Comparing Nutrients in 500 calories Chickpea flourVS Tofu, extra firm, prepared with nigari

Weight per 500 calories

Chickpea flour

129g

Tofu, extra firm, prepared with nigari

602g

Chickpea flour has 4.7 times more energy per 100g than Tofu, extra firm, prepared with nigari. It has high energy density when compared to other foods. Tofu, extra firm, prepared with nigari having average energy density.

Which food has more nutrients per 500 calories - Chickpea flour or Tofu, extra firm, prepared with nigari?

Macros Ratio

Protein Fat Carbs

Chickpea flour

24%

16%

60%

Tofu, extra firm, prepared with nigari

43%

51%

500 kcal ▼

Macro Nutrients

Chickpea flourvs Tofu, extra firm, prepared with nigari

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Legumes rich in Energy

8.9%8.64g

Fat

32.7%31.7g

8.64 gvs31.7 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Legumes rich in Fat

2.8%0.9g

Saturated Fat

17.3%5.54g

0.9 gvs5.54 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Legumes rich in Saturated Fat

9.04%0.14g

Omega 3

98%1.57g

0.14 gvs1.57 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Legumes rich in Omega 3

22%3.7g

Omega 6

84.5%14.4g

3.7 gvs14.4 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Legumes rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Legumes rich in Cholesterol

57.5%74.7g

Carbohydrate

5.47%7.1g

74.7 gvs7.1 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Legumes rich in Carbohydrate

19.3%14g

Sugars

5.9%4.28g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

14 gvs4.28 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Sugars

Fructose

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Fructose

Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Glucose

Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Sucrose

36.7%14g

Fiber

16%6.02g

14 gvs6.02 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Legumes rich in Fiber

51.7%29g

Protein

107%60g

29 gvs60 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

Chickpea flourvs Tofu, extra firm, prepared with nigari

0.29%2.6μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

2.6 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A

52.3%0.63mg

Vitamin B1

24%0.29mg

Thiamine

0.63 mgvs0.29 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B1 Buy Vegan Vitamin B1

10.5%0.14mg

Vitamin B2

22.2%0.29mg

Riboflavin

0.14 mgvs0.29 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B2 Buy Vegan Vitamin B2

14.2%2.28mg

Vitamin B3

9.07%1.45mg

Niacin, nicotinic acid, niacinamide

2.28 mgvs1.45 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

15.7%0.78mg

Vitamin B5

102%5.1mg

Pantothenic acid

0.78 mgvs5.1 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

49%0.64mg

Vitamin B6

38.5%0.5mg

Pyridoxine

0.64 mgvs0.5 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B7

141%565μg

Vitamin B9

13.6%54.2μg

Folates and Folic Acid

565 μgvs54.2 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B12 Buy Vegan Vitamin B12

0%0mg

Vitamin C

0%0mg

Ascorbic acid

0 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Legumes rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Legumes rich in Vitamin D Buy Vegan Vitamin D

7.15%1.07mg

Vitamin E

0.4%0.06mg

Tocopherols and Tocotrienols

1.07 mgvs0.06 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Legumes rich in Vitamin E

9.8%11.8μg

Vitamin K

14%17μg

Phytomenadione or phylloquinone

11.8 μgvs17 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Legumes rich in Vitamin K

Minerals

Chickpea flourvs Tofu, extra firm, prepared with nigari

5.8%58mg

Calcium

170%1699mg

58 mgvs1699 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Legumes rich in Calcium

131%1.18mg

Copper

134%1.2mg

1.18 mgvs1.2 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Legumes rich in Copper

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Legumes rich in Fluoride

78.5%6.28mg

Iron

154%12.3mg

6.28 mgvs12.3 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Legumes rich in Iron

51%214mg

Magnesium

50.2%211mg

214 mgvs211 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Legumes rich in Magnesium

90%2.07mg

Manganese

174%4mg

2.07 mgvs4 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Legumes rich in Manganese

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Legumes rich in Molybdenum

58.7%411mg

Phosphorus

96%669mg

411 mgvs669 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Legumes rich in Phosphorus

32%1093mg

Potassium

23%783mg

1093 mgvs783 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Legumes rich in Potassium

19.5%10.7μg

Selenium

142%78.3μg

10.7 μgvs78.3 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Legumes rich in Selenium

5.5%82.7mg

Sodium

1.6%24mg

82.7 mgvs24 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Legumes rich in Sodium

33%3.63mg

Zinc

58.6%6.45mg

3.63 mgvs6.45 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Legumes rich in Zinc

0.36%13.3g

Water

13.4%496g

13.3 gvs496 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Legumes rich in Water

Lets compare vitamin content per 500 calories of Chickpea flour vs Tofu, extra firm, prepared with nigari:

Chickpea flour has 2.2 times more Vitamin B1, 1.6 times more Vitamin B3, 1.3 times more Vitamin B6, 10.4 times more Vitamin B9 and 17.8 times more Vitamin E than Tofu, extra firm, prepared with nigari.
While Tofu, extra firm, prepared with nigari contains 2.1 times more Vitamin B2, 6.5 times more Vitamin B5 and 1.4 times more Vitamin K than Chickpea flour.
Both Chickpea flour as well as Tofu, extra firm, prepared with nigari have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Chickpea flour vs Tofu, extra firm, prepared with nigari:

Chickpea flour has 1.4 times more Potassium and 3.4 times more Sodium than Tofu, extra firm, prepared with nigari.
While Tofu, extra firm, prepared with nigari contains 29.2 times more Calcium, 2 times more Iron, 1.9 times more Manganese, 1.6 times more Phosphorus, 7.3 times more Selenium, 1.8 times more Zinc and 37.3 times more Water than Chickpea flour.
Both Chickpea flour and Tofu, extra firm, prepared with nigari have similar amounts of Copper and Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Chickpea flour has 10.5 times more Carbohydrate, 3.3 times more Sugars and 2.3 times more Fiber than Tofu, extra firm, prepared with nigari.
While Tofu, extra firm, prepared with nigari contains 3.7 times more Fat, 6.2 times more Saturated Fat, 10.9 times more Omega 3, 3.9 times more Omega 6 and 2.1 times more Protein than Chickpea flour.
Both Chickpea flour and Tofu, extra firm, prepared with nigari have similar amounts of Energy per 500 kcal.
Both Chickpea flour as well as Tofu, extra firm, prepared with nigari have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Chickpea flourVS Commercial HummusTofu, extra firm, prepared with nigariVS Commercial HummusChickpea flourVS Hard Tofu, prepared with nigariTofu, extra firm, prepared with nigariVS Hard Tofu, prepared with nigari

Compare Foods

Comparing Nutrients in 500 calories Chickpea flourVS Tofu, extra firm, prepared with nigari

Weight per 500 calories

Which food has more nutrients per 500 calories - Chickpea flour or Tofu, extra firm, prepared with nigari?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: