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Pigeon Peas vs Soft Tofu: Which Is Healthier?

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

Written by Esther Bumpus, Health Writer. Updated on January 20, 2023.

Pigeon Peas 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 pigeon peas and soft tofu and help you learn more about their similarities and differences.

Pigeon Peas

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).

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).

Pigeon Peas 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 pigeon peas vs soft tofu.

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

Pigeon PeasSoft Tofu
Energy343 kcal61 kcal
Carbs62.78 g1.18 g
Sugar0.7 g
Fiber15 g0.2 g
Protein21.7 g7.17 g
Fat1.49 g3.69 g
Saturated Fat0.33 g0.533 g

Pigeon Peas 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 pigeon peas for weight loss, soft tofu is slightly lower in calories, with 61 calories per 100 grams, compared to 343 calories per 100 grams of pigeon peas.

However, both pigeon peas 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.

Pigeon Peas vs Soft Tofu Protein

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

Pigeon Peas offers around 67% more protein than soft tofu.

Pigeon Peas has 21.7 grams of protein per 100 grams, while soft tofu has 7.2 grams of protein per 100 grams.

Pigeon Peas 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 pigeon peas and soft tofu.

The total amount of carbohydrates is around 98% higher in pigeon peas than in soft tofu. It have 62.8 grams per 100 grams, compared to 1.2 grams in soft tofu.

There’s less sugar in pigeon peas than in soft tofu, 100% precisely.

One handful of pigeon peas (28 grams) contains 0 grams of sugar, while the same amount of soft tofu contains 0.2 grams.

Lastly, let’s take a look at the dietary fiber in pigeon peas and soft tofu.

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 soft tofu which pigeon peas offers 0.1 grams per portion.

Pigeon Peas vs Soft Tofu Fats

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

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

Total fat in pigeon peas and soft tofu:

  • Pigeon Peas: 1.5 grams per 100 grams
  • Soft Tofu: 3.7 per 100 grams

Speaking of saturated fats, pigeon peas is 40% lower in saturated fats.

Pigeon Peas and soft tofu contain 0.3 grams and 0.5 grams of saturated fat per 100 grams, respectively.

Pigeon Peas vs Soft Tofu Vitamins Content

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

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

Pigeon Peas has a higher amount of vitamin C, vitamin E, and vitamin K.

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

Pigeon Peas and soft tofu contain the same amount of vitamin D, and vitamin B12 (Cobalamin).

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

Pigeon PeasSoft Tofu
Vitamin A28 IU7 IU
Vitamin C00.2 mg
Vitamin D00
Vitamin B1 (Thiamine)0.643 mg0.047 mg
Vitamin B2 (Riboflavin)0.187 mg0.037 mg
Vitamin B3 (Niacin)2.965 mg0.535 mg
Vitamin B5 (Pantothenic acid)1.266 mg0.051 mg
Vitamin B6 (Pyroxidine)0.283 mg0.052 mg
Vitamin B9 (Folate)456 µg44 µg
Vitamin B12 (Cobalamin)00
Vitamin E00.01 mg
Vitamin K02 µg

Pigeon Peas 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 pigeon peas and soft tofu comparison focuses on their mineral content.

Pigeon Peas is a better source of selenium than soft tofu.

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

Pigeon Peas and soft tofu contain the same amount of fluoride.

Check out the table below to learn how pigeon peas and soft tofu compare when it comes to mineral content.

Pigeon PeasSoft Tofu
Calcium130 mg111 mg
Copper1.057 mg0.157 mg
Iron5.23 mg1.11 mg
Magnesium183 mg27 mg
Manganese1.791 mg0.389 mg
Phosphorus367 mg92 mg
Potassium1392 mg120 mg
Selenium8.2 µg8.9 µg
Sodium17 mg8 mg
Zinc2.76 mg0.64 mg

The Final Word

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

Both pigeon peas 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.


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