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Chickpea Flour vs Tofu: How Do They Compare?

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

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

Chickpea Flour and tofu 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 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, also known as bean curd, is a popular plant-based alternative to dairy products that is made from soybeans.

Tofu is native to China and has been used as a dietary staple for thousands of years. It is a versatile ingredient that can be used in various dishes, such as soups, stews, and stir-fries.

One of the main health benefits of tofu is its high protein content. Tofu is made from soybeans, which are a good source of plant-based protein, making it a popular choice for vegetarians and vegans.

Tofu is also low in calories and fat, making it a good choice for those looking to manage their weight.

It is also rich in nutrients important for vegans such as iron, calcium, and manganese, and it contains many plant compounds that have been shown to have antioxidant and anti-inflammatory effects.

In terms of health benefits, tofu has been shown to have a number of positive effects on the body.

It is a good source of probiotics, which are beneficial bacteria that help balance the gut microbiome.

Tofu may also help to reduce the risk of certain health conditions, such as high blood pressure and high cholesterol, due to its high content of antioxidants and other beneficial compounds.

Tofu is not an excellent source of any particular vitamin.

However, it also contains Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), and Vitamin B9 (Folate) in a small amount.

Chickpea Flour vs Tofu 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.

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

Chickpea FlourTofu
Energy387 kcal76 kcal
Carbs57.8 g1.87 g
Sugar10.8 g0.62 g
Fiber10.8 g0.3 g
Protein22.4 g8.08 g
Fat6.69 g4.78 g
Saturated Fat0.693 g0.691 g

Chickpea Flour vs Tofu 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 vs chickpea flour for weight loss, tofu is slightly lower in calories, with 76 calories per 100 grams, compared to 387 calories per 100 grams of chickpea flour.

However, both chickpea flour and tofu 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 Protein

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

Chickpea Flour offers around 64% more protein than tofu.

Chickpea Flour has 22.4 grams of protein per 100 grams, while tofu has 8.1 grams of protein per 100 grams.

Chickpea Flour vs Tofu 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.

The total amount of carbohydrates is around 97% higher in chickpea flour than in tofu. It have 57.8 grams per 100 grams, compared to 1.9 grams in tofu.

There’s less sugar in tofu than in chickpea flour, 93% precisely.

One handful of tofu (28 grams) contains 0.2 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.

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 which chickpea flour offers 0.1 grams per portion.

Chickpea Flour vs Tofu Fats

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

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

Total fat in chickpea flour and tofu:

  • Chickpea Flour: 6.7 grams per 100 grams
  • Tofu: 4.8 per 100 grams

Speaking of saturated fats, chickpea flour and tofu contain the same amount of saturated fats, 0.7 grams per 100 grams.

Chickpea Flour vs Tofu Vitamins Content

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

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 A, and vitamin C.

However, tofu has a higher amount of 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 contain the same amount of vitamin D, and vitamin B12 (Cobalamin).

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

Chickpea FlourTofu
Vitamin A41 IU85 IU
Vitamin C00.1 mg
Vitamin D00
Vitamin B1 (Thiamine)0.486 mg0.081 mg
Vitamin B2 (Riboflavin)0.106 mg0.052 mg
Vitamin B3 (Niacin)1.76 mg0.195 mg
Vitamin B5 (Pantothenic acid)0.606 mg0.068 mg
Vitamin B6 (Pyroxidine)0.492 mg0.047 mg
Vitamin B9 (Folate)437 µg15 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.83 mg0.01 mg
Vitamin K9.1 µg2.4 µg

Chickpea Flour vs Tofu 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 comparison focuses on their mineral content.

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

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

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

Chickpea FlourTofu
Calcium45 mg350 mg
Copper0.912 mg0.193 mg
Fluoride2.2 µg0
Iron4.86 mg5.36 mg
Magnesium166 mg30 mg
Manganese1.6 mg0.605 mg
Phosphorus318 mg97 mg
Potassium846 mg121 mg
Selenium8.3 µg8.9 µg
Sodium64 mg7 mg
Zinc2.81 mg0.8 mg

The Final Word

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

Both chickpea flour and tofu 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.


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