Black gram vs. Tofu — In-Depth Nutrition Comparison

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Significant differences between black gram and tofu

Black gram has more fiber, folate, and vitamin B3; however, tofu is richer in calcium, manganese, selenium, copper, protein, fats, and iron.
Tofu covers your daily calcium needs 63% more than black gram.
Tofu has 4 times less vitamin B3 than black gram. Black gram has 1.5mg of vitamin B3, while tofu has 0.381mg.
Black gram has a higher glycemic index. The glycemic index of black gram is 43, while the glycemic index of tofu is 15.

Specific food types used in this comparison are Mungo beans, mature seeds, cooked, boiled, without salt and Tofu, raw, firm, prepared with calcium sulfate.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Black gram

Tofu

Contains less SodiumSodium

-50%

Contains more CalciumCalcium	+1188.7%
Contains more IronIron	+52%
Contains more CopperCopper	+171.9%
Contains more ZincZinc	+89.2%
Contains more PhosphorusPhosphorus	+21.8%
Contains more ManganeseManganese	+186.7%
Contains more SeleniumSelenium	+596%

~equal in Magnesium ~58mg

~equal in Potassium ~237mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Black gram

Tofu

Contains more Vitamin CVitamin C	+400%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B3Vitamin B3	+293.7%
Contains more Vitamin B5Vitamin B5	+225.6%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+224.1%

Contains more Vitamin B2Vitamin B2	+36%
Contains more Vitamin B6Vitamin B6	+58.6%

~equal in Vitamin D ~0µg

~equal in Vitamin B1 ~0.158mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Calcium	53mg	683mg	63%
Manganese	0.412mg	1.181mg	33%
Polyunsaturated fat	0.359g	4.921g	30%
Copper	0.139mg	0.378mg	27%
Selenium	2.5µg	17.4µg	27%
Protein	7.54g	17.27g	19%
Fiber	6.4g	2.3g	16%
Folate	94µg	29µg	16%
Fats	0.55g	8.72g	13%
Iron	1.75mg	2.66mg	11%
Zinc	0.83mg	1.57mg	7%
Vitamin B3	1.5mg	0.381mg	7%
Vitamin B5	0.433mg	0.133mg	6%
Saturated fat	0.038g	1.261g	6%
Carbs	18.34g	2.78g	5%
Phosphorus	156mg	190mg	5%
Choline	29.6mg		5%
Monounsaturated fat	0.029g	1.925g	5%
Vitamin B6	0.058mg	0.092mg	3%
Calories	105kcal	144kcal	2%
Vitamin B2	0.075mg	0.102mg	2%
Vitamin K	2.7µg		2%
Vitamin C	1mg	0.2mg	1%
Magnesium	63mg	58mg	1%
Vitamin E	0.15mg		1%
Vitamin B1	0.15mg	0.158mg	1%
Protein per 100 calories	7.2g	12g	N/A
Calories per 10 g protein	139kcal	83kcal	N/A
Weight per 100 calories	95g	69g	N/A
Unsaturated / Saturated Fat ratio	10	5.4	N/A
Net carbs	11.94g	0.48g	N/A
Potassium	231mg	237mg	0%
Sugar	2.01g		N/A
Sodium	7mg	14mg	0%
Vitamin A	2µg		0%
Tryptophan	0.078mg	0.235mg	0%
Threonine	0.262mg	0.785mg	0%
Isoleucine	0.385mg	0.849mg	0%
Leucine	0.625mg	1.392mg	0%
Lysine	0.5mg	0.883mg	0%
Methionine	0.11mg	0.211mg	0%
Phenylalanine	0.44mg	0.835mg	0%
Valine	0.423mg	0.87mg	0%
Histidine	0.211mg	0.431mg	0%