Pigeon Peas vs Tofu Yogurt: Which Is Healthier?
Pigeon Peas 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 pigeon peas and tofu yogurt and help you learn more about their similarities and differences.
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).
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.
Pigeon Peas 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 pigeon peas vs tofu yogurt.
This comparison will start by comparing the caloric value of pigeon peas and tofu yogurt and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
Pigeon Peas 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 pigeon peas for weight loss, tofu yogurt is slightly lower in calories, with 94 calories per 100 grams, compared to 343 calories per 100 grams of pigeon peas.
However, both pigeon peas 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.
Pigeon Peas vs Tofu Yogurt Protein
Legumes and most legume products, including pigeon peas and tofu yogurt, are important sources of plant-based protein.
Pigeon Peas offers around 84% more protein than tofu yogurt.
Pigeon Peas has 21.7 grams of protein per 100 grams, while tofu yogurt has 3.5 grams of protein per 100 grams.
Pigeon Peas 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 pigeon peas and tofu yogurt.
The total amount of carbohydrates is around 75% higher in pigeon peas than in tofu yogurt. It have 62.8 grams per 100 grams, compared to 16 grams in tofu yogurt.
There’s less sugar in pigeon peas than in tofu yogurt, 100% precisely.
One handful of pigeon peas (28 grams) contains 0 grams of sugar, while the same amount of tofu yogurt contains 0.3 grams.
Lastly, let’s take a look at the dietary fiber in pigeon peas and tofu yogurt.
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 tofu yogurt which pigeon peas offers 0.1 grams per portion.
Pigeon Peas vs Tofu Yogurt Fats
Like most other legumes, with the exception of lupins and peanuts, pigeon peas and tofu yogurt are low in fat.
Fats in pigeon peas and tofu yogurt are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in pigeon peas and tofu yogurt:
- Pigeon Peas: 1.5 grams per 100 grams
- Tofu Yogurt: 1.8 per 100 grams
Speaking of saturated fats, pigeon peas and tofu yogurt contain the same amount of saturated fats, 0.3 grams per 100 grams.
Pigeon Peas vs Tofu Yogurt Vitamins Content
This section will discuss the vitamin content of pigeon peas and tofu yogurt.
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 A, vitamin C, vitamin E, and vitamin K.
However, tofu yogurt has a higher amount of vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), and vitamin B9 (Folate).
Pigeon Peas and tofu yogurt contain the same amount of vitamin D, and vitamin B12 (Cobalamin).
The following table shows the exact amount of vitamins pigeon peas and tofu yogurt contain side by side, so you can easily compare them.
|Vitamin B1 (Thiamine)
|Vitamin B2 (Riboflavin)
|Vitamin B3 (Niacin)
|Vitamin B5 (Pantothenic acid)
|Vitamin B6 (Pyroxidine)
|Vitamin B9 (Folate)
|Vitamin B12 (Cobalamin)
Pigeon Peas 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 pigeon peas and tofu yogurt comparison focuses on their mineral content.
Pigeon Peas is a better source of selenium, and sodium than tofu yogurt.
On the other hand, tofu yogurt is a higher amount of calcium, copper, iron, magnesium, manganese, phosphorus, potassium, and zinc.
Pigeon Peas and tofu yogurt contain the same amount of fluoride.
Check out the table below to learn how pigeon peas and tofu yogurt compare when it comes to mineral content.
The Final Word
Pigeon Peas and tofu yogurt are highly nutritious and a great addition to a plant-based diet.
Both pigeon peas 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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