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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, 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.

Specific food types used in this comparison are Tofu, raw, regular, prepared with calcium sulfate and Mungo beans, mature seeds, raw.

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Tofu vs Black gram infographic
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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
Tofu
2
:
Contains more Calcium +153.6%
Contains less Sodium -81.6%
Contains more Iron +41.2%
Contains more Potassium +712.4%
Contains more Magnesium +790%
Contains more Copper +408.3%
Contains more Zinc +318.8%
Contains more Phosphorus +290.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 201% 105% 11% 22% 65% 22% 42% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 284% 42% 87% 191% 327% 92% 163% 5%
Contains more Calcium +153.6%
Contains less Sodium -81.6%
Contains more Iron +41.2%
Contains more Potassium +712.4%
Contains more Magnesium +790%
Contains more Copper +408.3%
Contains more Zinc +318.8%
Contains more Phosphorus +290.7%

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 C +∞%
Contains more Vitamin A +269.6%
Contains more Vitamin B1 +237%
Contains more Vitamin B2 +388.5%
Contains more Vitamin B3 +642.1%
Contains more Vitamin B5 +1232.4%
Contains more Vitamin B6 +497.9%
Contains more Folate +1340%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 6% 1% 0% 21% 12% 4% 5% 11% 0% 6% 12%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 0% 0% 69% 59% 28% 55% 65% 0% 0% 162%
Contains more Vitamin C +∞%
Contains more Vitamin A +269.6%
Contains more Vitamin B1 +237%
Contains more Vitamin B2 +388.5%
Contains more Vitamin B3 +642.1%
Contains more Vitamin B5 +1232.4%
Contains more Vitamin B6 +497.9%
Contains more Folate +1340%

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
6
Tofu
36
Black gram
Mineral Summary Score
58
Tofu
149
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
48%
Tofu
151%
Black gram
Carbohydrates
2%
Tofu
59%
Black gram
Fats
22%
Tofu
8%
Black gram

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 Sodium ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

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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Comparison summary

Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 31mg)
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 lower in Sugar?
Black gram
Black gram is lower in Sugar (difference - 0.62g)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 0.577g)
Which food is richer in minerals?
Black gram
Black gram is relatively richer in minerals
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.

All nutrients comparison - raw data values

Nutrient Tofu Black gram Opinion
Calories 76 341 Black gram
Protein 8.08 25.21 Black gram
Fats 4.78 1.64 Tofu
Vitamin C 0.1 0 Tofu
Carbs 1.87 58.99 Black gram
Cholesterol 0 0
Vitamin D 0 0
Iron 5.36 7.57 Black gram
Calcium 350 138 Tofu
Potassium 121 983 Black gram
Magnesium 30 267 Black gram
Sugar 0.62 Black gram
Fiber 0.3 18.3 Black gram
Copper 0.193 0.981 Black gram
Zinc 0.8 3.35 Black gram
Starch
Phosphorus 97 379 Black gram
Sodium 7 38 Tofu
Vitamin A 85 23 Tofu
Vitamin E 0.01 Tofu
Vitamin D 0 0
Vitamin B1 0.081 0.273 Black gram
Vitamin B2 0.052 0.254 Black gram
Vitamin B3 0.195 1.447 Black gram
Vitamin B5 0.068 0.906 Black gram
Vitamin B6 0.047 0.281 Black gram
Vitamin B12 0 0
Vitamin K 2.4 Tofu
Folate 15 216 Black gram
Trans Fat 0 0
Saturated Fat 0.691 0.114 Black gram
Monounsaturated Fat 1.056 0.085 Tofu
Polyunsaturated fat 2.699 1.071 Tofu
Tryptophan 0.12 0.263 Black gram
Threonine 0.402 0.875 Black gram
Isoleucine 0.435 1.287 Black gram
Leucine 0.713 2.089 Black gram
Lysine 0.452 1.674 Black gram
Methionine 0.108 0.367 Black gram
Phenylalanine 0.428 1.473 Black gram
Valine 0.446 1.416 Black gram
Histidine 0.221 0.706 Black gram
Fructose

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/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.