Tofu vs. Black gram — In-Depth Nutrition Comparison

Compare

Significant differences between tofu and black gram

Tofu has more calcium, manganese, selenium, copper, protein, fats, and iron; 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 16 times less fats than tofu. Tofu has 8.72g of fats, while black gram has 0.55g.
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

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.

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

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.

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 AVitamin A	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B3Vitamin B3	+293.7%
Contains more Vitamin B5Vitamin B5	+225.6%
Contains more Vitamin KVitamin K	+∞%
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%
Fiber	2.3g	6.4g	16%
Folate	29µg	94µg	16%
Fats	8.72g	0.55g	13%
Iron	2.66mg	1.75mg	11%
Zinc	1.57mg	0.83mg	7%
Vitamin B3	0.381mg	1.5mg	7%
Vitamin B5	0.133mg	0.433mg	6%
Saturated fat	1.261g	0.038g	6%
Carbs	2.78g	18.34g	5%
Phosphorus	190mg	156mg	5%
Choline		29.6mg	5%
Monounsaturated fat	1.925g	0.029g	5%
Vitamin B6	0.092mg	0.058mg	3%
Calories	144kcal	105kcal	2%
Vitamin B2	0.102mg	0.075mg	2%
Vitamin K		2.7µg	2%
Vitamin C	0.2mg	1mg	1%
Magnesium	58mg	63mg	1%
Vitamin E		0.15mg	1%
Vitamin B1	0.158mg	0.15mg	1%
Protein per 100 calories	12g	7.2g	N/A
Calories per 10 g protein	83kcal	139kcal	N/A
Weight per 100 calories	69g	95g	N/A
Unsaturated / Saturated Fat ratio	5.4	10	N/A
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%