garbanzo) (+0.78 g, +476%).

Nutrient

Chickpeas (Cooked / Garbanzo)Normalized to 300 kcal (183 g)

Tofu (Firm)Normalized to 300 kcal (361 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Chickpeas (Cooked / Garbanzo)

300 kcal15% DV

Tofu (Firm)

300 kcal15% DV

Both Chickpeas (Cooked / Garbanzo) and Tofu (Firm) provide similar amounts of calories (energy) (300 kcal).

ProteinTofu (Firm) higher

Chickpeas (Cooked / Garbanzo)

16.2 g32% DV

Tofu (Firm)

36.0 g72% DV

Tofu (Firm) provides 36.0 g vs 16.2 g in Chickpeas (Cooked / Garbanzo) (+19.8 g, +122%).

CarbohydratesChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

50.2 g18% DV

Tofu (Firm)

6.8 g2% DV

Chickpeas (Cooked / Garbanzo) provides 50.2 g vs 6.8 g in Tofu (Firm) (+43.4 g, +639%).

Dietary FiberChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

13.9 g50% DV

Tofu (Firm)

3.2 g12% DV

Chickpeas (Cooked / Garbanzo) provides 13.9 g vs 3.2 g in Tofu (Firm) (+10.7 g, +328%).

Total FatTofu (Firm) higher

Chickpeas (Cooked / Garbanzo)

4.7 g6% DV

Tofu (Firm)

19.0 g24% DV

Tofu (Firm) provides 19.0 g vs 4.7 g in Chickpeas (Cooked / Garbanzo) (+14.2 g, +301%).

Total SugarsChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

8.8 g18% DV

Tofu (Firm)

2.2 g4% DV

Chickpeas (Cooked / Garbanzo) provides 8.8 g vs 2.2 g in Tofu (Firm) (+6.5 g, +292%).

Vitamins12 nutrients

Vitamin CChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

2.4 mg3% DV

Tofu (Firm)

0.36 mg

Chickpeas (Cooked / Garbanzo) provides 2.4 mg vs 0.36 mg in Tofu (Firm) (+2.0 mg, +559%).

Vitamin A (RAE)Chickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

1.8 µg

Tofu (Firm)

0 µg

Chickpeas (Cooked / Garbanzo) has higher vitamin a (rae) (1.8 µg vs 0 µg).

Vitamin DSimilar

Chickpeas (Cooked / Garbanzo)

0 µg

Tofu (Firm)

0 µg

Both Chickpeas (Cooked / Garbanzo) and Tofu (Firm) provide similar amounts of vitamin d (0 µg).

Vitamin EChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

0.64 mg4% DV

Tofu (Firm)

0.04 mg

Chickpeas (Cooked / Garbanzo) provides 0.64 mg vs 0.04 mg in Tofu (Firm) (+0.60 mg, +1674%).

Vitamin KTofu (Firm) higher

Chickpeas (Cooked / Garbanzo)

7.3 µg6% DV

Tofu (Firm)

8.7 µg7% DV

Tofu (Firm) provides 8.7 µg vs 7.3 µg in Chickpeas (Cooked / Garbanzo) (+1.3 µg, +18%).

Folate (DFE)Chickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

315 µg79% DV

Tofu (Firm)

69 µg17% DV

Chickpeas (Cooked / Garbanzo) provides 315 µg vs 69 µg in Tofu (Firm) (+246 µg, +359%).

Thiamin (Vitamin B1)Tofu (Firm) higher

Chickpeas (Cooked / Garbanzo)

0.21 mg18% DV

Tofu (Firm)

0.29 mg24% DV

Tofu (Firm) provides 0.29 mg vs 0.21 mg in Chickpeas (Cooked / Garbanzo) (+0.08 mg, +38%).

