Koyadofu vs Pigeon Peas: How Do They Compare?
Koyadofu and pigeon 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 koyadofu and pigeon peas and help you learn more about their similarities and differences.
Dried-frozen tofu, also known as koyadofu (Aphanotofu koyadofu), is a traditional Japanese food made from soybeans.
It is made by freezing tofu and then drying it, resulting in a chewy texture and a strong soybean flavor.
This type of tofu is often rehydrated and used in soups, stews, and hot pots, but it can also be eaten as a snack or used as an ingredient in various dishes.
Dried-frozen tofu is a rich source of protein, which is essential for building and repairing muscle tissue, and it also contains various vitamins and minerals, including calcium, iron, and potassium.
It is also low in calories and fat and cholesterol-free.
Additionally, it is a good source of isoflavones, which have been found to have anti-cancer properties and may also help to reduce the risk of heart disease.
Eating it regularly can help in maintaining overall health and well-being.
Koyadofu is an excellent source of Vitamin B1 (Thiamine).
It also contains a good amount of Vitamin A, Vitamin B2 (Riboflavin), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate) and some Vitamin B3 (Niacin), and Vitamin B5 (Pantothenic acid).
Pigeon peas (Cajanus cajan) are a legume widely cultivated in tropical and subtropical regions worldwide.
They are a staple food in many countries, including India, Africa, and South America.
Pigeon peas are known for their high protein and fiber content, as well as their rich flavor and versatility in cooking.
Pigeon peas can be used in various dishes such as dals, curries, soups, and stews. They can also be used to make flour and snacks.
They peas are an excellent source of plant-based protein and are a good source of minerals like iron, zinc, and potassium.
They are also rich in antioxidants and can help to reduce inflammation and protect against certain types of cancer.
Pigeon peas are also low in fat and cholesterol-free, making them a great option for a healthy diet.
Pigeon Peas is an excellent source of Vitamin B1 (Thiamine), Vitamin B5 (Pantothenic acid), and Vitamin B9 (Folate).
It also contains a good amount of Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), and Vitamin B6 (Pyroxidine).
Koyadofu vs Pigeon Peas Nutrition
Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing koyadofu vs pigeon peas.
This comparison will start by comparing the caloric value of koyadofu and pigeon peas and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
|Energy||477 kcal||343 kcal|
|Carbs||10.03 g||62.78 g|
|Fiber||7.2 g||15 g|
|Protein||52.47 g||21.7 g|
|Fat||30.34 g||1.49 g|
|Saturated Fat||4.388 g||0.33 g|
Koyadofu vs Pigeon 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 pigeon peas vs koyadofu for weight loss, pigeon peas is slightly lower in calories, with 343 calories per 100 grams, compared to 477 calories per 100 grams of koyadofu.
However, both koyadofu and pigeon 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.
Koyadofu vs Pigeon Peas Protein
Legumes and most legume products, including koyadofu and pigeon peas, are important sources of plant-based protein.
Koyadofu offers around 59% more protein than pigeon peas.
Koyadofu has 52.5 grams of protein per 100 grams, while pigeon peas has 21.7 grams of protein per 100 grams.
Koyadofu vs Pigeon 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 koyadofu and pigeon peas.
The total amount of carbohydrates is around 84% higher in pigeon peas than in koyadofu. It have 62.8 grams per 100 grams, compared to 10 grams in koyadofu.
One handful of koyadofu and pigeon peas (28 grams) contains 0 grams of sugar, the same amount.
Lastly, let’s take a look at the dietary fiber in koyadofu and pigeon peas.
Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.
With 4.2 grams of fiber per portion, pigeon peas is a better source of fiber than koyadofu which offers 2 grams per portion.
Koyadofu vs Pigeon Peas Fats
Like most other legumes, with the exception of lupins and peanuts, koyadofu and pigeon peas are low in fat.
Fats in koyadofu and pigeon peas are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in koyadofu and pigeon peas:
- Koyadofu: 30.3 grams per 100 grams
- Pigeon Peas: 1.5 per 100 grams
Speaking of saturated fats, pigeon peas is 93% lower in saturated fats.
Pigeon Peas and koyadofu contain 0.3 grams and 4.4 grams of saturated fat per 100 grams, respectively.
Koyadofu vs Pigeon Peas Vitamins Content
This section will discuss the vitamin content of koyadofu and pigeon peas.
Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.
Koyadofu has a higher amount of vitamin B1 (Thiamine), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), and vitamin B9 (Folate).
However, pigeon peas has a higher amount of vitamin A, vitamin C, vitamin B2 (Riboflavin), and vitamin B6 (Pyroxidine).
Koyadofu and pigeon peas contain the same amount of vitamin D, vitamin B12 (Cobalamin), vitamin E, and vitamin K.
The following table shows the exact amount of vitamins koyadofu and pigeon peas contain side by side, so you can easily compare them.
|Vitamin A||518 IU||28 IU|
|Vitamin C||0.7 mg||0|
|Vitamin B1 (Thiamine)||0.494 mg||0.643 mg|
|Vitamin B2 (Riboflavin)||0.317 mg||0.187 mg|
|Vitamin B3 (Niacin)||1.189 mg||2.965 mg|
|Vitamin B5 (Pantothenic acid)||0.415 mg||1.266 mg|
|Vitamin B6 (Pyroxidine)||0.286 mg||0.283 mg|
|Vitamin B9 (Folate)||92 µg||456 µg|
|Vitamin B12 (Cobalamin)||0||0|
Koyadofu vs Pigeon 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 koyadofu and pigeon peas comparison focuses on their mineral content.
Koyadofu is a better source of magnesium, potassium, and sodium than pigeon peas.
On the other hand, pigeon peas is a higher amount of calcium, copper, iron, manganese, phosphorus, selenium, and zinc.
Koyadofu and pigeon peas contain the same amount of fluoride.
Check out the table below to learn how koyadofu and pigeon peas compare when it comes to mineral content.
|Calcium||364 mg||130 mg|
|Copper||1.179 mg||1.057 mg|
|Iron||9.73 mg||5.23 mg|
|Magnesium||59 mg||183 mg|
|Manganese||3.689 mg||1.791 mg|
|Phosphorus||483 mg||367 mg|
|Potassium||20 mg||1392 mg|
|Selenium||54.3 µg||8.2 µg|
|Sodium||6 mg||17 mg|
|Zinc||4.9 mg||2.76 mg|
The Final Word
Koyadofu and pigeon peas are highly nutritious and a great addition to a plant-based diet.
Both koyadofu and pigeon 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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