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Black gram vs Tofu - In-Depth Nutrition Comparison

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Significant differences between Black gram and Tofu

  • Black gram has more Copper, Fiber, Magnesium, Folate, Phosphorus, Manganese, Iron, Potassium, and Zinc, however Tofu is richer in Calcium.
  • Black gram covers your daily Copper needs 88% more than Tofu.
  • Tofu has 61 times less Fiber than Black gram. Black gram has 18.3g of Fiber, while Tofu has 0.3g.

Specific food types used in this comparison are Mungo beans, mature seeds, raw and Tofu, raw, regular, prepared with calcium sulfate.

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Black gram vs Tofu infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +41.2%
Contains more Potassium +712.4%
Contains more Magnesium +790%
Contains more Copper +408.3%
Contains more Zinc +318.8%
Contains more Phosphorus +290.7%
Contains more Calcium +153.6%
Contains less Sodium -81.6%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 284% 42% 87% 191% 327% 92% 163% 5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 201% 105% 11% 22% 65% 22% 42% 1%
Contains more Iron +41.2%
Contains more Potassium +712.4%
Contains more Magnesium +790%
Contains more Copper +408.3%
Contains more Zinc +318.8%
Contains more Phosphorus +290.7%
Contains more Calcium +153.6%
Contains less Sodium -81.6%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
4
Tofu
Contains more Vitamin B1 +237%
Contains more Vitamin B2 +388.5%
Contains more Vitamin B3 +642.1%
Contains more Vitamin B5 +1232.4%
Contains more Vitamin B6 +497.9%
Contains more Folate +1340%
Contains more Vitamin C +∞%
Contains more Vitamin A +269.6%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 0% 0% 69% 59% 28% 55% 65% 0% 0% 162%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 6% 1% 0% 21% 12% 4% 5% 11% 0% 6% 12%
Contains more Vitamin B1 +237%
Contains more Vitamin B2 +388.5%
Contains more Vitamin B3 +642.1%
Contains more Vitamin B5 +1232.4%
Contains more Vitamin B6 +497.9%
Contains more Folate +1340%
Contains more Vitamin C +∞%
Contains more Vitamin A +269.6%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
36
Black gram
6
Tofu
Mineral Summary Score
149
Black gram
58
Tofu

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
151%
Black gram
48%
Tofu
Carbohydrates
59%
Black gram
2%
Tofu
Fats
8%
Black gram
22%
Tofu

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Black gram Tofu
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Tofu
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 31mg)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 28)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $1.5)
Which food is lower in Sugar?
Black gram
Black gram is lower in Sugar (difference - 0.62g)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 0.577g)
Which food is richer in minerals?
Black gram
Black gram is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

All nutrients comparison - raw data values

Nutrient Black gram Tofu Opinion
Calories 341 76 Black gram
Protein 25.21 8.08 Black gram
Fats 1.64 4.78 Tofu
Vitamin C 0 0.1 Tofu
Carbs 58.99 1.87 Black gram
Cholesterol 0 0
Vitamin D 0 0
Iron 7.57 5.36 Black gram
Calcium 138 350 Tofu
Potassium 983 121 Black gram
Magnesium 267 30 Black gram
Sugar 0.62 Black gram
Fiber 18.3 0.3 Black gram
Copper 0.981 0.193 Black gram
Zinc 3.35 0.8 Black gram
Starch
Phosphorus 379 97 Black gram
Sodium 38 7 Tofu
Vitamin A 23 85 Tofu
Vitamin E 0.01 Tofu
Vitamin D 0 0
Vitamin B1 0.273 0.081 Black gram
Vitamin B2 0.254 0.052 Black gram
Vitamin B3 1.447 0.195 Black gram
Vitamin B5 0.906 0.068 Black gram
Vitamin B6 0.281 0.047 Black gram
Vitamin B12 0 0
Vitamin K 2.4 Tofu
Folate 216 15 Black gram
Trans Fat 0 0
Saturated Fat 0.114 0.691 Black gram
Monounsaturated Fat 0.085 1.056 Tofu
Polyunsaturated fat 1.071 2.699 Tofu
Tryptophan 0.263 0.12 Black gram
Threonine 0.875 0.402 Black gram
Isoleucine 1.287 0.435 Black gram
Leucine 2.089 0.713 Black gram
Lysine 1.674 0.452 Black gram
Methionine 0.367 0.108 Black gram
Phenylalanine 1.473 0.428 Black gram
Valine 1.416 0.446 Black gram
Histidine 0.706 0.221 Black gram
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174259/nutrients
  2. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172476/nutrients

All the Daily Values are presented for males aged 31-50, for 2000 calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.