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

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

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

Split Peas and 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 split peas and tofu 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, also known as bean curd, is a popular plant-based alternative to dairy products that is made from soybeans.

Tofu is native to China and has been used as a dietary staple for thousands of years. It is a versatile ingredient that can be used in various dishes, such as soups, stews, and stir-fries.

One of the main health benefits of tofu is its high protein content. Tofu is made from soybeans, which are a good source of plant-based protein, making it a popular choice for vegetarians and vegans.

Tofu is also low in calories and fat, making it a good choice for those looking to manage their weight.

It is also rich in nutrients important for vegans such as iron, calcium, and manganese, and it contains many plant compounds that have been shown to have antioxidant and anti-inflammatory effects.

In terms of health benefits, tofu has been shown to have a number of positive effects on the body.

It is a good source of probiotics, which are beneficial bacteria that help balance the gut microbiome.

Tofu may also help to reduce the risk of certain health conditions, such as high blood pressure and high cholesterol, due to its high content of antioxidants and other beneficial compounds.

Tofu is not an excellent source of any particular vitamin.

However, it also contains Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), and Vitamin B9 (Folate) in a small amount.

Split Peas vs Tofu 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.

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

Split PeasTofu
Energy364 kcal76 kcal
Carbs61.6 g1.87 g
Sugar3.14 g0.62 g
Fiber22.2 g0.3 g
Protein23.1 g8.08 g
Fat3.89 g4.78 g
Saturated Fat0.408 g0.691 g

Split Peas vs 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 tofu vs split peas for weight loss, tofu is slightly lower in calories, with 76 calories per 100 grams, compared to 364 calories per 100 grams of split peas.

However, both split peas and 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.

Split Peas vs Tofu Protein

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

Split Peas offer around 65% more protein than tofu.

Split Peas have 23.1 grams of protein per 100 grams, while tofu has 8.1 grams of protein per 100 grams.

Split Peas vs 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 split peas and tofu.

The total amount of carbohydrates is around 97% higher in split peas than in tofu. They have 61.6 grams per 100 grams, compared to 1.9 grams in tofu.

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

One handful of 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 split peas and tofu.

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 which split peas offer 0.1 grams per portion.

Split Peas vs Tofu Fats

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

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

Total fat in split peas and tofu:

  • Split Peas: 3.9 grams per 100 grams
  • Tofu: 4.8 per 100 grams

Speaking of saturated fats, split peas are 43% lower in saturated fats.

Split Peas and tofu contain 0.4 grams and 0.7 grams of saturated fat per 100 grams, respectively.

Split Peas vs Tofu Vitamins Content

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

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

However, 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.

Split Peas and tofu contain the same amount of vitamin D, vitamin B9 (Folate), and vitamin B12 (Cobalamin).

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

Split PeasTofu
Vitamin A149 IU85 IU
Vitamin C1.8 mg0.1 mg
Vitamin D00
Vitamin B1 (Thiamine)0.719 mg0.081 mg
Vitamin B2 (Riboflavin)0.244 mg0.052 mg
Vitamin B3 (Niacin)3.61 mg0.195 mg
Vitamin B5 (Pantothenic acid)0.962 mg0.068 mg
Vitamin B6 (Pyroxidine)0.14 mg0.047 mg
Vitamin B9 (Folate)15 µg15 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.12 mg0.01 mg
Vitamin K15.9 µg2.4 µg

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

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

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

Split Peas and tofu contain the same amount of fluoride.

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

Split PeasTofu
Calcium46 mg350 mg
Copper0.809 mg0.193 mg
Iron4.73 mg5.36 mg
Magnesium63 mg30 mg
Manganese1.19 mg0.605 mg
Phosphorus334 mg97 mg
Potassium852 mg121 mg
Selenium10.7 µg8.9 µg
Sodium5 mg7 mg
Zinc3.49 mg0.8 mg

The Final Word

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

Both split peas and 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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