Firm Tofu vs Vigna Mungo Beans: Which Is Healthier?
Firm Tofu and vigna mungo beans belong to the legumes and legume products food group, one of the staple food groups for people on a plant-based diet.
Legumes and most legume products are an affordable source of plant protein, dietary fiber, B vitamins, and minerals such as iron, calcium, potassium, and zinc, minerals that are usually harder to get on a plant-based diet.
This article will thoroughly compare firm tofu and vigna mungo beans and help you learn more about their similarities and differences.
Firm Tofu
Firm tofu, also known as regular tofu or Chinese-style tofu, is a type of tofu with a firmer, more dense texture than soft or regular tofu.
It is made by coagulating soy milk and pressing the curds into blocks, with the addition of weight or pressure to remove excess moisture.
Firm tofu has a pale, beige color and a slightly nutty flavor, and is a popular ingredient in many vegan and vegetarian dishes.
It can be used in a variety of dishes, including stir-fries, soups, and sandwiches, and can also be grilled, fried, or baked.
In addition to being a tasty and versatile food, firm tofu is a good source of protein, fiber, and several important nutrients, including iron, potassium, and B vitamins.
It has been shown to have a number of potential health benefits, including lower cholesterol levels and improved blood sugar control.
Firm Tofu is not an excellent source of any particular vitamin.
However, it contains a good amount of Vitamin B1 (Thiamine) and some Vitamin A, Vitamin B2 (Riboflavin), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).
Vigna Mungo Beans
Vigna mungo, also known as black gram or urad bean, is a type of legume native to India.
It is a popular ingredient in many vegan and vegetarian dishes due to its high protein and fiber content, as well as its rich, nutty flavor.
Vigna mungo is also a good source of several important nutrients, including potassium, iron, and B vitamins.
It can be enjoyed in a variety of dishes, such as black gram dal, curry, and sprouts.
In addition to being a nutritious food, Vigna mungo has been shown to have a number of potential health benefits.
It has been linked to lower cholesterol levels and improved blood sugar control, and it may also help to reduce the risk of certain types of cancer.
Vigna Mungo Beans are an excellent source of Vitamin B9 (Folate).
They also contain a good amount of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine) and some Vitamin B3 (Niacin), and Vitamin K.
Firm Tofu vs Vigna Mungo Beans Nutrition
Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing firm tofu vs vigna mungo beans.
This comparison will start by comparing the caloric value of firm tofu and vigna mungo beans and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
Firm Tofu | Vigna Mungo Beans | |
---|---|---|
Energy | 144 kcal | 341 kcal |
Carbs | 2.78 g | 59 g |
Sugar | 0.7 g | 6.6 g |
Fiber | 2.3 g | 18.3 g |
Protein | 17.3 g | 25.2 g |
Fat | 8.72 g | 1.64 g |
Saturated Fat | 1.26 g | 0.114 g |
Firm Tofu vs Vigna Mungo Beans Calories
Most calories in raw legumes come from carbs. Peanuts are an exception here, but they are often considered a nut instead of a legume because of their nutritional profile.
Comparing firm tofu vs vigna mungo beans for weight loss, firm tofu is slightly lower in calories, with 144 calories per 100 grams, compared to 341 calories per 100 grams of vigna mungo beans.
However, both firm tofu and vigna mungo beans can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.
Firm Tofu vs Vigna Mungo Beans Protein
Legumes and most legume products, including firm tofu and vigna mungo beans, are important sources of plant-based protein.
Vigna Mungo Beans offer around 31% more protein than firm tofu.
Vigna Mungo Beans have 25.2 grams of protein per 100 grams, while firm tofu has 17.3 grams of protein per 100 grams.
Firm Tofu vs Vigna Mungo Beans Carbs
Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.
It’s also important for people on a keto diet, so let’s compare the carbs content in firm tofu and vigna mungo beans.
The total amount of carbohydrates is around 95% higher in vigna mungo beans than in firm tofu. They have 59 grams per 100 grams, compared to 2.8 grams in firm tofu.
?>
There’s less sugar in firm tofu than in vigna mungo beans, 89% precisely.
One handful of firm tofu (28 grams) contains 0.2 grams of sugar, while the same amount of vigna mungo beans contains 1.8 grams.
Lastly, let’s take a look at the dietary fiber in firm tofu and vigna mungo beans.
Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.
With 5.1 grams of fiber per portion, vigna mungo beans are a better source of fiber than firm tofu which offer 0.6 grams per portion.
Firm Tofu vs Vigna Mungo Beans Fats
Like most other legumes, with the exception of lupins and peanuts, firm tofu and vigna mungo beans are low in fat.
Fats in firm tofu and vigna mungo beans are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in firm tofu and vigna mungo beans:
- Firm Tofu: 8.7 grams per 100 grams
- Vigna Mungo Beans: 1.6 per 100 grams
Speaking of saturated fats, vigna mungo beans are 92% lower in saturated fats.
Vigna Mungo Beans and firm tofu contain 0.1 grams and 1.3 grams of saturated fat per 100 grams, respectively.
Firm Tofu vs Vigna Mungo Beans Vitamins Content
This section will discuss the vitamin content of firm tofu and vigna mungo beans.
Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.
Firm Tofu has a higher amount of vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), vitamin E, and vitamin K.
However, vigna mungo beans have a higher amount of vitamin A, and vitamin C.
Firm Tofu and vigna mungo beans contain the same amount of vitamin D, and vitamin B12 (Cobalamin).
The following table shows the exact amount of vitamins firm tofu and vigna mungo beans contain side by side, so you can easily compare them.
Firm Tofu | Vigna Mungo Beans | |
---|---|---|
Vitamin A | 166 IU | 23 IU |
Vitamin C | 0.2 mg | 0 |
Vitamin D | 0 | 0 |
Vitamin B1 (Thiamine) | 0.158 mg | 0.273 mg |
Vitamin B2 (Riboflavin) | 0.102 mg | 0.254 mg |
Vitamin B3 (Niacin) | 0.381 mg | 1.45 mg |
Vitamin B5 (Pantothenic acid) | 0.133 mg | 0.906 mg |
Vitamin B6 (Pyroxidine) | 0.092 mg | 0.281 mg |
Vitamin B9 (Folate) | 29 µg | 216 µg |
Vitamin B12 (Cobalamin) | 0 | 0 |
Vitamin E | 0.01 mg | 0.51 mg |
Vitamin K | 2 µg | 9 µg |
Firm Tofu vs Vigna Mungo Beans Minerals Content
Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.
Some minerals, like iron, calcium, zinc or, iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the firm tofu and vigna mungo beans comparison focuses on their mineral content.
Firm Tofu is a better source of copper, fluoride, iron, magnesium, manganese, phosphorus, potassium, sodium, and zinc than vigna mungo beans.
On the other hand, vigna mungo beans are a higher amount of calcium, and selenium.
Check out the table below to learn how firm tofu and vigna mungo beans compare when it comes to mineral content.
Firm Tofu | Vigna Mungo Beans | |
---|---|---|
Calcium | 683 mg | 138 mg |
Copper | 0.378 mg | 0.981 mg |
Fluoride | 0 | 2.2 µg |
Iron | 2.66 mg | 7.57 mg |
Magnesium | 58 mg | 267 mg |
Manganese | 1.18 mg | 1.53 mg |
Phosphorus | 190 mg | 379 mg |
Potassium | 237 mg | 983 mg |
Selenium | 17.4 µg | 8.2 µg |
Sodium | 14 mg | 38 mg |
Zinc | 1.57 mg | 3.35 mg |
The Final Word
Firm Tofu and vigna mungo beans are highly nutritious and a great addition to a plant-based diet.
Both firm tofu and vigna mungo beans are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.
Antioxidants found in beans and legumes can help to protect cells from damage and may reduce the risk of certain diseases and the effects of aging.
Additionally, the fiber and other nutrients in these foods can support the health of the digestive system and may even help to prevent certain digestive cancers.
Legumes are versatile food that can be incorporated into any meal of the day, including breakfast, lunch, or dinner. They can be served hot or cold, making them a convenient and tasty addition to a variety of dishes.
Holy Peas has strict sourcing guidelines and draws only from high-quality sources, including peer-reviewed studies, academic research institutions, and medical journals, associations and government institutions. Read more about our process.
- Firm Tofu Nutrients, U.S. Department of Agriculture, Agricultural Research Service https://fdc.nal.usda.gov/fdc-app.html#/food-details/167746/nutrients
-
Vigna Mungo Beans Nutrients, U.S. Department of Agriculture, Agricultural Research Service https://fdc.nal.usda.gov/fdc-app.html#/food-details/167746/nutrients
-
Listing of vitamins, Harvard Health Publishing, Harvard Medical School https://www.health.harvard.edu/staying-healthy/listing_of_vitamins/
-
Appendix 7. Nutritional goals for age-sex groups based on dietary reference intakes and Dietary Guidelines recommendations. (n.d.).
https://health.gov/dietaryguidelines/2015/guidelines/appendix-7/
-
International tables of glycemic index and glycemic load values 2021: a systematic review
https://academic.oup.com/ajcn/article/114/5/1625/6320814?login=false
-
Health Claim Notification for Saturated Fat, Cholesterol, and Trans Fat, and Reduced Risk of Heart Disease
https://www.fda.gov/food/food-labeling-nutrition/health-claim-notification-saturated-fat-cholesterol-and-trans-fat-and-reduced-risk-heart-disease
-
Nutrient Recommendations: Dietary Reference Intakes (DRI), Food and Nutrition Board of the National Academies of Sciences Engineering, and Medicine
https://ods.od.nih.gov/HealthInformation/nutrientrecommendations.aspx
-
Protein And Amino Acid Requirements In Human Nutrition, WHO
https://apps.who.int/iris/bitstream/handle/10665/43411/WHO_TRS_935_eng.pdf
-
Nutrition Facts Labeling RDIs Nutrients, U.S. Food and Drug Administration
https://www.fda.gov/media/99069/download
-
Nutrition Facts Labeling DRVs Food Components, U.S. Food and Drug Administration
https://www.fda.gov/media/99059/download
- It's written and or reviewed by an expert.
- We cite relevant studies and trusted sources.
- It's regularly updated.
Read more about our process and team.