Split Peas vs Tofu
Side-by-side nutrition comparison per serving. See which fits your goals better.
Short answer
Per 100 calories, Tofu has more protein: 12g vs 7.2g (Split Peas).
Split Peas is listed cooked and Tofu raw, so this compares them per 100 calories, not per 100g.
Quick Verdict
Best for weight loss
Split Peas
Best for muscle gain
Tofu
Best for low-carb
Tofu
Macro Comparison
Split Peas: 100g (100g) | Tofu: 100g (100g)
116
Split Peas
144
Tofu
8.34g
Split Peas
17.3g
Tofu
20.5g
Split Peas
2.78g
Tofu
0.39g
Split Peas
8.72g
Tofu
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
29%
Split Peas
48%
Tofu
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| Nutrient | Split Peas | Tofu |
|---|---|---|
| Calories | 116 | 144 |
| Protein | 8.3g | 17.3g |
| Carbs | 20.5g | 2.8g |
| Fat | 0.4g | 8.7g |
| Fiber | 8.3g | 2.3g |
| Sugar | 2.9g | — |
| Sodium | 238mg | 14mg |
| Cholesterol | 0mg | 0mg |
| Saturated Fat | 0.05g | 1.26g |
| Potassium | 362mg | 237mg |
| Vitamin A | 0mcg | — |
| Vitamin C | 0.4mg | 0.2mg |
| Calcium | 14mg | 683mg |
| Iron | 1.29mg | 2.66mg |
Which Should You Choose?
For weight loss
Choose Split Peas. With 116 calories and 8.34g protein, it gives you more protein per calorie — keeping you full while cutting calories.
For muscle gain
Choose Tofu. Tofu delivers 17.3g protein per serving — 9g more than Split Peas.
For low-carb diets
Choose Tofu with 2.78g carbs per serving.
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Take the free quizCommon Questions
Is Split Peas or Tofu better for weight loss?
For weight loss, Split Peas is the better choice. Split Peas has 116 calories and 8.34g protein per serving, while Tofu has 144 calories and 17.3g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Split Peas or Tofu?
Tofu has more protein per serving. Split Peas provides 8.34g and Tofu provides 17.3g of protein.
Can I eat both split peas and tofu together?
Yes! Combining split peas and tofu gives you 260 calories and 25.64g protein. This combination can work well as part of a balanced meal.