Chickpeas (garbanzo Beans Bengal Gram) (Raw)vsTofu Firm (Raw)
Chickpeas (garbanzo Beans Bengal Gram) (Raw) has 378 calories and 21g protein per 100g. Tofu Firm (Raw) has 144 calories and 17g protein per 100g Chickpeas (garbanzo Beans Bengal Gram) (Raw) has more protein, Tofu Firm (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Chickpeas (garbanzo Beans Bengal Gram) (Raw) vs Tofu Firm (Raw)
Go with Tofu Firm (Raw) at just 144 kcal per 100g — 62% fewer calories.
Tofu Firm (Raw) will keep you satisfied longer with 2.3g fiber, 17.3g protein, 8.7g fat — fat and protein slow digestion while fiber adds bulk.
Tofu Firm (Raw)'s natural fat (8.7g/100g) helps your body absorb fat-soluble nutrients like calcium — not all fat is bad, moderate amounts are essential.
Tofu Firm (Raw) packs 17.3g of protein per 100g (48% of calories from protein) — the better pick for muscle growth and recovery.
Chickpeas (garbanzo Beans Bengal Gram) (Raw) is the heart-friendlier option with lower saturated fat, more fiber, more potassium.
Chickpeas (garbanzo Beans Bengal Gram) (Raw) provides 718mg of potassium per 100g — important for muscle function and hydration.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Chickpeas (garbanzo Beans Bengal Gram) | Tofu Firm Prepared With Calcium Sulfate | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 378kcal19% | 144kcal7% | +234kcal |
| Protein | 21g41% | 17g35% | +3.2g |
| Total Fat | 6.0g8% | 8.7g11% | <0.1g |
| Saturated Fat | 0.60g3% | 1.3g6% | <0.1g |
| Trans Fat | 0g | 0g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 63g23% | 2.8g1% | +60g |
| Dietary Fiber | 12g44% | 2.3g8% | +9.9g |
| Sugars | 11g | — | — |
| ✨Vitamins | |||
| Vitamin A | 3.0mcg0% | — | — |
| Vitamin C | 4.0mg4% | 0.20mg0% | +3.8mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 0.82mg5% | — | — |
| Vitamin K | 9.0mcg8% | — | — |
| Vitamin B6 | 0.54mg31% | <0.1mg5% | +0.44mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 557mcg139% | 29mcg7% | +528mcg |
| Thiamin (B1) | 0.48mg40% | 0.16mg13% | +0.32mg |
| Riboflavin (B2) | 0.21mg16% | 0.10mg8% | +0.11mg |
| Niacin (B3) | 1.5mg10% | 0.38mg2% | +1.2mg |
| 🔶Minerals | |||
| Sodium | 24mg1% | 14mg1% | +10mg |
| Calcium | 57mg4% | 683mg53% | <0.1mg |
| Iron | 4.3mg24% | 2.7mg15% | +1.6mg |
| Potassium | 718mg15% | 237mg5% | +481mg |
| Phosphorus | 252mg20% | 190mg15% | +62mg |
| Magnesium | 79mg19% | 58mg14% | +21mg |
| Zinc | 2.8mg25% | 1.6mg14% | +1.2mg |
| Copper | 0.66mg73% | 0.38mg42% | +0.28mg |
| Manganese | 4.2mg180% | 1.2mg51% | +3.0mg |
| Selenium | 0mcg0% | 17mcg32% | <0.1mcg |
🔬Nutritional Analysis
Calories: Tofu Firm (Raw) is significantly lower in calories at just 144 kcal per 100g compared to 378 kcal for Chickpeas (garbanzo Beans Bengal Gram) (Raw) — that's 163% fewer calories, making Tofu Firm (Raw) the better choice for calorie-conscious diets.
Protein: Chickpeas (garbanzo Beans Bengal Gram) (Raw) has more protein per 100g (20.5g vs 17.3g), but Tofu Firm (Raw) delivers more protein per calorie — a more useful measure when calorie budgets matter.
Fat: Tofu Firm (Raw) has more fat (8.72g vs 6.04g per 100g), but the combination of fat and protein makes it more satiating — dietary fat helps absorb fat-soluble vitamins (A, D, E, K) and supports hormone balance.
Key Vitamins: The most notable vitamin differences are in Vitamin C (Chickpeas (garbanzo Beans Bengal Gram) (Raw): 4mg vs 0.2mg), Folate (Chickpeas (garbanzo Beans Bengal Gram) (Raw): 557mcg vs 29mcg), Vitamin B6 (Chickpeas (garbanzo Beans Bengal Gram) (Raw): 0.535mg vs 0.092mg).
Key Minerals: Notable mineral differences include Selenium (Tofu Firm (Raw): 17.4mcg vs 0mcg), Calcium (Tofu Firm (Raw): 683mg vs 57mg), Manganese (Chickpeas (garbanzo Beans Bengal Gram) (Raw): 4.15mg vs 1.18mg).
Diet Suitability: Tofu Firm (Raw) fits a low-carb or keto diet. Chickpeas (garbanzo Beans Bengal Gram) (Raw) fits a high-protein diet. Both fit a low-sodium diet. Chickpeas (garbanzo Beans Bengal Gram) (Raw) fits a high-fiber diet.
🔗Related Comparisons
More with Chickpeas (garbanzo Beans Bengal Gram)
More with Tofu Firm
❓Frequently Asked Questions
- Which has more protein, Chickpeas (garbanzo Beans Bengal Gram) (Raw) or Tofu Firm (Raw)?
- Chickpeas (garbanzo Beans Bengal Gram) (Raw) has more protein with 20.5g per 100g compared to 17.3g for Tofu Firm (Raw).
- Which is lower in calories, Chickpeas (garbanzo Beans Bengal Gram) (Raw) or Tofu Firm (Raw)?
- Tofu Firm (Raw) is lower in calories with 144 kcal per 100g versus 378 kcal.
- Is Chickpeas (garbanzo Beans Bengal Gram) (Raw) or Tofu Firm (Raw) healthier?
- It depends on your goals. Chickpeas (garbanzo Beans Bengal Gram) (Raw) has 378 calories and 20.5g protein per 100g, while Tofu Firm (Raw) has 144 calories and 17.3g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Chickpeas (garbanzo Beans Bengal Gram) (Raw) or Tofu Firm (Raw)?
- Chickpeas (garbanzo Beans Bengal Gram) (Raw) is leaner with 6.04g of fat per 100g compared to 8.72g.
- Which has more fiber, Chickpeas (garbanzo Beans Bengal Gram) (Raw) or Tofu Firm (Raw)?
- Chickpeas (garbanzo Beans Bengal Gram) (Raw) has more fiber with 12.2g per 100g compared to 2.3g.