Tofu vs. Winged beans — In-Depth Nutrition Comparison
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Important differences between Tofu and Winged beans
- Tofu has more Calcium, Selenium, Phosphorus, and Polyunsaturated fat, however, Winged beans has more Copper, Iron, and Vitamin B1.
- Tofu's daily need coverage for Calcium is 54% more.
- Tofu has 6 times more Selenium than Winged beans. Tofu has 17.4µg of Selenium, while Winged beans has 2.9µg.
The food varieties used in the comparison are Tofu, raw, firm, prepared with calcium sulfate and Winged beans, mature seeds, cooked, boiled, without salt.
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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.
| Contains more CalciumCalcium | +381% |
| Contains more PhosphorusPhosphorus | +24.2% |
| Contains more SeleniumSelenium | +500% |
| Contains more PotassiumPotassium | +18.1% |
| Contains more IronIron | +62.8% |
| Contains more CopperCopper | +104.5% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B6Vitamin B6 | +95.7% |
| Contains more FolateFolate | +190% |
| Contains more Vitamin B1Vitamin B1 | +86.7% |
| Contains more Vitamin B2Vitamin B2 | +26.5% |
| Contains more Vitamin B3Vitamin B3 | +117.8% |
| Contains more Vitamin B5Vitamin B5 | +17.3% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
17.27 g
Fats:
8.72 g
Carbs:
2.78 g
Water:
69.83 g
Other:
1.4 g
Protein:
10.62 g
Fats:
5.84 g
Carbs:
14.94 g
Water:
67.19 g
Other:
1.41 g
| Contains more ProteinProtein | +62.6% |
| Contains more FatsFats | +49.3% |
| Contains more CarbsCarbs | +437.4% |
~equal in
Water
~67.19g
~equal in
Other
~1.41g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
1.261 g
Monounsaturated Fat:
Mono. Fat
1.925 g
Polyunsaturated fat:
Poly. Fat
4.921 g
Saturated Fat:
Sat. Fat
0.825 g
Monounsaturated Fat:
Mono. Fat
2.153 g
Polyunsaturated fat:
Poly. Fat
1.551 g
| Contains more Poly. FatPolyunsaturated fat | +217.3% |
| Contains less Sat. FatSaturated Fat | -34.6% |
| Contains more Mono. FatMonounsaturated Fat | +11.8% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 144kcal | 147kcal |
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| Protein | 17.27g | 10.62g |
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| Fats | 8.72g | 5.84g |
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| Vitamin C | 0.2mg | 0mg |
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| Net carbs | 0.48g | 14.94g |
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| Carbs | 2.78g | 14.94g |
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| Magnesium | 58mg | 54mg |
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| Calcium | 683mg | 142mg |
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| Potassium | 237mg | 280mg |
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| Iron | 2.66mg | 4.33mg |
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| Fiber | 2.3g |
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| Copper | 0.378mg | 0.773mg |
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| Zinc | 1.57mg | 1.44mg |
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| Phosphorus | 190mg | 153mg |
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| Sodium | 14mg | 13mg |
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| Vitamin A | 166IU | 0IU |
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| Manganese | 1.181mg | 1.199mg |
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| Selenium | 17.4µg | 2.9µg |
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| Vitamin B1 | 0.158mg | 0.295mg |
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| Vitamin B2 | 0.102mg | 0.129mg |
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| Vitamin B3 | 0.381mg | 0.83mg |
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| Vitamin B5 | 0.133mg | 0.156mg |
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| Vitamin B6 | 0.092mg | 0.047mg |
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| Folate | 29µg | 10µg |
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| Saturated Fat | 1.261g | 0.825g |
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| Monounsaturated Fat | 1.925g | 2.153g |
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| Polyunsaturated fat | 4.921g | 1.551g |
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| Tryptophan | 0.235mg | 0.233mg |
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| Threonine | 0.785mg | 0.36mg |
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| Isoleucine | 0.849mg | 0.448mg |
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| Leucine | 1.392mg | 0.762mg |
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| Lysine | 0.883mg | 0.652mg |
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| Methionine | 0.211mg | 0.109mg |
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| Phenylalanine | 0.835mg | 0.436mg |
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| Valine | 0.87mg | 0.467mg |
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| Histidine | 0.431mg | 0.241mg |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
10%
11%
Minerals Daily Need Coverage Score
87%
80%
Comparison summary
Which food contains less Sodium?
Winged beans contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Winged beans is lower in Saturated Fat (difference - 0.436g)
Which food is lower in glycemic index?
Tofu is lower in glycemic index (difference - 17)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.