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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.

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
3
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% 10% 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% 1.9% 3% 0% 38% 17% 28% 26% 13% 0% 6.8% 71% 16%
Contains more Vitamin AVitamin A +435.5%
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
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tofu Black gram Opinion
Calories 144kcal 105kcal Tofu
Protein 17.27g 7.54g Tofu
Fats 8.72g 0.55g Tofu
Vitamin C 0.2mg 1mg Black gram
Net carbs 0.48g 11.94g Black gram
Carbs 2.78g 18.34g Black gram
Magnesium 58mg 63mg Black gram
Calcium 683mg 53mg Tofu
Potassium 237mg 231mg Tofu
Iron 2.66mg 1.75mg Tofu
Sugar 2.01g Tofu
Fiber 2.3g 6.4g Black gram
Copper 0.378mg 0.139mg Tofu
Zinc 1.57mg 0.83mg Tofu
Phosphorus 190mg 156mg Tofu
Sodium 14mg 7mg Black gram
Vitamin A 166IU 31IU Tofu
Vitamin A RAE 2µg Black gram
Vitamin E 0.15mg Black gram
Manganese 1.181mg 0.412mg Tofu
Selenium 17.4µg 2.5µg Tofu
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
Vitamin K 2.7µg Black gram
Folate 29µg 94µg Black gram
Choline 29.6mg Black gram
Saturated Fat 1.261g 0.038g Black gram
Monounsaturated Fat 1.925g 0.029g Tofu
Polyunsaturated fat 4.921g 0.359g Tofu
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

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
10%
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 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

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.