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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 from 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, 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
:
7
Black gram
Black gram
Contains more Calcium +394.9%
Contains less Sodium -63.2%
Contains more Selenium +112.2%
Contains more Iron +184.6%
Contains more Magnesium +360.3%
Contains more Phosphorus +99.5%
Contains more Potassium +314.8%
Contains more Zinc +113.4%
Contains more Copper +159.5%
Contains more Manganese +29.3%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
Black gram
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 42% 284% 191% 163% 87% 5% 92% 327% 200% 45%
Contains more Calcium +394.9%
Contains less Sodium -63.2%
Contains more Selenium +112.2%
Contains more Iron +184.6%
Contains more Magnesium +360.3%
Contains more Phosphorus +99.5%
Contains more Potassium +314.8%
Contains more Zinc +113.4%
Contains more Copper +159.5%
Contains more Manganese +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
2
:
6
Black gram
Black gram
Contains more Vitamin A +621.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +72.8%
Contains more Vitamin B2 +149%
Contains more Vitamin B3 +279.8%
Contains more Vitamin B5 +581.2%
Contains more Vitamin B6 +205.4%
Contains more Folate +644.8%
Tofu
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%
Black gram
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 69% 59% 28% 55% 65% 162% 0% 0%
Contains more Vitamin A +621.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +72.8%
Contains more Vitamin B2 +149%
Contains more Vitamin B3 +279.8%
Contains more Vitamin B5 +581.2%
Contains more Vitamin B6 +205.4%
Contains more Folate +644.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
2
:
3
Black gram
Black gram
Contains more Fats +431.7%
Contains more Water +546.6%
Contains more Protein +46%
Contains more Carbs +2021.9%
Contains more Other +140%
Tofu
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
Black gram
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 Fats +431.7%
Contains more Water +546.6%
Contains more Protein +46%
Contains more Carbs +2021.9%
Contains more Other +140%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
:
1
Black gram
Black gram
Contains more Monounsaturated Fat +2164.7%
Contains more Polyunsaturated fat +359.5%
Contains less Saturated Fat -91%
Tofu
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
Black gram
9% 7% 84%
Saturated Fat: 0.114 g
Monounsaturated Fat: 0.085 g
Polyunsaturated fat: 1.071 g
Contains more Monounsaturated Fat +2164.7%
Contains more Polyunsaturated fat +359.5%
Contains less Saturated Fat -91%

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 Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Tofu Black gram Opinion
Net carbs 0.48g 40.69g Black gram
Protein 17.27g 25.21g Black gram
Fats 8.72g 1.64g Tofu
Carbs 2.78g 58.99g Black gram
Calories 144kcal 341kcal Black gram
Fiber 2.3g 18.3g Black gram
Calcium 683mg 138mg Tofu
Iron 2.66mg 7.57mg Black gram
Magnesium 58mg 267mg Black gram
Phosphorus 190mg 379mg Black gram
Potassium 237mg 983mg Black gram
Sodium 14mg 38mg Tofu
Zinc 1.57mg 3.35mg Black gram
Copper 0.378mg 0.981mg Black gram
Manganese 1.181mg 1.527mg Black gram
Selenium 17.4µg 8.2µg Tofu
Vitamin A 166IU 23IU Tofu
Vitamin A RAE 1µg Black gram
Vitamin C 0.2mg 0mg Tofu
Vitamin B1 0.158mg 0.273mg Black gram
Vitamin B2 0.102mg 0.254mg Black gram
Vitamin B3 0.381mg 1.447mg Black gram
Vitamin B5 0.133mg 0.906mg Black gram
Vitamin B6 0.092mg 0.281mg Black gram
Folate 29µg 216µg Black gram
Tryptophan 0.235mg 0.263mg Black gram
Threonine 0.785mg 0.875mg Black gram
Isoleucine 0.849mg 1.287mg Black gram
Leucine 1.392mg 2.089mg Black gram
Lysine 0.883mg 1.674mg Black gram
Methionine 0.211mg 0.367mg Black gram
Phenylalanine 0.835mg 1.473mg Black gram
Valine 0.87mg 1.416mg Black gram
Histidine 0.431mg 0.706mg Black gram
Saturated Fat 1.261g 0.114g Black gram
Monounsaturated Fat 1.925g 0.085g Tofu
Polyunsaturated fat 4.921g 1.071g 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

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
11%
Tofu
36%
Black gram
Minerals Daily Need Coverage Score
87%
Tofu
143%
Black gram

Comparison summary

Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 24mg)
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 Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 1.147g)
Which food is richer in minerals?
Black gram
Black gram is relatively richer in minerals
Which food is richer in vitamins?
Black gram
Black gram is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.