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Chickpeas vs Soft Tofu: Which Is Healthier?

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

Written by Dennis Gillett, Health & Fitness Writer. Updated on January 11, 2023.

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

Chickpeas

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.

Soft Tofu

Soft tofu, also known as silken tofu or Japanese-style tofu, is a type of tofu with a softer, more delicate texture than regular tofu.

In comparison to regular tofu, which has a firmer, more dense texture and a pale, beige color, soft tofu has a high moisture content and a creamy, smooth texture, and a pale white or yellow color.

It also has a milder, slightly sweeter taste than regular tofu.

Soft tofu is often used as a substitute for dairy products in recipes such as smoothies, dips, and sauces, and can also be used in soups and stir-fries.

In terms of nutritional value, both soft and regular tofu are good sources 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.

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

However, it also contains a good amount of Vitamin B9 (Folate) and some Vitamin B1 (Thiamine).

Chickpeas vs Soft 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 soft tofu.

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

ChickpeasSoft Tofu
Energy378 kcal61 kcal
Carbs63 g1.18 g
Sugar10.7 g0.7 g
Fiber12.2 g0.2 g
Protein20.5 g7.17 g
Fat6.04 g3.69 g
Saturated Fat0.603 g0.533 g

Chickpeas vs Soft 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 soft tofu vs chickpeas for weight loss, soft tofu is slightly lower in calories, with 61 calories per 100 grams, compared to 378 calories per 100 grams of chickpeas.

However, both chickpeas and soft 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 Soft Tofu Protein

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

Chickpeas offer around 65% more protein than soft tofu.

Chickpeas have 20.5 grams of protein per 100 grams, while soft tofu has 7.2 grams of protein per 100 grams.

Chickpeas vs Soft 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 soft tofu.

The total amount of carbohydrates is around 98% higher in chickpeas than in soft tofu. They have 63 grams per 100 grams, compared to 1.2 grams in soft tofu.

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

One handful of soft 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 soft 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 soft tofu which chickpeas offer 0.1 grams per portion.

Chickpeas vs Soft Tofu Fats

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

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

Total fat in chickpeas and soft tofu:

  • Chickpeas: 6 grams per 100 grams
  • Soft Tofu: 3.7 per 100 grams

Speaking of saturated fats, soft tofu is 17% lower in saturated fats.

Soft Tofu and chickpeas contain 0.5 grams and 0.6 grams of saturated fat per 100 grams, respectively.

Chickpeas vs Soft Tofu Vitamins Content

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

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

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

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

ChickpeasSoft Tofu
Vitamin A67 IU7 IU
Vitamin C4 mg0.2 mg
Vitamin D00
Vitamin B1 (Thiamine)0.477 mg0.047 mg
Vitamin B2 (Riboflavin)0.212 mg0.037 mg
Vitamin B3 (Niacin)1.54 mg0.535 mg
Vitamin B5 (Pantothenic acid)1.59 mg0.051 mg
Vitamin B6 (Pyroxidine)0.535 mg0.052 mg
Vitamin B9 (Folate)557 µg44 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.82 mg0.01 mg
Vitamin K9 µg2 µg

Chickpeas vs Soft 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 soft tofu comparison focuses on their mineral content.

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

On the other hand, soft 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 soft tofu compare when it comes to mineral content.

ChickpeasSoft Tofu
Calcium57 mg111 mg
Copper0.656 mg0.157 mg
Fluoride2.2 µg0
Iron4.31 mg1.11 mg
Magnesium79 mg27 mg
Manganese21.3 mg0.389 mg
Phosphorus252 mg92 mg
Potassium718 mg120 mg
Selenium08.9 µg
Sodium24 mg8 mg
Zinc2.76 mg0.64 mg

The Final Word

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

Both chickpeas and soft 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.

Sources

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