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Tofu vs Vigna Mungo Beans: Which Is Healthier?

This article explains the key similarities and differences between tofu and vigna mungo beans, foods from the legumes and legume product group. Read on to learn more about the tofu vs vigna mungo beans comparison.
Dennis Gillett, Health & Fitness Writer

Written by Dennis Gillett, Health & Fitness Writer. Updated on January 9, 2023.

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 tofu and vigna mungo beans and help you learn more about their similarities and differences.


Tofu, also known as bean curd, is a popular plant-based alternative to dairy products that is made from soybeans.

Tofu is native to China and has been used as a dietary staple for thousands of years. It is a versatile ingredient that can be used in various dishes, such as soups, stews, and stir-fries.

One of the main health benefits of tofu is its high protein content. Tofu is made from soybeans, which are a good source of plant-based protein, making it a popular choice for vegetarians and vegans.

Tofu is also low in calories and fat, making it a good choice for those looking to manage their weight.

It is also rich in nutrients important for vegans such as iron, calcium, and manganese, and it contains many plant compounds that have been shown to have antioxidant and anti-inflammatory effects.

In terms of health benefits, tofu has been shown to have a number of positive effects on the body.

It is a good source of probiotics, which are beneficial bacteria that help balance the gut microbiome.

Tofu may also help to reduce the risk of certain health conditions, such as high blood pressure and high cholesterol, due to its high content of antioxidants and other beneficial compounds.

Tofu is not an excellent source of any particular vitamin.

However, it contains Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), and Vitamin B9 (Folate) in a small amount.

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.

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 tofu vs vigna mungo beans.

This comparison will start by comparing the caloric value of tofu and vigna mungo beans and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.

TofuVigna Mungo Beans
Energy76 kcal341 kcal
Carbs1.87 g59 g
Sugar0.62 g6.6 g
Fiber0.3 g18.3 g
Protein8.08 g25.2 g
Fat4.78 g1.64 g
Saturated Fat0.691 g0.114 g

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 tofu vs vigna mungo beans for weight loss, tofu is slightly lower in calories, with 76 calories per 100 grams, compared to 341 calories per 100 grams of vigna mungo beans.

However, both 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.

Tofu vs Vigna Mungo Beans Protein

Legumes and most legume products, including tofu and vigna mungo beans, are important sources of plant-based protein.

Vigna Mungo Beans offer around 68% more protein than tofu.

Vigna Mungo Beans have 25.2 grams of protein per 100 grams, while tofu has 8.1 grams of protein per 100 grams.

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 tofu and vigna mungo beans.

The total amount of carbohydrates is around 97% higher in vigna mungo beans than in tofu. They have 59 grams per 100 grams, compared to 1.9 grams in tofu.


There’s less sugar in tofu than in vigna mungo beans, 89% precisely.

One handful of 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 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 tofu which offer 0.1 grams per portion.

Tofu vs Vigna Mungo Beans Fats

Like most other legumes, with the exception of lupins and peanuts, tofu and vigna mungo beans are low in fat.

Fats in tofu and vigna mungo beans are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in tofu and vigna mungo beans:

  • Tofu: 4.8 grams per 100 grams
  • Vigna Mungo Beans: 1.6 per 100 grams

Speaking of saturated fats, vigna mungo beans are 86% lower in saturated fats.

Vigna Mungo Beans and tofu contain 0.1 grams and 0.7 grams of saturated fat per 100 grams, respectively.

Tofu vs Vigna Mungo Beans Vitamins Content

This section will discuss the vitamin content of 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.

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.

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 tofu and vigna mungo beans contain side by side, so you can easily compare them.

TofuVigna Mungo Beans
Vitamin A85 IU23 IU
Vitamin C0.1 mg0
Vitamin D00
Vitamin B1 (Thiamine)0.081 mg0.273 mg
Vitamin B2 (Riboflavin)0.052 mg0.254 mg
Vitamin B3 (Niacin)0.195 mg1.45 mg
Vitamin B5 (Pantothenic acid)0.068 mg0.906 mg
Vitamin B6 (Pyroxidine)0.047 mg0.281 mg
Vitamin B9 (Folate)15 µg216 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.01 mg0.51 mg
Vitamin K2.4 µg9 µg

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 tofu and vigna mungo beans comparison focuses on their mineral content.

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 tofu and vigna mungo beans compare when it comes to mineral content.

TofuVigna Mungo Beans
Calcium350 mg138 mg
Copper0.193 mg0.981 mg
Fluoride02.2 µg
Iron5.36 mg7.57 mg
Magnesium30 mg267 mg
Manganese0.605 mg1.53 mg
Phosphorus97 mg379 mg
Potassium121 mg983 mg
Selenium8.9 µg8.2 µg
Sodium7 mg38 mg
Zinc0.8 mg3.35 mg

The Final Word

Tofu and vigna mungo beans are highly nutritious and a great addition to a plant-based diet.

Both 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.


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