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  6. Tofu vs. Black gram

Tofu vs. Black gram — In-Depth Nutrition Comparison

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How are tofu and black gram different?

  • Tofu is higher in calcium and selenium; however, black gram is richer in copper, fiber, iron, magnesium, folate, phosphorus, potassium, and zinc.
  • Daily need coverage for copper for black gram is 67% higher.
  • Tofu contains 5 times more calcium than black gram. While tofu contains 683mg of calcium, black gram contains only 138mg.
  • Tofu has a lower glycemic index (15) than black gram (43).

Tofu, raw, firm, prepared with calcium sulfate and Mungo beans, mature seeds, raw are the varieties used in this article.

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
3
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 191% 41% 87% 284% 327% 91% 162% 5% 199% 45%
Contains more CalciumCalcium +394.9%
Contains less SodiumSodium -63.2%
Contains more SeleniumSelenium +112.2%
Contains more MagnesiumMagnesium +360.3%
Contains more PotassiumPotassium +314.8%
Contains more IronIron +184.6%
Contains more CopperCopper +159.5%
Contains more ZincZinc +113.4%
Contains more PhosphorusPhosphorus +99.5%
Contains more ManganeseManganese +29.3%

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
1
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 0% 0.33% 0% 0% 68% 59% 27% 54% 65% 0% 0% 162% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +72.8%
Contains more Vitamin B2Vitamin B2 +149%
Contains more Vitamin B3Vitamin B3 +279.8%
Contains more Vitamin B5Vitamin B5 +581.2%
Contains more Vitamin B6Vitamin B6 +205.4%
Contains more FolateFolate +644.8%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Tofu Black gram DV% diff.
Copper 0.378mg 0.981mg 67%
Fiber 2.3g 18.3g 64%
Iron 2.66mg 7.57mg 61%
Calcium 683mg 138mg 55%
Magnesium 58mg 267mg 50%
Folate 29µg 216µg 47%
Phosphorus 190mg 379mg 27%
Polyunsaturated fat 4.921g 1.071g 26%
Potassium 237mg 983mg 22%
Carbs 2.78g 58.99g 19%
Selenium 17.4µg 8.2µg 17%
Protein 17.27g 25.21g 16%
Zinc 1.57mg 3.35mg 16%
Vitamin B6 0.092mg 0.281mg 15%
Vitamin B5 0.133mg 0.906mg 15%
Manganese 1.181mg 1.527mg 15%
Vitamin B2 0.102mg 0.254mg 12%
Fats 8.72g 1.64g 11%
Calories 144kcal 341kcal 10%
Vitamin B1 0.158mg 0.273mg 10%
Vitamin B3 0.381mg 1.447mg 7%
Saturated fat 1.261g 0.114g 5%
Monounsaturated fat 1.925g 0.085g 5%
Sodium 14mg 38mg 1%
Vitamin C 0.2mg 0mg 0%
Net carbs 0.48g 40.69g N/A
Vitamin A 1µg 0%
Tryptophan 0.235mg 0.263mg 0%
Threonine 0.785mg 0.875mg 0%
Isoleucine 0.849mg 1.287mg 0%
Leucine 1.392mg 2.089mg 0%
Lysine 0.883mg 1.674mg 0%
Methionine 0.211mg 0.367mg 0%
Phenylalanine 0.835mg 1.473mg 0%
Valine 0.87mg 1.416mg 0%
Histidine 0.431mg 0.706mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
2
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
25% 59% 11% 3%
Protein: 25.21 g
Fats: 1.64 g
Carbs: 58.99 g
Water: 10.8 g
Other: 3.36 g
Contains more FatsFats +431.7%
Contains more WaterWater +546.6%
Contains more ProteinProtein +46%
Contains more CarbsCarbs +2021.9%
Contains more OtherOther +140%

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 0.114 g
Monounsaturated fat: Mono. Fat 0.085 g
Polyunsaturated fat: Poly. Fat 1.071 g
Contains more Mono. FatMonounsaturated fat +2164.7%
Contains more Poly. FatPolyunsaturated fat +359.5%
Contains less Sat. FatSaturated fat -91%

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/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.