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Chickpeas vs Firm Tofu: What’s The Difference?

This article explains the key similarities and differences between chickpeas and firm tofu, foods from the legumes and legume product group. Read on to learn more about the chickpeas vs firm tofu comparison.
Esther Bumpus, Health Writer

Written by Esther Bumpus, Health Writer. Updated on January 11, 2023.

Chickpeas and firm 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 chickpeas and firm tofu and help you learn more about their similarities and differences.


Chickpeas (Cicer arietinum) are a type of legume that are native to the Middle East and Mediterranean region.

They are a popular ingredient in many vegan and vegetarian dishes due to their high protein and fiber content and their versatility in cooking.

Chickpeas can be enjoyed in a variety of dishes, including hummus, falafel, and curry, and can also be ground into flour and used in baked goods such as bread and cookies.

Chickpea pasta is also available.

In addition to being a tasty and nutritious food, chickpeas have been shown to have a number of potential health benefits.

They are a good source of antioxidants, and have been linked to lower levels of cholesterol and improved blood sugar control.

Chickpeas are also a good source of several important minerals, including iron, zinc, and magnesium, all important nutrients for vegans.

Chickpeas are an excellent source of Vitamin B1 (Thiamine), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).

They also contain a good amount of Vitamin B2 (Riboflavin), and Vitamin B3 (Niacin) and some Vitamin C, Vitamin E, and Vitamin K.

Firm Tofu

Firm tofu, also known as regular tofu or Chinese-style tofu, is a type of tofu with a firmer, more dense texture than soft or regular tofu.

It is made by coagulating soy milk and pressing the curds into blocks, with the addition of weight or pressure to remove excess moisture.

Firm tofu has a pale, beige color and a slightly nutty flavor, and is a popular ingredient in many vegan and vegetarian dishes.

It can be used in a variety of dishes, including stir-fries, soups, and sandwiches, and can also be grilled, fried, or baked.

In addition to being a tasty and versatile food, firm tofu is a good source of protein, fiber, and several important nutrients, including iron, potassium, and B vitamins.

It has been shown to have a number of potential health benefits, including lower cholesterol levels and improved blood sugar control.

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

However, it also contains a good amount of Vitamin B1 (Thiamine) and some Vitamin A, Vitamin B2 (Riboflavin), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).

Chickpeas vs Firm Tofu Nutrition

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

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

ChickpeasFirm Tofu
Energy378 kcal144 kcal
Carbs63 g2.78 g
Sugar10.7 g0.7 g
Fiber12.2 g2.3 g
Protein20.5 g17.3 g
Fat6.04 g8.72 g
Saturated Fat0.603 g1.26 g

Chickpeas vs Firm 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 firm tofu vs chickpeas for weight loss, firm tofu is slightly lower in calories, with 144 calories per 100 grams, compared to 378 calories per 100 grams of chickpeas.

However, both chickpeas and firm 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.

Chickpeas vs Firm Tofu Protein

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

Chickpeas offer around 16% more protein than firm tofu.

Chickpeas have 20.5 grams of protein per 100 grams, while firm tofu has 17.3 grams of protein per 100 grams.

Chickpeas vs Firm 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 chickpeas and firm tofu.

The total amount of carbohydrates is around 96% higher in chickpeas than in firm tofu. They have 63 grams per 100 grams, compared to 2.8 grams in firm tofu.

There’s less sugar in firm tofu than in chickpeas, 93% precisely.

One handful of firm tofu (28 grams) contains 0.2 grams of sugar, while the same amount of chickpeas contains 3 grams.

Lastly, let’s take a look at the dietary fiber in chickpeas and firm tofu.

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

With 3.4 grams of fiber per portion, chickpeas are a better source of fiber than firm tofu which chickpeas offer 0.6 grams per portion.

Chickpeas vs Firm Tofu Fats

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

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

Total fat in chickpeas and firm tofu:

  • Chickpeas: 6 grams per 100 grams
  • Firm Tofu: 8.7 per 100 grams

Speaking of saturated fats, chickpeas are 54% lower in saturated fats.

Chickpeas and firm tofu contain 0.6 grams and 1.3 grams of saturated fat per 100 grams, respectively.

Chickpeas vs Firm Tofu Vitamins Content

This section will discuss the vitamin content of chickpeas and firm tofu.

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

Chickpeas have a higher amount of vitamin A.

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

Chickpeas and firm tofu contain the same amount of vitamin D, and vitamin B12 (Cobalamin).

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

ChickpeasFirm Tofu
Vitamin A67 IU166 IU
Vitamin C4 mg0.2 mg
Vitamin D00
Vitamin B1 (Thiamine)0.477 mg0.158 mg
Vitamin B2 (Riboflavin)0.212 mg0.102 mg
Vitamin B3 (Niacin)1.54 mg0.381 mg
Vitamin B5 (Pantothenic acid)1.59 mg0.133 mg
Vitamin B6 (Pyroxidine)0.535 mg0.092 mg
Vitamin B9 (Folate)557 µg29 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.82 mg0.01 mg
Vitamin K9 µg2 µg

Chickpeas vs Firm 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 chickpeas and firm tofu comparison focuses on their mineral content.

Chickpeas are a better source of calcium, and selenium than firm tofu.

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

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

ChickpeasFirm Tofu
Calcium57 mg683 mg
Copper0.656 mg0.378 mg
Fluoride2.2 µg0
Iron4.31 mg2.66 mg
Magnesium79 mg58 mg
Manganese21.3 mg1.18 mg
Phosphorus252 mg190 mg
Potassium718 mg237 mg
Selenium017.4 µg
Sodium24 mg14 mg
Zinc2.76 mg1.57 mg

The Final Word

Chickpeas and firm tofu are highly nutritious and a great addition to a plant-based diet.

Both chickpeas and firm 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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