Tofu vs. Black gram — In-Depth Nutrition Comparison

Compare

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

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

Black gram

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

Black gram

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

All nutrients comparison - raw data values

Nutrient			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%