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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 Fiber, Folate, and Vitamin B3, however Tofu is richer in Calcium, Manganese, Selenium, Copper, Iron, and Zinc.
  • 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 contains less Saturated Fat.

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

Infographic

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 less Sodium -50%
Contains more Calcium +1188.7%
Contains more Iron +52%
Contains more Phosphorus +21.8%
Contains more Zinc +89.2%
Contains more Copper +171.9%
Equal in Magnesium - 58
Equal in Potassium - 237
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 16% 66% 45% 67% 21% 1% 23% 47%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 205% 100% 42% 82% 21% 2% 43% 126%
Contains less Sodium -50%
Contains more Calcium +1188.7%
Contains more Iron +52%
Contains more Phosphorus +21.8%
Contains more Zinc +89.2%
Contains more Copper +171.9%
Equal in Magnesium - 58
Equal in Potassium - 237

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 C +400%
Contains more Vitamin B3 +293.7%
Contains more Vitamin B5 +225.6%
Contains more Folate +224.1%
Contains more Vitamin A +435.5%
Contains more Vitamin B2 +36%
Contains more Vitamin B6 +58.6%
Equal in Vitamin B1 - 0.158
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 3% 0% 4% 38% 18% 29% 26% 14% 71% 0% 7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 0% 0% 1% 40% 24% 8% 8% 22% 22% 0% 0%
Contains more Vitamin C +400%
Contains more Vitamin B3 +293.7%
Contains more Vitamin B5 +225.6%
Contains more Folate +224.1%
Contains more Vitamin A +435.5%
Contains more Vitamin B2 +36%
Contains more Vitamin B6 +58.6%
Equal in Vitamin B1 - 0.158

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 Sugar ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Black gram Tofu Opinion
Net carbs 11.94g 0.48g Black gram
Protein 7.54g 17.27g Tofu
Fats 0.55g 8.72g Tofu
Carbs 18.34g 2.78g Black gram
Calories 105kcal 144kcal Tofu
Starch g g
Fructose g g
Sugar 2.01g g Tofu
Fiber 6.4g 2.3g Black gram
Calcium 53mg 683mg Tofu
Iron 1.75mg 2.66mg Tofu
Magnesium 63mg 58mg Black gram
Phosphorus 156mg 190mg Tofu
Potassium 231mg 237mg Tofu
Sodium 7mg 14mg Black gram
Zinc 0.83mg 1.57mg Tofu
Copper 0.139mg 0.378mg Tofu
Vitamin A 31IU 166IU Tofu
Vitamin E 0.15mg mg Black gram
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 1mg 0.2mg Black gram
Vitamin B1 0.15mg 0.158mg Tofu
Vitamin B2 0.075mg 0.102mg Tofu
Vitamin B3 1.5mg 0.381mg Black gram
Vitamin B5 0.433mg 0.133mg Black gram
Vitamin B6 0.058mg 0.092mg Tofu
Folate 94µg 29µg Black gram
Vitamin B12 0µg 0µg
Vitamin K 2.7µg µg Black gram
Tryptophan 0.078mg 0.235mg Tofu
Threonine 0.262mg 0.785mg Tofu
Isoleucine 0.385mg 0.849mg Tofu
Leucine 0.625mg 1.392mg Tofu
Lysine 0.5mg 0.883mg Tofu
Methionine 0.11mg 0.211mg Tofu
Phenylalanine 0.44mg 0.835mg Tofu
Valine 0.423mg 0.87mg Tofu
Histidine 0.211mg 0.431mg Tofu
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.038g 1.261g Black gram
Monounsaturated Fat 0.029g 1.925g Tofu
Polyunsaturated fat 0.359g 4.921g Tofu

Which food is preferable for your diet?

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

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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
17
Black gram
11
Tofu
Mineral Summary Score
35
Black gram
77
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
45%
Black gram
104%
Tofu
Carbohydrates
18%
Black gram
3%
Tofu
Fats
3%
Black gram
40%
Tofu

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 2.01g)
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 richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food contains less Sodium?
Black gram
Black gram contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 1.223g)
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.

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/172427/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.