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Chickpeas vs Tofu Yogurt: Which One is Better for You?

This article explains the key similarities and differences between chickpeas and tofu yogurt, foods from the legumes and legume product group. Read on to learn more about the chickpeas vs tofu yogurt comparison.
Catherine Toledo, Journalist

Written by Catherine Toledo, Journalist. Updated on January 11, 2023.

Chickpeas 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 chickpeas and tofu yogurt 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.

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.

Chickpeas 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 chickpeas vs tofu yogurt.

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

ChickpeasTofu Yogurt
Energy378 kcal94 kcal
Carbs63 g16 g
Sugar10.7 g1.24 g
Fiber12.2 g0.2 g
Protein20.5 g3.5 g
Fat6.04 g1.8 g
Saturated Fat0.603 g0.259 g

Chickpeas 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 chickpeas for weight loss, tofu yogurt is slightly lower in calories, with 94 calories per 100 grams, compared to 378 calories per 100 grams of chickpeas.

However, both chickpeas 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.

Chickpeas vs Tofu Yogurt Protein

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

Chickpeas offer around 83% more protein than tofu yogurt.

Chickpeas have 20.5 grams of protein per 100 grams, while tofu yogurt has 3.5 grams of protein per 100 grams.

Chickpeas 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 chickpeas and tofu yogurt.

The total amount of carbohydrates is around 75% higher in chickpeas than in tofu yogurt. They have 63 grams per 100 grams, compared to 16 grams in tofu yogurt.

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

One handful of tofu yogurt (28 grams) contains 0.3 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 tofu yogurt.

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 tofu yogurt which chickpeas offer 0.1 grams per portion.

Chickpeas vs Tofu Yogurt Fats

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

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

Total fat in chickpeas and tofu yogurt:

  • Chickpeas: 6 grams per 100 grams
  • Tofu Yogurt: 1.8 per 100 grams

Speaking of saturated fats, tofu yogurt is 50% lower in saturated fats.

Tofu Yogurt and chickpeas contain 0.3 grams and 0.6 grams of saturated fat per 100 grams, respectively.

Chickpeas vs Tofu Yogurt Vitamins Content

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

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

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

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

ChickpeasTofu Yogurt
Vitamin A67 IU33 IU
Vitamin C4 mg2.5 mg
Vitamin D00
Vitamin B1 (Thiamine)0.477 mg0.06 mg
Vitamin B2 (Riboflavin)0.212 mg0.02 mg
Vitamin B3 (Niacin)1.54 mg0.24 mg
Vitamin B5 (Pantothenic acid)1.59 mg0
Vitamin B6 (Pyroxidine)0.535 mg0.02 mg
Vitamin B9 (Folate)557 µg6 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.82 mg0.31 mg
Vitamin K9 µg3.5 µg

Chickpeas 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 chickpeas and tofu yogurt comparison focuses on their mineral content.

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

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

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

ChickpeasTofu Yogurt
Calcium57 mg118 mg
Copper0.656 mg0.075 mg
Fluoride2.2 µg0
Iron4.31 mg1.06 mg
Magnesium79 mg40 mg
Manganese21.3 mg0
Phosphorus252 mg38 mg
Potassium718 mg47 mg
Selenium013 µg
Sodium24 mg35 mg
Zinc2.76 mg0.31 mg

The Final Word

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

Both chickpeas 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.


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