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  6. Tofu vs. Winged bean

Tofu vs. Winged bean — In-Depth Nutrition Comparison

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What are the main differences between tofu and winged bean?

  • Tofu is richer in iron, calcium, selenium, and phosphorus, while winged bean is higher in copper, vitamin B1, potassium, vitamin B3, vitamin B2, and zinc.
  • Winged bean's daily need coverage for copper is 133% higher.
  • Winged bean has 13 times less selenium than tofu. Tofu has 8.9µg of selenium, while winged bean has 0.7µg.
  • Winged bean has a higher glycemic index (32) than tofu (15).

We used Tofu, raw, regular, prepared with calcium sulfate and Winged bean tuber, raw types in this comparison.

Infographic

Tofu vs Winged bean 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.
Tofu
Tofu
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 105% 11% 201% 64% 22% 42% 0.91% 79% 49%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 9% 52% 75% 462% 38% 19% 4.6% 69% 3.8%
Contains more MagnesiumMagnesium +25%
Contains more CalciumCalcium +1066.7%
Contains more IronIron +168%
Contains more PhosphorusPhosphorus +115.6%
Contains less SodiumSodium -80%
Contains more ManganeseManganese +13.7%
Contains more SeleniumSelenium +1171.4%
Contains more PotassiumPotassium +384.3%
Contains more CopperCopper +618.1%
Contains more ZincZinc +73.8%

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.
Tofu
Tofu
4
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 0.33% 0% 0.2% 0% 20% 12% 3.7% 4.1% 11% 0% 6% 11% 16%
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 0% 0% 0% 0% 95% 34% 31% 7% 17% 0% 0% 14% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +367.9%
Contains more Vitamin B2Vitamin B2 +186.5%
Contains more Vitamin B3Vitamin B3 +741%
Contains more Vitamin B5Vitamin B5 +70.6%
Contains more Vitamin B6Vitamin B6 +59.6%
Contains more FolateFolate +26.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Winged bean DV% diff.
Copper 0.193mg 1.386mg 133%
Iron 5.36mg 2mg 42%
Calcium 350mg 30mg 32%
Vitamin B1 0.081mg 0.379mg 25%
Polyunsaturated fat 2.699g 0.174g 17%
Selenium 8.9µg 0.7µg 15%
Potassium 121mg 586mg 14%
Carbs 1.87g 28.1g 9%
Vitamin B3 0.195mg 1.64mg 9%
Vitamin B2 0.052mg 0.149mg 7%
Protein 8.08g 11.6g 7%
Phosphorus 97mg 45mg 7%
Fats 4.78g 0.9g 6%
Choline 28.8mg 5%
Zinc 0.8mg 1.39mg 5%
Calories 76kcal 148kcal 4%
Manganese 0.605mg 0.532mg 3%
Saturated fat 0.691g 0.222g 2%
Vitamin B6 0.047mg 0.075mg 2%
Vitamin K 2.4µg 2%
Monounsaturated fat 1.056g 0.234g 2%
Sodium 7mg 35mg 1%
Fiber 0.3g 1%
Magnesium 30mg 24mg 1%
Vitamin B5 0.068mg 0.116mg 1%
Folate 15µg 19µg 1%
Vitamin C 0.1mg 0mg 0%
Net carbs 1.57g 28.1g N/A
Sugar 0.62g N/A
Vitamin E 0.01mg 0%
Tryptophan 0.12mg 0.252mg 0%
Threonine 0.402mg 0.451mg 0%
Isoleucine 0.435mg 0.425mg 0%
Leucine 0.713mg 0.64mg 0%
Lysine 0.452mg 0.592mg 0%
Methionine 0.108mg 0.143mg 0%
Phenylalanine 0.428mg 0.451mg 0%
Valine 0.446mg 0.599mg 0%
Histidine 0.221mg 0.241mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
2
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Contains more FatsFats +431.1%
Contains more WaterWater +47.3%
Contains more ProteinProtein +43.6%
Contains more CarbsCarbs +1402.7%
Contains more OtherOther +177.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
35% 37% 28%
Saturated fat: Sat. Fat 0.222 g
Monounsaturated fat: Mono. Fat 0.234 g
Polyunsaturated fat: Poly. Fat 0.174 g
Contains more Mono. FatMonounsaturated fat +351.3%
Contains more Poly. FatPolyunsaturated fat +1451.1%
Contains less Sat. FatSaturated fat -67.9%

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172476/nutrients
  2. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/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.