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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, protein, iron, vitamin B3, vitamin B1, and copper.
  • 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

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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%
Contains more ManganeseManganese +∞%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 8.3% 0% 0.67% 6.2% 15% 4.6% 4.5% 0% 4.6% 0% 8.8% 4.5%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 3.3% 0% 0.67% 3% 38% 17% 28% 26% 13% 0% 6.8% 71%
Contains more Vitamin CVitamin C +150%
Contains more Vitamin EVitamin E +106.7%
Contains more Vitamin KVitamin K +29.6%
Contains more Vitamin B1Vitamin B1 +150%
Contains more Vitamin B2Vitamin B2 +275%
Contains more Vitamin B3Vitamin B3 +525%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +190%
Contains more FolateFolate +1466.7%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~2µg
~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%
Iron 1.06mg 1.75mg 9%
Vitamin B5 0.433mg 9%
Protein 3.5g 7.54g 8%
Vitamin B1 0.06mg 0.15mg 8%
Vitamin B3 0.24mg 1.5mg 8%
Calcium 118mg 53mg 7%
Copper 0.075mg 0.139mg 7%
Magnesium 40mg 63mg 5%
Potassium 47mg 231mg 5%
Zinc 0.31mg 0.83mg 5%
Vitamin B2 0.02mg 0.075mg 4%
Polyunsaturated fat 1.017g 0.359g 4%
Vitamin B6 0.02mg 0.058mg 3%
Choline 48.4mg 29.6mg 3%
Fats 1.8g 0.55g 2%
Vitamin C 2.5mg 1mg 2%
Calories 94kcal 105kcal 1%
Carbs 15.96g 18.34g 1%
Sodium 35mg 7mg 1%
Vitamin E 0.31mg 0.15mg 1%
Vitamin K 3.5µg 2.7µg 1%
Saturated fat 0.259g 0.038g 1%
Monounsaturated fat 0.4g 0.029g 1%
Protein per 100 calories 3.7g 7.2g N/A
Calories per 10 g protein 269kcal 139kcal N/A
Weight per 100 calories 106g 95g N/A
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 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.