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Plate
Chickpeas, cooked Leader
Chickpeas, cooked5
VS
Firm tofu
Firm tofu4

Chickpeas, cooked leads 5–4 · 9 categories decided

Both foods compared at 100 kcal.

The verdict

Chickpeas, cooked comes out ahead, winning 5 of 9 nutrient match-ups.

Pick Chickpeas, cooked for more fiber, less saturated fat, less sodium, more potassium and more vitamin C.

Pick Firm tofu for more protein, more calcium, more iron and more magnesium.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    100 kcal
    100 kcal
  • Proteinmore is better
    5.4 g
    11.99 gWIN
  • Carbohydrate
    16.72 g
    1.93 g
  • Fibermore is better
    WIN4.63 g
    1.6 g
  • Total sugarsless is better
    2.93 g
    —
  • Total fat
    1.58 g
    6.06 g
  • Saturated fatless is better
    WIN0.16 g
    0.88 g
  • Sodiumless is better
    WIN4.27 mg
    9.72 mg
  • Potassiummore is better
    WIN177.44 mg
    164.58 mg
  • Calciummore is better
    29.88 mg
    474.31 mgWIN
  • Ironmore is better
    1.76 mg
    1.85 mgWIN
  • Magnesiummore is better
    29.27 mg
    40.28 mgWIN
  • Vitamin Cmore is better
    WIN0.79 mg
    0.14 mg
  • Vitamin Dmore is better
    —
    —

Winners are decided by deterministic per-metric rules on the stated basis; ties and missing data don’t score (missing ≠ zero). Educational information only — not medical advice.

Chickpeas, cooked vs Firm tofu · Foodatron