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Split Peas vs Tofu Yogurt: Which One is Better for You?

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

Written by Esther Bumpus, Health Writer. Updated on January 8, 2023.

Split 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 split peas and tofu yogurt and help you learn more about their similarities and differences.

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).

Tofu Yogurt

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.

Split 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 split peas vs tofu yogurt.

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

Split PeasTofu Yogurt
Energy364 kcal94 kcal
Carbs61.6 g16 g
Sugar3.14 g1.24 g
Fiber22.2 g0.2 g
Protein23.1 g3.5 g
Fat3.89 g1.8 g
Saturated Fat0.408 g0.259 g

Split 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 split peas for weight loss, tofu yogurt is slightly lower in calories, with 94 calories per 100 grams, compared to 364 calories per 100 grams of split peas.

However, both split 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.

Split Peas vs Tofu Yogurt Protein

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

Split Peas offer around 85% more protein than tofu yogurt.

Split Peas have 23.1 grams of protein per 100 grams, while tofu yogurt has 3.5 grams of protein per 100 grams.

Split 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 split peas and tofu yogurt.

The total amount of carbohydrates is around 74% higher in split peas than in tofu yogurt. They have 61.6 grams per 100 grams, compared to 16 grams in tofu yogurt.

There’s less sugar in tofu yogurt than in split peas, 67% precisely.

One handful of tofu yogurt (28 grams) contains 0.3 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 split peas and tofu yogurt.

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 tofu yogurt which split peas offer 0.1 grams per portion.

Split Peas vs Tofu Yogurt Fats

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

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

Total fat in split peas and tofu yogurt:

  • Split Peas: 3.9 grams per 100 grams
  • Tofu Yogurt: 1.8 per 100 grams

Speaking of saturated fats, tofu yogurt is 25% lower in saturated fats.

Tofu Yogurt and split peas contain 0.3 grams and 0.4 grams of saturated fat per 100 grams, respectively.

Split Peas vs Tofu Yogurt Vitamins Content

This section will discuss the vitamin content of split 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.

Split Peas have a higher amount of vitamin C, and vitamin E.

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

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

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

Split PeasTofu Yogurt
Vitamin A149 IU33 IU
Vitamin C1.8 mg2.5 mg
Vitamin D00
Vitamin B1 (Thiamine)0.719 mg0.06 mg
Vitamin B2 (Riboflavin)0.244 mg0.02 mg
Vitamin B3 (Niacin)3.61 mg0.24 mg
Vitamin B5 (Pantothenic acid)0.962 mg0
Vitamin B6 (Pyroxidine)0.14 mg0.02 mg
Vitamin B9 (Folate)15 µg6 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.12 mg0.31 mg
Vitamin K15.9 µg3.5 µg

Split 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 split peas and tofu yogurt comparison focuses on their mineral content.

Split Peas are a better source of calcium, selenium, and sodium than tofu yogurt.

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

Split Peas and tofu yogurt contain the same amount of fluoride.

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

Split PeasTofu Yogurt
Calcium46 mg118 mg
Copper0.809 mg0.075 mg
Iron4.73 mg1.06 mg
Magnesium63 mg40 mg
Manganese1.19 mg0
Phosphorus334 mg38 mg
Potassium852 mg47 mg
Selenium10.7 µg13 µg
Sodium5 mg35 mg
Zinc3.49 mg0.31 mg

The Final Word

Split Peas and tofu yogurt are highly nutritious and a great addition to a plant-based diet.

Both split 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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