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Soft Tofu vs Split Peas: What’s The Difference?

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

Written by Michael Whaley, Health Writer. Updated on January 8, 2023.

Soft 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 soft tofu and split peas and help you learn more about their similarities and differences.

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 contains a good amount of Vitamin B9 (Folate) and some Vitamin B1 (Thiamine).

Split Peas

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).

Soft 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 soft tofu vs split peas.

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

Soft TofuSplit Peas
Energy61 kcal364 kcal
Carbs1.18 g61.6 g
Sugar0.7 g3.14 g
Fiber0.2 g22.2 g
Protein7.17 g23.1 g
Fat3.69 g3.89 g
Saturated Fat0.533 g0.408 g

Soft 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 soft tofu vs split peas for weight loss, soft tofu is slightly lower in calories, with 61 calories per 100 grams, compared to 364 calories per 100 grams of split peas.

However, both soft 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.

Soft Tofu vs Split Peas Protein

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

Split Peas offer around 69% more protein than soft tofu.

Split Peas have 23.1 grams of protein per 100 grams, while soft tofu has 7.2 grams of protein per 100 grams.

Soft 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 soft tofu and split peas.

The total amount of carbohydrates is around 98% higher in split peas than in soft tofu. They have 61.6 grams per 100 grams, compared to 1.2 grams in soft tofu.


There’s less sugar in soft tofu than in split peas, 78% precisely.

One handful of soft 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 soft 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 soft tofu which offer 0.1 grams per portion.

Soft Tofu vs Split Peas Fats

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

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

Total fat in soft tofu and split peas:

  • Soft Tofu: 3.7 grams per 100 grams
  • Split Peas: 3.9 per 100 grams

Speaking of saturated fats, split peas are 20% lower in saturated fats.

Split Peas and soft tofu contain 0.4 grams and 0.5 grams of saturated fat per 100 grams, respectively.

Soft Tofu vs Split Peas Vitamins Content

This section will discuss the vitamin content of soft 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.

Soft Tofu 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 E, and vitamin K.

However, split peas have a higher amount of vitamin B9 (Folate).

Soft Tofu and split peas contain the same amount of vitamin D, and vitamin B12 (Cobalamin).

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

Soft TofuSplit Peas
Vitamin A7 IU149 IU
Vitamin C0.2 mg1.8 mg
Vitamin D00
Vitamin B1 (Thiamine)0.047 mg0.719 mg
Vitamin B2 (Riboflavin)0.037 mg0.244 mg
Vitamin B3 (Niacin)0.535 mg3.61 mg
Vitamin B5 (Pantothenic acid)0.051 mg0.962 mg
Vitamin B6 (Pyroxidine)0.052 mg0.14 mg
Vitamin B9 (Folate)44 µg15 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.01 mg0.12 mg
Vitamin K2 µg15.9 µg

Soft 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 soft tofu and split peas comparison focuses on their mineral content.

Soft Tofu is a better source of copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc than split peas.

On the other hand, split peas are a higher amount of calcium, and sodium.

Soft Tofu and split peas contain the same amount of fluoride.

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

Soft TofuSplit Peas
Calcium111 mg46 mg
Copper0.157 mg0.809 mg
Iron1.11 mg4.73 mg
Magnesium27 mg63 mg
Manganese0.389 mg1.19 mg
Phosphorus92 mg334 mg
Potassium120 mg852 mg
Selenium8.9 µg10.7 µg
Sodium8 mg5 mg
Zinc0.64 mg3.49 mg

The Final Word

Soft Tofu and split peas are highly nutritious and a great addition to a plant-based diet.

Both soft 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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