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  6. Tofu vs. Winged beans

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.

Infographic

Tofu vs Winged beans 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
5
:
5
Winged beans
Winged beans
Contains more Calcium +381%
Contains more Phosphorus +24.2%
Contains more Selenium +500%
Contains more Iron +62.8%
Contains more Potassium +18.1%
Contains more Copper +104.5%
Equal in Magnesium - 54
Equal in Sodium - 13
Equal in Zinc - 1.44
Equal in Manganese - 1.199
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
Winged beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 163% 39% 66% 25% 2% 40% 258% 157% 16%
Contains more Calcium +381%
Contains more Phosphorus +24.2%
Contains more Selenium +500%
Contains more Iron +62.8%
Contains more Potassium +18.1%
Contains more Copper +104.5%
Equal in Magnesium - 54
Equal in Sodium - 13
Equal in Zinc - 1.44
Equal in Manganese - 1.199

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
:
4
Winged beans
Winged beans
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +95.7%
Contains more Folate +190%
Contains more Vitamin B1 +86.7%
Contains more Vitamin B2 +26.5%
Contains more Vitamin B3 +117.8%
Contains more Vitamin B5 +17.3%
Tofu
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 0% 0% 1% 40% 24% 8% 8% 22% 22% 0% 0%
Winged beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 74% 30% 16% 10% 11% 8% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +95.7%
Contains more Folate +190%
Contains more Vitamin B1 +86.7%
Contains more Vitamin B2 +26.5%
Contains more Vitamin B3 +117.8%
Contains more Vitamin B5 +17.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
3
:
2
Winged beans
Winged beans
Contains more Protein +62.6%
Contains more Fats +49.3%
Contains more Carbs +437.4%
Equal in Water - 67.19
Equal in Other - 1.41
Tofu
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
Winged beans
11% 6% 15% 67%
Protein: 10.62 g
Fats: 5.84 g
Carbs: 14.94 g
Water: 67.19 g
Other: 1.41 g
Contains more Protein +62.6%
Contains more Fats +49.3%
Contains more Carbs +437.4%
Equal in Water - 67.19
Equal in Other - 1.41

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
1
:
2
Winged beans
Winged beans
Contains more Polyunsaturated fat +217.3%
Contains less Saturated Fat -34.6%
Contains more Monounsaturated Fat +11.8%
Tofu
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
Winged beans
18% 48% 34%
Saturated Fat: 0.825 g
Monounsaturated Fat: 2.153 g
Polyunsaturated fat: 1.551 g
Contains more Polyunsaturated fat +217.3%
Contains less Saturated Fat -34.6%
Contains more Monounsaturated 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.
Tofu Winged beans
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tofu Winged beans Opinion
Net carbs 0.48g 14.94g Winged beans
Protein 17.27g 10.62g Tofu
Fats 8.72g 5.84g Tofu
Carbs 2.78g 14.94g Winged beans
Calories 144kcal 147kcal Winged beans
Fiber 2.3g Tofu
Calcium 683mg 142mg Tofu
Iron 2.66mg 4.33mg Winged beans
Magnesium 58mg 54mg Tofu
Phosphorus 190mg 153mg Tofu
Potassium 237mg 280mg Winged beans
Sodium 14mg 13mg Winged beans
Zinc 1.57mg 1.44mg Tofu
Copper 0.378mg 0.773mg Winged beans
Manganese 1.181mg 1.199mg Winged beans
Selenium 17.4µg 2.9µg Tofu
Vitamin A 166IU 0IU Tofu
Vitamin C 0.2mg 0mg Tofu
Vitamin B1 0.158mg 0.295mg Winged beans
Vitamin B2 0.102mg 0.129mg Winged beans
Vitamin B3 0.381mg 0.83mg Winged beans
Vitamin B5 0.133mg 0.156mg Winged beans
Vitamin B6 0.092mg 0.047mg Tofu
Folate 29µg 10µg Tofu
Tryptophan 0.235mg 0.233mg Tofu
Threonine 0.785mg 0.36mg Tofu
Isoleucine 0.849mg 0.448mg Tofu
Leucine 1.392mg 0.762mg Tofu
Lysine 0.883mg 0.652mg Tofu
Methionine 0.211mg 0.109mg Tofu
Phenylalanine 0.835mg 0.436mg Tofu
Valine 0.87mg 0.467mg Tofu
Histidine 0.431mg 0.241mg Tofu
Saturated Fat 1.261g 0.825g Winged beans
Monounsaturated Fat 1.925g 2.153g Winged beans
Polyunsaturated fat 4.921g 1.551g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Winged beans
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
11%
Tofu
12%
Winged beans
Minerals Daily Need Coverage Score
87%
Tofu
80%
Winged beans

Comparison summary

Which food contains less Sodium?
Winged beans
Winged beans contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Winged beans
Winged beans is lower in Saturated Fat (difference - 0.436g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 17)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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?
?
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.

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/172475/nutrients
  2. Winged beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172453/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.