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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, manganese, selenium, copper, iron, and zinc; however, black gram is richer in fiber, folate, and vitamin B3.
  • Tofu covers your daily calcium needs 63% more than black gram.
  • Black gram has 33 times less saturated fat than tofu. Tofu has 1.261g of saturated fat, while black gram has 0.038g.
  • 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, firm, prepared with calcium sulfate and Mungo beans, mature seeds, cooked, boiled, without salt.

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
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%
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%
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%
Contains less SodiumSodium -50%
~equal in Magnesium ~63mg
~equal in Potassium ~231mg

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
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%
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%
Contains more Vitamin B2Vitamin B2 +36%
Contains more Vitamin B6Vitamin B6 +58.6%
Contains more Vitamin CVitamin C +400%
Contains more Vitamin B3Vitamin B3 +293.7%
Contains more Vitamin B5Vitamin B5 +225.6%
Contains more FolateFolate +224.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.15mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tofu Black gram
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
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Tofu Black gram DV% diff.
Calcium 683mg 53mg 63%
Manganese 1.181mg 0.412mg 33%
Polyunsaturated fat 4.921g 0.359g 30%
Copper 0.378mg 0.139mg 27%
Selenium 17.4µg 2.5µg 27%
Protein 17.27g 7.54g 19%
Folate 29µg 94µg 16%
Fiber 2.3g 6.4g 16%
Fats 8.72g 0.55g 13%
Iron 2.66mg 1.75mg 11%
Vitamin B3 0.381mg 1.5mg 7%
Zinc 1.57mg 0.83mg 7%
Saturated fat 1.261g 0.038g 6%
Vitamin B5 0.133mg 0.433mg 6%
Choline 29.6mg 5%
Carbs 2.78g 18.34g 5%
Monounsaturated fat 1.925g 0.029g 5%
Phosphorus 190mg 156mg 5%
Vitamin B6 0.092mg 0.058mg 3%
Calories 144kcal 105kcal 2%
Vitamin K 2.7µg 2%
Vitamin B2 0.102mg 0.075mg 2%
Vitamin B1 0.158mg 0.15mg 1%
Vitamin E 0.15mg 1%
Magnesium 58mg 63mg 1%
Vitamin C 0.2mg 1mg 1%
Net carbs 0.48g 11.94g N/A
Potassium 237mg 231mg 0%
Sugar 2.01g N/A
Sodium 14mg 7mg 0%
Vitamin A 2µg 0%
Tryptophan 0.235mg 0.078mg 0%
Threonine 0.785mg 0.262mg 0%
Isoleucine 0.849mg 0.385mg 0%
Leucine 1.392mg 0.625mg 0%
Lysine 0.883mg 0.5mg 0%
Methionine 0.211mg 0.11mg 0%
Phenylalanine 0.835mg 0.44mg 0%
Valine 0.87mg 0.423mg 0%
Histidine 0.431mg 0.211mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Black gram
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
9%
Tofu
17%
Black gram
Minerals Daily Need Coverage Score
87%
Tofu
35%
Black gram

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 is richer in vitamins?
Black gram
Black gram is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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/172475/nutrients
  2. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172427/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.