Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Black gram
  5. Compare
  6. Black gram vs. Tofu

Black gram vs. Tofu — In-Depth Nutrition Comparison

Compare

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.
  • 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.

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 45% 16% 20% 66% 46% 23% 67% 0.91% 54% 14%
Tofu
Tofu
7
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 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

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 3.3% 0.67% 3% 0% 38% 17% 28% 26% 13% 0% 6.8% 71% 16%
Tofu
Tofu
2
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 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 CholineCholine +∞%
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 Black gram Tofu 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%
Folate 94µg 29µg 16%
Fiber 6.4g 2.3g 16%
Fats 0.55g 8.72g 13%
Iron 1.75mg 2.66mg 11%
Vitamin B3 1.5mg 0.381mg 7%
Zinc 0.83mg 1.57mg 7%
Saturated fat 0.038g 1.261g 6%
Vitamin B5 0.433mg 0.133mg 6%
Choline 29.6mg 5%
Carbs 18.34g 2.78g 5%
Monounsaturated fat 0.029g 1.925g 5%
Phosphorus 156mg 190mg 5%
Vitamin B6 0.058mg 0.092mg 3%
Calories 105kcal 144kcal 2%
Vitamin K 2.7µg 2%
Vitamin B2 0.075mg 0.102mg 2%
Vitamin B1 0.15mg 0.158mg 1%
Vitamin E 0.15mg 1%
Magnesium 63mg 58mg 1%
Vitamin C 1mg 0.2mg 1%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 18% 73%
Protein: 7.54 g
Fats: 0.55 g
Carbs: 18.34 g
Water: 72.51 g
Other: 1.06 g
Tofu
Tofu
3
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 CarbsCarbs +559.7%
Contains more ProteinProtein +129%
Contains more FatsFats +1485.5%
Contains more OtherOther +32.1%
~equal in Water ~69.83g

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 7% 84%
Saturated fat: Sat. Fat 0.038 g
Monounsaturated fat: Mono. Fat 0.029 g
Polyunsaturated fat: Poly. Fat 0.359 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 -97%
Contains more Mono. FatMonounsaturated fat +6537.9%
Contains more Poly. FatPolyunsaturated fat +1270.8%

People also compare

Black gram
Black gram vs Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
Black gram
Black gram vs Chickpea raw
Chickpea raw
Black gram
Black gram vs Lentil
Lentil
Tofu
Tofu vs Miso
Miso
Tofu
Tofu vs Soybean raw
Soybean raw
Tofu
Tofu vs Tempeh
Tempeh

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.