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 yogurt

Black gram vs. Tofu yogurt — In-Depth Nutrition Comparison

Compare

Significant differences between black gram and tofu yogurt

  • Black gram has more fiber, folate, phosphorus, protein, iron, vitamin B3, vitamin B1, and copper; however, tofu yogurt is richer in selenium and calcium.
  • Black gram covers your daily fiber needs 25% more than tofu yogurt.
  • Tofu yogurt has 16 times less folate than black gram. Black gram has 94µg of folate, while tofu yogurt has 6µg.

Specific food types used in this comparison are Mungo beans, mature seeds, cooked, boiled, without salt and Tofu yogurt.

Infographic

Black gram vs Tofu yogurt infographic
Infographic link

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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 35% 4.1% 40% 25% 8.5% 16% 4.6% 0% 71%
Contains more MagnesiumMagnesium +57.5%
Contains more PotassiumPotassium +391.5%
Contains more IronIron +65.1%
Contains more CopperCopper +85.3%
Contains more ZincZinc +167.7%
Contains more PhosphorusPhosphorus +310.5%
Contains less SodiumSodium -80%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +122.6%
Contains more SeleniumSelenium +420%

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 3.3% 0% 0.67% 3% 38% 17% 28% 26% 13% 0% 6.8% 71%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 8.3% 0% 0.67% 6.2% 15% 4.6% 4.5% 0% 4.6% 0% 8.8% 4.5%
Contains more Vitamin B1Vitamin B1 +150%
Contains more Vitamin B2Vitamin B2 +275%
Contains more Vitamin B3Vitamin B3 +525%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +190%
Contains more FolateFolate +1466.7%
Contains more Vitamin CVitamin C +150%
Contains more Vitamin EVitamin E +106.7%
Contains more Vitamin KVitamin K +29.6%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~2µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black gram Tofu yogurt DV% diff.
Fiber 6.4g 0.2g 25%
Folate 94µg 6µg 22%
Selenium 2.5µg 13µg 19%
Manganese 0.412mg 18%
Phosphorus 156mg 38mg 17%
Iron 1.75mg 1.06mg 9%
Vitamin B5 0.433mg 9%
Protein 7.54g 3.5g 8%
Vitamin B1 0.15mg 0.06mg 8%
Vitamin B3 1.5mg 0.24mg 8%
Calcium 53mg 118mg 7%
Copper 0.139mg 0.075mg 7%
Magnesium 63mg 40mg 5%
Potassium 231mg 47mg 5%
Zinc 0.83mg 0.31mg 5%
Vitamin B2 0.075mg 0.02mg 4%
Polyunsaturated fat 0.359g 1.017g 4%
Vitamin B6 0.058mg 0.02mg 3%
Choline 29.6mg 48.4mg 3%
Fats 0.55g 1.8g 2%
Vitamin C 1mg 2.5mg 2%
Calories 105kcal 94kcal 1%
Carbs 18.34g 15.96g 1%
Sodium 7mg 35mg 1%
Vitamin E 0.15mg 0.31mg 1%
Vitamin K 2.7µg 3.5µg 1%
Saturated fat 0.038g 0.259g 1%
Monounsaturated fat 0.029g 0.4g 1%
Protein per 100 calories 7.2g 3.7g N/A
Calories per 10 g protein 139kcal 269kcal N/A
Weight per 100 calories 95g 106g N/A
Net carbs 11.94g 15.76g N/A
Sugar 2.01g 1.24g N/A
Vitamin A 2µg 2µg 0%
Tryptophan 0.078mg 0%
Threonine 0.262mg 0%
Isoleucine 0.385mg 0%
Leucine 0.625mg 0%
Lysine 0.5mg 0%
Methionine 0.11mg 0%
Phenylalanine 0.44mg 0%
Valine 0.423mg 0%
Histidine 0.211mg 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
4% 2% 16% 78%
Protein: 3.5 g
Fats: 1.8 g
Carbs: 15.96 g
Water: 77.5 g
Other: 1.24 g
Contains more ProteinProtein +115.4%
Contains more CarbsCarbs +14.9%
Contains more FatsFats +227.3%
~equal in Water ~77.5g

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
15% 24% 61%
Saturated fat: Sat. Fat 0.259 g
Monounsaturated fat: Mono. Fat 0.4 g
Polyunsaturated fat: Poly. Fat 1.017 g
Contains less Sat. FatSaturated fat -85.3%
Contains more Mono. FatMonounsaturated fat +1279.3%
Contains more Poly. FatPolyunsaturated fat +183.3%

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 yogurt
Tofu yogurt vs
Tofu yogurt
Tofu yogurt vs
Tofu yogurt
Tofu yogurt vs

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 yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167722/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.