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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.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
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 less Sodium -50%
Equal in Magnesium - 63
Equal in Potassium - 231
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 205% 100% 42% 82% 21% 2% 43% 126%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 16% 66% 45% 67% 21% 1% 23% 47%
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 less Sodium -50%
Equal in Magnesium - 63
Equal in Potassium - 231

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Tofu
4
:
Contains more Vitamin A +435.5%
Contains more Vitamin B2 +36%
Contains more Vitamin B6 +58.6%
Contains more Vitamin C +400%
Contains more Vitamin B3 +293.7%
Contains more Vitamin B5 +225.6%
Contains more Folate +224.1%
Equal in Vitamin B1 - 0.15
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%
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%
Contains more Vitamin A +435.5%
Contains more Vitamin B2 +36%
Contains more Vitamin B6 +58.6%
Contains more Vitamin C +400%
Contains more Vitamin B3 +293.7%
Contains more Vitamin B5 +225.6%
Contains more Folate +224.1%
Equal in Vitamin B1 - 0.15

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tofu Black gram Opinion
Net carbs 0.48g 11.94g Black gram
Protein 17.27g 7.54g Tofu
Fats 8.72g 0.55g Tofu
Carbs 2.78g 18.34g Black gram
Calories 144kcal 105kcal Tofu
Starch g g
Fructose g g
Sugar g 2.01g Tofu
Fiber 2.3g 6.4g Black gram
Calcium 683mg 53mg Tofu
Iron 2.66mg 1.75mg Tofu
Magnesium 58mg 63mg Black gram
Phosphorus 190mg 156mg Tofu
Potassium 237mg 231mg Tofu
Sodium 14mg 7mg Black gram
Zinc 1.57mg 0.83mg Tofu
Copper 0.378mg 0.139mg Tofu
Vitamin A 166IU 31IU Tofu
Vitamin E mg 0.15mg Black gram
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.2mg 1mg Black gram
Vitamin B1 0.158mg 0.15mg Tofu
Vitamin B2 0.102mg 0.075mg Tofu
Vitamin B3 0.381mg 1.5mg Black gram
Vitamin B5 0.133mg 0.433mg Black gram
Vitamin B6 0.092mg 0.058mg Tofu
Folate 29µg 94µg Black gram
Vitamin B12 0µg 0µg
Vitamin K µg 2.7µg Black gram
Tryptophan 0.235mg 0.078mg Tofu
Threonine 0.785mg 0.262mg Tofu
Isoleucine 0.849mg 0.385mg Tofu
Leucine 1.392mg 0.625mg Tofu
Lysine 0.883mg 0.5mg Tofu
Methionine 0.211mg 0.11mg Tofu
Phenylalanine 0.835mg 0.44mg Tofu
Valine 0.87mg 0.423mg Tofu
Histidine 0.431mg 0.211mg Tofu
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 1.261g 0.038g Black gram
Monounsaturated Fat 1.925g 0.029g Tofu
Polyunsaturated fat 4.921g 0.359g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Black gram
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
11
Tofu
17
Black gram
Mineral Summary Score
77
Tofu
35
Black gram

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
104%
Tofu
45%
Black gram
Carbohydrates
3%
Tofu
18%
Black gram
Fats
40%
Tofu
3%
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 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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.