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  6. Black gram vs. Tofu

Black gram vs. Tofu — In-Depth Nutrition Comparison

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How are black gram and tofu different?

  • Black gram is higher in copper, fiber, iron, magnesium, folate, phosphorus, potassium, and zinc; however, tofu is richer in calcium and selenium.
  • Daily need coverage for copper for black gram is 67% higher.
  • Black gram contains 8 times more fiber than tofu. While black gram contains 18.3g of fiber, tofu contains only 2.3g.
  • Tofu has a lower glycemic index (15) than black gram (43).

Mungo beans, mature seeds, raw and Tofu, raw, firm, prepared with calcium sulfate are the varieties used in this article.

Infographic

Black gram vs Tofu infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 191% 41% 87% 284% 327% 91% 162% 5% 199% 45%
Tofu
Tofu
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
Contains more MagnesiumMagnesium +360.3%
Contains more PotassiumPotassium +314.8%
Contains more IronIron +184.6%
Contains more CopperCopper +159.5%
Contains more ZincZinc +113.4%
Contains more PhosphorusPhosphorus +99.5%
Contains more ManganeseManganese +29.3%
Contains more CalciumCalcium +394.9%
Contains less SodiumSodium -63.2%
Contains more SeleniumSelenium +112.2%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.33% 0% 0% 68% 59% 27% 54% 65% 0% 0% 162% 0%
Tofu
Tofu
1
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +72.8%
Contains more Vitamin B2Vitamin B2 +149%
Contains more Vitamin B3Vitamin B3 +279.8%
Contains more Vitamin B5Vitamin B5 +581.2%
Contains more Vitamin B6Vitamin B6 +205.4%
Contains more FolateFolate +644.8%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Black gram Tofu DV% diff.
Copper 0.981mg 0.378mg 67%
Fiber 18.3g 2.3g 64%
Iron 7.57mg 2.66mg 61%
Calcium 138mg 683mg 55%
Magnesium 267mg 58mg 50%
Folate 216µg 29µg 47%
Phosphorus 379mg 190mg 27%
Polyunsaturated fat 1.071g 4.921g 26%
Potassium 983mg 237mg 22%
Carbs 58.99g 2.78g 19%
Selenium 8.2µg 17.4µg 17%
Protein 25.21g 17.27g 16%
Zinc 3.35mg 1.57mg 16%
Vitamin B6 0.281mg 0.092mg 15%
Vitamin B5 0.906mg 0.133mg 15%
Manganese 1.527mg 1.181mg 15%
Vitamin B2 0.254mg 0.102mg 12%
Fats 1.64g 8.72g 11%
Calories 341kcal 144kcal 10%
Vitamin B1 0.273mg 0.158mg 10%
Vitamin B3 1.447mg 0.381mg 7%
Saturated fat 0.114g 1.261g 5%
Monounsaturated fat 0.085g 1.925g 5%
Sodium 38mg 14mg 1%
Vitamin C 0mg 0.2mg 0%
Net carbs 40.69g 0.48g N/A
Vitamin A 1µg 0%
Tryptophan 0.263mg 0.235mg 0%
Threonine 0.875mg 0.785mg 0%
Isoleucine 1.287mg 0.849mg 0%
Leucine 2.089mg 1.392mg 0%
Lysine 1.674mg 0.883mg 0%
Methionine 0.367mg 0.211mg 0%
Phenylalanine 1.473mg 0.835mg 0%
Valine 1.416mg 0.87mg 0%
Histidine 0.706mg 0.431mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
25% 59% 11% 3%
Protein: 25.21 g
Fats: 1.64 g
Carbs: 58.99 g
Water: 10.8 g
Other: 3.36 g
Tofu
Tofu
2
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
Contains more ProteinProtein +46%
Contains more CarbsCarbs +2021.9%
Contains more OtherOther +140%
Contains more FatsFats +431.7%
Contains more WaterWater +546.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 7% 84%
Saturated fat: Sat. Fat 0.114 g
Monounsaturated fat: Mono. Fat 0.085 g
Polyunsaturated fat: Poly. Fat 1.071 g
Tofu
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 1.261 g
Monounsaturated fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 g
Contains less Sat. FatSaturated fat -91%
Contains more Mono. FatMonounsaturated fat +2164.7%
Contains more Poly. FatPolyunsaturated fat +359.5%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food 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/172475/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.