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Black gram vs Tofu - In-Depth Nutrition Comparison

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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
:
2
Tofu
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%
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 Vitamin C +∞%
Contains more Vitamin A +269.6%
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 Vitamin C +∞%
Contains more Vitamin A +269.6%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
16
Black gram
4
Tofu
Mineral Summary Score
98
Black gram
38
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 the food
Protein
151%
Black gram
48%
Tofu
Carbohydrates
59%
Black gram
2%
Tofu
Fats
8%
Black gram
22%
Tofu

Comparison summary table

Pay attention at 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 Sugars ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

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 contains less Sugars?
Black gram
Black gram contains less Sugars (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 definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
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
Sugars 0.62 Tofu
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
Folic acid (B9) 0 0
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
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.