Comparing Nutrients in 100 calories Chickpea flourVS Tofu, extra firm, prepared with nigari

Weight per 100 calories

Chickpea flour

26g

Tofu, extra firm, prepared with nigari

121g

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 100 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%

100 kcal ▼

Macro Nutrients

Chickpea flourvs Tofu, extra firm, prepared with nigari

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

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1.8%1.73g

Fat

6.53%6.34g

1.73 gvs6.34 g

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

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0.56%0.18g

Saturated Fat

3.46%1.1g

0.18 gvs1.1 g

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

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1.8%0.029g

Omega 3

19.7%0.31g

0.029 gvs0.31 g

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

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4.36%0.74g

Omega 6

17%2.87g

0.74 gvs2.87 g

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

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

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11.5%15g

Carbohydrate

1.1%1.42g

15 gvs1.42 g

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

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3.87%2.8g

Sugars

1.18%0.86g

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

2.8 gvs0.86 g

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

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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 .

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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7.34%2.8g

Fiber

3.17%1.2g

2.8 gvs1.2 g

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

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10.3%5.8g

Protein

21.5%12g

5.8 gvs12 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

0.057%0.52μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0.52 μgvs0 μg

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

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10.5%0.13mg

Vitamin B1

4.8%0.058mg

Thiamine

0.13 mgvs0.058 mg

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

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2.1%0.027mg

Vitamin B2

4.45%0.058mg

Riboflavin

0.027 mgvs0.058 mg

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

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2.85%0.46mg

Vitamin B3

1.8%0.29mg

Niacin, nicotinic acid, niacinamide

0.46 mgvs0.29 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

3.13%0.16mg

Vitamin B5

20.3%1mg

Pantothenic acid

0.16 mgvs1 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

9.78%0.13mg

Vitamin B6

7.7%0.1mg

Pyridoxine

0.13 mgvs0.1 mg

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

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Vitamin B7

Biotin

NA μgvsNA μg

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

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28.2%113μg

Vitamin B9

2.7%11μg

Folates and Folic Acid

113 μgvs11 μg

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

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

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0%0mg

Vitamin C

0%0mg

Ascorbic acid

0 mgvs0 mg

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

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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

1.43%0.21mg

Vitamin E

0.08%0.012mg

Tocopherols and Tocotrienols

0.21 mgvs0.012 mg

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

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1.96%2.35μg

Vitamin K

2.8%3.37μg

Phytomenadione or phylloquinone

2.35 μgvs3.37 μg

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

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Minerals

Chickpea flourvs Tofu, extra firm, prepared with nigari

1.16%11.6mg

Calcium

34%340mg

11.6 mgvs340 mg

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

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26%0.24mg

Copper

26.8%0.24mg

0.24 mgvs0.24 mg

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

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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 .

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15.7%1.26mg

Iron

30.7%2.46mg

1.26 mgvs2.46 mg

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

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10.2%43mg

Magnesium

10%42mg

43 mgvs42 mg

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

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18%0.41mg

Manganese

35%0.8mg

0.41 mgvs0.8 mg

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

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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 .

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11.7%82mg

Phosphorus

19%134mg

82 mgvs134 mg

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

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6.43%219mg

Potassium

4.6%157mg

219 mgvs157 mg

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

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3.9%2.14μg

Selenium

28.5%15.7μg

2.14 μgvs15.7 μg

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

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1.1%16.5mg

Sodium

0.32%4.8mg

16.5 mgvs4.8 mg

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

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6.6%0.73mg

Zinc

11.7%1.3mg

0.73 mgvs1.3 mg

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

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0.072%2.66g

Water

2.7%99g

2.66 gvs99 g

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

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Lets compare vitamin content per 100 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 100 kcal.

Comparing minerals per 100 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 100 kcal.

Comparison of macro-nutrients per 100 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 100 kcal.
Both Chickpea flour as well as Tofu, extra firm, prepared with nigari have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 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 100 calories Chickpea flourVS Tofu, extra firm, prepared with nigari

Weight per 100 calories

Which food has more nutrients per 100 calories - Chickpea flour or Tofu, extra firm, prepared with nigari?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: