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Chickpea Flour vs Tofu Yogurt: How Are They Different?

This article explains the key similarities and differences between chickpea flour and tofu yogurt, foods from the legumes and legume product group. Read on to learn more about the chickpea flour vs tofu yogurt comparison.
Dennis Gillett, Health & Fitness Writer

Written by Dennis Gillett, Health & Fitness Writer. Updated on January 14, 2023.

Chickpea Flour and tofu yogurt belong to the legumes and legume products food group, one of the staple food groups for people on a plant-based diet.

Legumes and most legume products are an affordable source of plant protein, dietary fiber, B vitamins, and minerals such as iron, calcium, potassium, and zinc, minerals that are usually harder to get on a plant-based diet.

This article will thoroughly compare chickpea flour and tofu yogurt and help you learn more about their similarities and differences.

Chickpea Flour

Chickpea flour, also known as gram flour or besan, is a type of flour made from ground, dried chickpeas.

It is a popular ingredient in many vegan and vegetarian dishes due to its high protein and fiber content, as well as its nutty, slightly sweet flavor.

Chickpea flour is a good source of several important nutrients, including potassium, iron, and B vitamins.

It can be used in a variety of dishes, including breads, pancakes, and fritters, and is also a key ingredient in traditional dishes such as falafel and socca.

There’s also a pasta made of chickpea flour. Check out how chickpea pasta compares to a regular pasta.

In addition to being a nutritious food, chickpea flour has been shown to have a number of potential health benefits.

It is a good source of antioxidants, and has been linked to lower levels of cholesterol and improved blood sugar control.

Chickpea flour is also a good source of several important minerals, including iron, zinc, and magnesium.

Chickpea Flour is an excellent source of Vitamin B1 (Thiamine), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).

It also contains a good amount of Vitamin B3 (Niacin), and Vitamin B5 (Pantothenic acid) and some Vitamin B2 (Riboflavin), Vitamin E, and Vitamin K.

Tofu Yogurt

Tofu yogurt is a vegan, dairy-free version of traditional yogurt made by blending tofu with probiotics and other ingredients to create a creamy, fermented dairy alternative.

Tofu yogurt is a good source of plant-based protein and is low in calories and fat. It is also rich in nutrients such as iron, calcium, and manganese.

Additionally, the fermentation process used to make tofu yogurt helps to increase the bioavailability of these nutrients, making them easier for the body to absorb.

In terms of health benefits, tofu yogurt may help improve digestive health due to the presence of probiotics, which are beneficial bacteria that help balance the gut microbiome.

Tofu yogurt may also help manage weight, as it is a low-calorie, low-fat alternative to dairy yogurt. Some studies have also suggested that tofu yogurt may positively affect bone health due to its high calcium content.

Overall, tofu yogurt is a nutritious and tasty alternative to traditional dairy yogurt, suitable for vegans and those who are lactose intolerant or have a dairy allergy.

Tofu Yogurt is not an excellent source of any particular vitamin.

However, it also contains Vitamin B1 (Thiamine) in a small amount.

Chickpea Flour vs Tofu Yogurt Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing chickpea flour vs tofu yogurt.

This comparison will start by comparing the caloric value of chickpea flour and tofu yogurt and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.

Chickpea FlourTofu Yogurt
Energy387 kcal94 kcal
Carbs57.8 g16 g
Sugar10.8 g1.24 g
Fiber10.8 g0.2 g
Protein22.4 g3.5 g
Fat6.69 g1.8 g
Saturated Fat0.693 g0.259 g

Chickpea Flour vs Tofu Yogurt Calories

Most calories in raw legumes come from carbs. Peanuts are an exception here, but they are often considered a nut instead of a legume because of their nutritional profile.

Comparing tofu yogurt vs chickpea flour for weight loss, tofu yogurt is slightly lower in calories, with 94 calories per 100 grams, compared to 387 calories per 100 grams of chickpea flour.

However, both chickpea flour and tofu yogurt can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.

Chickpea Flour vs Tofu Yogurt Protein

Legumes and most legume products, including chickpea flour and tofu yogurt, are important sources of plant-based protein.

Chickpea Flour offers around 84% more protein than tofu yogurt.

Chickpea Flour has 22.4 grams of protein per 100 grams, while tofu yogurt has 3.5 grams of protein per 100 grams.

Chickpea Flour vs Tofu Yogurt Carbs

Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.

It’s also important for people on a keto diet, so let’s compare the carbs content in chickpea flour and tofu yogurt.

The total amount of carbohydrates is around 72% higher in chickpea flour than in tofu yogurt. It have 57.8 grams per 100 grams, compared to 16 grams in tofu yogurt.

There’s less sugar in tofu yogurt than in chickpea flour, 90% precisely.

One handful of tofu yogurt (28 grams) contains 0.3 grams of sugar, while the same amount of chickpea flour contains 3 grams.

Lastly, let’s take a look at the dietary fiber in chickpea flour and tofu yogurt.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 3 grams of fiber per portion, chickpea flour is a better source of fiber than tofu yogurt which chickpea flour offers 0.1 grams per portion.

Chickpea Flour vs Tofu Yogurt Fats

Like most other legumes, with the exception of lupins and peanuts, chickpea flour and tofu yogurt are low in fat.

Fats in chickpea flour and tofu yogurt are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in chickpea flour and tofu yogurt:

  • Chickpea Flour: 6.7 grams per 100 grams
  • Tofu Yogurt: 1.8 per 100 grams

Speaking of saturated fats, tofu yogurt is 57% lower in saturated fats.

Tofu Yogurt and chickpea flour contain 0.3 grams and 0.7 grams of saturated fat per 100 grams, respectively.

Chickpea Flour vs Tofu Yogurt Vitamins Content

This section will discuss the vitamin content of chickpea flour and tofu yogurt.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Chickpea Flour has a higher amount of vitamin C.

However, tofu yogurt has a higher amount of vitamin A, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), vitamin E, and vitamin K.

Chickpea Flour and tofu yogurt contain the same amount of vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins chickpea flour and tofu yogurt contain side by side, so you can easily compare them.

Chickpea FlourTofu Yogurt
Vitamin A41 IU33 IU
Vitamin C02.5 mg
Vitamin D00
Vitamin B1 (Thiamine)0.486 mg0.06 mg
Vitamin B2 (Riboflavin)0.106 mg0.02 mg
Vitamin B3 (Niacin)1.76 mg0.24 mg
Vitamin B5 (Pantothenic acid)0.606 mg0
Vitamin B6 (Pyroxidine)0.492 mg0.02 mg
Vitamin B9 (Folate)437 µg6 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.83 mg0.31 mg
Vitamin K9.1 µg3.5 µg

Chickpea Flour vs Tofu Yogurt Minerals Content

Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.

Some minerals, like iron, calcium, zinc or, iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the chickpea flour and tofu yogurt comparison focuses on their mineral content.

Chickpea Flour is a better source of calcium, and selenium than tofu yogurt.

On the other hand, tofu yogurt is a higher amount of copper, fluoride, iron, magnesium, manganese, phosphorus, potassium, sodium, and zinc.

Check out the table below to learn how chickpea flour and tofu yogurt compare when it comes to mineral content.

Chickpea FlourTofu Yogurt
Calcium45 mg118 mg
Copper0.912 mg0.075 mg
Fluoride2.2 µg0
Iron4.86 mg1.06 mg
Magnesium166 mg40 mg
Manganese1.6 mg0
Phosphorus318 mg38 mg
Potassium846 mg47 mg
Selenium8.3 µg13 µg
Sodium64 mg35 mg
Zinc2.81 mg0.31 mg

The Final Word

Chickpea Flour and tofu yogurt are highly nutritious and a great addition to a plant-based diet.

Both chickpea flour and tofu yogurt are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.

Antioxidants found in beans and legumes can help to protect cells from damage and may reduce the risk of certain diseases and the effects of aging.

Additionally, the fiber and other nutrients in these foods can support the health of the digestive system and may even help to prevent certain digestive cancers.

Legumes are versatile food that can be incorporated into any meal of the day, including breakfast, lunch, or dinner. They can be served hot or cold, making them a convenient and tasty addition to a variety of dishes.

Sources

Holy Peas has strict sourcing guidelines and draws only from high-quality sources, including peer-reviewed studies, academic research institutions, and medical journals, associations and government institutions. Read more about our process.

How we ensure this article is accurate?
  1. It's written and or reviewed by an expert.
  2. We cite relevant studies and trusted sources.
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