Riboflavin (Vitamin B2)Tofu (Firm) higher

Chickpeas (Cooked / Garbanzo)

0.12 mg9% DV

Tofu (Firm)

0.19 mg14% DV

Tofu (Firm) provides slightly more riboflavin (vitamin b2) (0.19 mg vs 0.12 mg).

Niacin (Vitamin B3)Chickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

0.96 mg6% DV

Tofu (Firm)

0.70 mg4% DV

Chickpeas (Cooked / Garbanzo) provides 0.96 mg vs 0.70 mg in Tofu (Firm) (+0.26 mg, +37%).

Pantothenic Acid (B5)Chickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

0.52 mg10% DV

Tofu (Firm)

0.25 mg5% DV

Chickpeas (Cooked / Garbanzo) provides 0.52 mg vs 0.25 mg in Tofu (Firm) (+0.28 mg, +113%).

Vitamin B6Chickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

0.25 mg15% DV

Tofu (Firm)

0.17 mg10% DV

Chickpeas (Cooked / Garbanzo) provides 0.25 mg vs 0.17 mg in Tofu (Firm) (+0.08 mg, +50%).

Vitamin B12Similar

Chickpeas (Cooked / Garbanzo)

0 µg

Tofu (Firm)

0 µg

Both Chickpeas (Cooked / Garbanzo) and Tofu (Firm) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumTofu (Firm) higher

Chickpeas (Cooked / Garbanzo)

12.8 mg1% DV

Tofu (Firm)

32.5 mg1% DV

Tofu (Firm) provides 32.5 mg vs 12.8 mg in Chickpeas (Cooked / Garbanzo) (+19.7 mg, +154%).

PotassiumSimilar

Chickpeas (Cooked / Garbanzo)

533 mg11% DV

Tofu (Firm)

534 mg11% DV

Both Chickpeas (Cooked / Garbanzo) and Tofu (Firm) provide similar amounts of potassium (533 mg).

CalciumTofu (Firm) higher

Chickpeas (Cooked / Garbanzo)

89.7 mg7% DV

Tofu (Firm)

1,018 mg78% DV

Tofu (Firm) provides 1,018 mg vs 89.7 mg in Chickpeas (Cooked / Garbanzo) (+928 mg, +1035%).

IronTofu (Firm) higher

Chickpeas (Cooked / Garbanzo)

5.3 mg29% DV

Tofu (Firm)

7.4 mg41% DV

Tofu (Firm) provides 7.4 mg vs 5.3 mg in Chickpeas (Cooked / Garbanzo) (+2.1 mg, +39%).

MagnesiumTofu (Firm) higher

Chickpeas (Cooked / Garbanzo)

87.8 mg21% DV

Tofu (Firm)

134 mg32% DV

Tofu (Firm) provides 134 mg vs 87.8 mg in Chickpeas (Cooked / Garbanzo) (+45.7 mg, +52%).

PhosphorusTofu (Firm) higher

Chickpeas (Cooked / Garbanzo)

307 mg25% DV

Tofu (Firm)

437 mg35% DV

Tofu (Firm) provides 437 mg vs 307 mg in Chickpeas (Cooked / Garbanzo) (+129 mg, +42%).

ZincTofu (Firm) higher

Chickpeas (Cooked / Garbanzo)

2.8 mg25% DV

Tofu (Firm)

3.2 mg29% DV

Tofu (Firm) provides 3.2 mg vs 2.8 mg in Chickpeas (Cooked / Garbanzo) (+0.41 mg, +15%).

Lipids1 nutrients

Saturated FatTofu (Firm) higher

Chickpeas (Cooked / Garbanzo)

0.49 g2% DV

Tofu (Firm)

2.9 g14% DV

Tofu (Firm) provides 2.9 g vs 0.49 g in Chickpeas (Cooked / Garbanzo) (+2.4 g, +477%).

Chickpeas (Cooked / Garbanzo) vs Tofu (Firm)

Chickpeas (Cooked / Garbanzo)

Tofu (Firm)

Nutritional Takeaways

Comparison Summary