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  6. Tofu vs. Black gram

Tofu vs. Black gram — In-Depth Nutrition Comparison

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Significant differences between tofu and black gram

  • Tofu has more calcium; however, black gram is richer in copper, fiber, magnesium, folate, phosphorus, manganese, iron, potassium, and zinc.
  • Black gram covers your daily copper needs 88% more than tofu.
  • Black gram has 3 times less calcium than tofu. Tofu has 350mg of calcium, while black gram has 138mg.
  • 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 Tofu, raw, regular, prepared with calcium sulfate and Mungo beans, mature seeds, raw.

Infographic

Tofu vs Black gram 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.
Tofu
Tofu
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 105% 11% 201% 64% 22% 42% 0.91% 79% 49%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 191% 41% 87% 284% 327% 91% 162% 5% 199% 45%
Contains more CalciumCalcium +153.6%
Contains less SodiumSodium -81.6%
Contains more MagnesiumMagnesium +790%
Contains more PotassiumPotassium +712.4%
Contains more IronIron +41.2%
Contains more CopperCopper +408.3%
Contains more ZincZinc +318.8%
Contains more PhosphorusPhosphorus +290.7%
Contains more ManganeseManganese +152.4%
~equal in Selenium ~8.2µg

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.
Tofu
Tofu
4
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 0.33% 0% 0.2% 0% 20% 12% 3.7% 4.1% 11% 0% 6% 11% 16%
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% 0.33% 0% 0% 68% 59% 27% 54% 65% 0% 0% 162% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +237%
Contains more Vitamin B2Vitamin B2 +388.5%
Contains more Vitamin B3Vitamin B3 +642.1%
Contains more Vitamin B5Vitamin B5 +1232.4%
Contains more Vitamin B6Vitamin B6 +497.9%
Contains more FolateFolate +1340%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Black gram DV% diff.
Copper 0.193mg 0.981mg 88%
Fiber 0.3g 18.3g 72%
Magnesium 30mg 267mg 56%
Folate 15µg 216µg 50%
Manganese 0.605mg 1.527mg 40%
Phosphorus 97mg 379mg 40%
Protein 8.08g 25.21g 34%
Iron 5.36mg 7.57mg 28%
Potassium 121mg 983mg 25%
Zinc 0.8mg 3.35mg 23%
Calcium 350mg 138mg 21%
Carbs 1.87g 58.99g 19%
Vitamin B6 0.047mg 0.281mg 18%
Vitamin B5 0.068mg 0.906mg 17%
Vitamin B1 0.081mg 0.273mg 16%
Vitamin B2 0.052mg 0.254mg 16%
Calories 76kcal 341kcal 13%
Polyunsaturated fat 2.699g 1.071g 11%
Vitamin B3 0.195mg 1.447mg 8%
Fats 4.78g 1.64g 5%
Choline 28.8mg 5%
Saturated fat 0.691g 0.114g 3%
Monounsaturated fat 1.056g 0.085g 2%
Vitamin K 2.4µg 2%
Selenium 8.9µg 8.2µg 1%
Sodium 7mg 38mg 1%
Vitamin C 0.1mg 0mg 0%
Net carbs 1.57g 40.69g N/A
Sugar 0.62g N/A
Vitamin E 0.01mg 0%
Vitamin A 1µg 0%
Tryptophan 0.12mg 0.263mg 0%
Threonine 0.402mg 0.875mg 0%
Isoleucine 0.435mg 1.287mg 0%
Leucine 0.713mg 2.089mg 0%
Lysine 0.452mg 1.674mg 0%
Methionine 0.108mg 0.367mg 0%
Phenylalanine 0.428mg 1.473mg 0%
Valine 0.446mg 1.416mg 0%
Histidine 0.221mg 0.706mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
2
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
25% 59% 11% 3%
Protein: 25.21 g
Fats: 1.64 g
Carbs: 58.99 g
Water: 10.8 g
Other: 3.36 g
Contains more FatsFats +191.5%
Contains more WaterWater +682.9%
Contains more ProteinProtein +212%
Contains more CarbsCarbs +3054.5%
Contains more OtherOther +366.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
9% 7% 84%
Saturated fat: Sat. Fat 0.114 g
Monounsaturated fat: Mono. Fat 0.085 g
Polyunsaturated fat: Poly. Fat 1.071 g
Contains more Mono. FatMonounsaturated fat +1142.4%
Contains more Poly. FatPolyunsaturated fat +152%
Contains less Sat. FatSaturated fat -83.5%

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. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172476/nutrients
  2. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174259/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.