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  6. Tofu yogurt vs. Black gram

Tofu yogurt vs. Black gram — In-Depth Nutrition Comparison

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Significant differences between tofu yogurt and black gram

  • Tofu yogurt has more selenium and calcium; however, black gram is richer in fiber, folate, phosphorus, iron, vitamin B3, vitamin B1, copper, and magnesium.
  • Black gram covers your daily fiber needs 25% more than tofu yogurt.
  • Black gram has 5 times less selenium than tofu yogurt. Tofu yogurt has 13µg of selenium, while black gram has 2.5µg.

Specific food types used in this comparison are Tofu yogurt and Mungo beans, mature seeds, cooked, boiled, without salt.

Infographic

Tofu yogurt 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 35% 4.1% 40% 25% 8.5% 16% 4.6% 0% 71%
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 +122.6%
Contains more SeleniumSelenium +420%
Contains more MagnesiumMagnesium +57.5%
Contains more PotassiumPotassium +391.5%
Contains more IronIron +65.1%
Contains more CopperCopper +85.3%
Contains more ZincZinc +167.7%
Contains more PhosphorusPhosphorus +310.5%
Contains less SodiumSodium -80%

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.
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 8.3% 0.67% 6.2% 0% 15% 4.6% 4.5% 0% 4.6% 0% 8.8% 4.5% 26%
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% 0.67% 3% 0% 38% 17% 28% 26% 13% 0% 6.8% 71% 16%
Contains more Vitamin CVitamin C +150%
Contains more Vitamin EVitamin E +106.7%
Contains more Vitamin KVitamin K +29.6%
Contains more CholineCholine +63.5%
Contains more Vitamin B1Vitamin B1 +150%
Contains more Vitamin B2Vitamin B2 +275%
Contains more Vitamin B3Vitamin B3 +525%
Contains more Vitamin B6Vitamin B6 +190%
Contains more FolateFolate +1466.7%
~equal in Vitamin A ~2µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu yogurt Black gram DV% diff.
Fiber 0.2g 6.4g 25%
Folate 6µg 94µg 22%
Selenium 13µg 2.5µg 19%
Manganese 0.412mg 18%
Phosphorus 38mg 156mg 17%
Vitamin B5 0.433mg 9%
Iron 1.06mg 1.75mg 9%
Vitamin B3 0.24mg 1.5mg 8%
Protein 3.5g 7.54g 8%
Vitamin B1 0.06mg 0.15mg 8%
Calcium 118mg 53mg 7%
Copper 0.075mg 0.139mg 7%
Potassium 47mg 231mg 5%
Zinc 0.31mg 0.83mg 5%
Magnesium 40mg 63mg 5%
Polyunsaturated fat 1.017g 0.359g 4%
Vitamin B2 0.02mg 0.075mg 4%
Vitamin B6 0.02mg 0.058mg 3%
Choline 48.4mg 29.6mg 3%
Vitamin C 2.5mg 1mg 2%
Fats 1.8g 0.55g 2%
Saturated fat 0.259g 0.038g 1%
Vitamin K 3.5µg 2.7µg 1%
Monounsaturated fat 0.4g 0.029g 1%
Calories 94kcal 105kcal 1%
Vitamin E 0.31mg 0.15mg 1%
Sodium 35mg 7mg 1%
Carbs 15.96g 18.34g 1%
Net carbs 15.76g 11.94g N/A
Sugar 1.24g 2.01g N/A
Vitamin A 2µg 2µg 0%
Tryptophan 0.078mg 0%
Threonine 0.262mg 0%
Isoleucine 0.385mg 0%
Leucine 0.625mg 0%
Lysine 0.5mg 0%
Methionine 0.11mg 0%
Phenylalanine 0.44mg 0%
Valine 0.423mg 0%
Histidine 0.211mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 2% 16% 78%
Protein: 3.5 g
Fats: 1.8 g
Carbs: 15.96 g
Water: 77.5 g
Other: 1.24 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 FatsFats +227.3%
Contains more OtherOther +17%
Contains more ProteinProtein +115.4%
Contains more CarbsCarbs +14.9%
~equal in Water ~72.51g

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 24% 61%
Saturated fat: Sat. Fat 0.259 g
Monounsaturated fat: Mono. Fat 0.4 g
Polyunsaturated fat: Poly. Fat 1.017 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 +1279.3%
Contains more Poly. FatPolyunsaturated fat +183.3%
Contains less Sat. FatSaturated fat -85.3%

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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 yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167722/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.