Firm Tofu vs Split Peas: Which Is Healthier?
Firm Tofu and split peas 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 firm tofu and split peas and help you learn more about their similarities and differences.
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 contains a good amount of Vitamin B1 (Thiamine) and some Vitamin A, Vitamin B2 (Riboflavin), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).
Split peas (Pisum sativum) are a type of legume that are native to the Middle East and have been grown for thousands of years.
They are made by splitting dried peas and removing the outer skin, resulting in a small, round, flat legume that is green or yellow in color.
Split peas are a popular ingredient in many dishes, such as split pea soup, and are highly valued for their nutritional content.
One of the main health benefits of split peas is their high protein content.
They are a good source of plant-based protein, making them a popular choice for vegetarians and vegans.
Split peas are also high in fiber, which can help to improve digestion and lower cholesterol levels.
They are rich in nutrients such as iron, potassium, and B vitamins. They also contain several plant compounds that have been shown to have antioxidant and anti-inflammatory effects.
Split Peas are an excellent source of Vitamin B1 (Thiamine).
They also contain a good amount of Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin K and some Vitamin A, Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).
Firm Tofu vs Split Peas Nutrition
Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing firm tofu vs split peas.
This comparison will start by comparing the caloric value of firm tofu and split peas and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
|Firm Tofu||Split Peas|
|Energy||144 kcal||364 kcal|
|Carbs||2.78 g||61.6 g|
|Sugar||0.7 g||3.14 g|
|Fiber||2.3 g||22.2 g|
|Protein||17.3 g||23.1 g|
|Fat||8.72 g||3.89 g|
|Saturated Fat||1.26 g||0.408 g|
Firm Tofu vs Split Peas 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 split peas for weight loss, firm tofu is slightly lower in calories, with 144 calories per 100 grams, compared to 364 calories per 100 grams of split peas.
However, both firm tofu and split peas can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.
Firm Tofu vs Split Peas Protein
Legumes and most legume products, including firm tofu and split peas, are important sources of plant-based protein.
Split Peas offer around 25% more protein than firm tofu.
Split Peas have 23.1 grams of protein per 100 grams, while firm tofu has 17.3 grams of protein per 100 grams.
Firm Tofu vs Split Peas 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 firm tofu and split peas.
The total amount of carbohydrates is around 95% higher in split peas than in firm tofu. They have 61.6 grams per 100 grams, compared to 2.8 grams in firm tofu.
There’s less sugar in firm tofu than in split peas, 78% precisely.
One handful of firm tofu (28 grams) contains 0.2 grams of sugar, while the same amount of split peas contains 0.9 grams.
Lastly, let’s take a look at the dietary fiber in firm tofu and split peas.
Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.
With 6.2 grams of fiber per portion, split peas are a better source of fiber than firm tofu which offer 0.6 grams per portion.
Firm Tofu vs Split Peas Fats
Like most other legumes, with the exception of lupins and peanuts, firm tofu and split peas are low in fat.
Fats in firm tofu and split peas are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in firm tofu and split peas:
- Firm Tofu: 8.7 grams per 100 grams
- Split Peas: 3.9 per 100 grams
Speaking of saturated fats, split peas are 69% lower in saturated fats.
Split Peas and firm tofu contain 0.4 grams and 1.3 grams of saturated fat per 100 grams, respectively.
Firm Tofu vs Split Peas Vitamins Content
This section will discuss the vitamin content of firm tofu and split peas.
Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.
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 E, and vitamin K.
However, split peas have a higher amount of vitamin A, and vitamin B9 (Folate).
Firm Tofu and split peas contain the same amount of vitamin D, and vitamin B12 (Cobalamin).
The following table shows the exact amount of vitamins firm tofu and split peas contain side by side, so you can easily compare them.
|Firm Tofu||Split Peas|
|Vitamin A||166 IU||149 IU|
|Vitamin C||0.2 mg||1.8 mg|
|Vitamin B1 (Thiamine)||0.158 mg||0.719 mg|
|Vitamin B2 (Riboflavin)||0.102 mg||0.244 mg|
|Vitamin B3 (Niacin)||0.381 mg||3.61 mg|
|Vitamin B5 (Pantothenic acid)||0.133 mg||0.962 mg|
|Vitamin B6 (Pyroxidine)||0.092 mg||0.14 mg|
|Vitamin B9 (Folate)||29 µg||15 µg|
|Vitamin B12 (Cobalamin)||0||0|
|Vitamin E||0.01 mg||0.12 mg|
|Vitamin K||2 µg||15.9 µg|
Firm Tofu vs Split Peas 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 firm tofu and split peas comparison focuses on their mineral content.
Firm Tofu is a better source of copper, iron, magnesium, manganese, phosphorus, potassium, and zinc than split peas.
On the other hand, split peas are a higher amount of calcium, selenium, and sodium.
Firm Tofu and split peas contain the same amount of fluoride.
Check out the table below to learn how firm tofu and split peas compare when it comes to mineral content.
|Firm Tofu||Split Peas|
|Calcium||683 mg||46 mg|
|Copper||0.378 mg||0.809 mg|
|Iron||2.66 mg||4.73 mg|
|Magnesium||58 mg||63 mg|
|Manganese||1.18 mg||1.19 mg|
|Phosphorus||190 mg||334 mg|
|Potassium||237 mg||852 mg|
|Selenium||17.4 µg||10.7 µg|
|Sodium||14 mg||5 mg|
|Zinc||1.57 mg||3.49 mg|
The Final Word
Firm Tofu and split peas are highly nutritious and a great addition to a plant-based diet.
Both firm tofu and split peas 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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