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  6. Black gram vs. Tofu

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
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.
Black gram
Black gram
2
:
8
Tofu
Tofu
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%
Contains more Manganese +186.7%
Contains more Selenium +596%
Equal in Magnesium - 58
Equal in Potassium - 237
Black gram
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 66% 45% 67% 21% 1% 23% 47% 54% 14%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
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%
Contains more Manganese +186.7%
Contains more Selenium +596%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Black gram
Black gram
6
:
4
Tofu
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
Black gram
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%
Tofu
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Black gram
Black gram
2
:
3
Tofu
Tofu
Contains more Carbs +559.7%
Contains more Protein +129%
Contains more Fats +1485.5%
Contains more Other +32.1%
Equal in Water - 69.83
Black gram
8% 18% 73%
Protein: 7.54 g
Fats: 0.55 g
Carbs: 18.34 g
Water: 72.51 g
Other: 1.06 g
Tofu
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 Carbs +559.7%
Contains more Protein +129%
Contains more Fats +1485.5%
Contains more Other +32.1%
Equal in Water - 69.83

Fat Type Comparison

Fat type breakdown side-by-side comparison
Black gram
Black gram
1
:
2
Tofu
Tofu
Contains less Saturated Fat -97%
Contains more Monounsaturated Fat +6537.9%
Contains more Polyunsaturated fat +1270.8%
Black gram
9% 7% 84%
Saturated Fat: 0.038 g
Monounsaturated Fat: 0.029 g
Polyunsaturated fat: 0.359 g
Tofu
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
Contains less Saturated Fat -97%
Contains more Monounsaturated Fat +6537.9%
Contains more Polyunsaturated fat +1270.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Sugar 2.01g 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
Manganese 0.412mg 1.181mg Tofu
Selenium 2.5µg 17.4µg Tofu
Vitamin A 31IU 166IU Tofu
Vitamin A RAE 2µg Black gram
Vitamin E 0.15mg Black gram
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 K 2.7µg 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
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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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
17%
Black gram
11%
Tofu
Minerals Daily Need Coverage Score
35%
Black gram
87%
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

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/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.