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.
Winged beans has a higher glycemic index than tofu.

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.

Tofu

Winged beans

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%

~equal in Magnesium ~54mg

~equal in Zinc ~1.44mg

~equal in Sodium ~13mg

~equal in Manganese ~1.199mg

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

Winged beans

Contains more Vitamin CVitamin C	+∞%
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 A ~0µg

~equal in Vitamin E ~mg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Calcium	683mg	142mg	54%
Copper	0.378mg	0.773mg	44%
Selenium	17.4µg	2.9µg	26%
Polyunsaturated fat	4.921g	1.551g	22%
Iron	2.66mg	4.33mg	21%
Protein	17.27g	10.62g	13%
Vitamin B1	0.158mg	0.295mg	11%
Fiber	2.3g		9%
Folate	29µg	10µg	5%
Phosphorus	190mg	153mg	5%
Carbs	2.78g	14.94g	4%
Fats	8.72g	5.84g	4%
Vitamin B6	0.092mg	0.047mg	3%
Vitamin B3	0.381mg	0.83mg	3%
Saturated fat	1.261g	0.825g	2%
Vitamin B2	0.102mg	0.129mg	2%
Potassium	237mg	280mg	1%
Magnesium	58mg	54mg	1%
Zinc	1.57mg	1.44mg	1%
Manganese	1.181mg	1.199mg	1%
Monounsaturated fat	1.925g	2.153g	1%
Calories	144kcal	147kcal	0%
Vitamin C	0.2mg	0mg	0%
Net carbs	0.48g	14.94g	N/A
Sodium	14mg	13mg	0%
Vitamin B5	0.133mg	0.156mg	0%
Tryptophan	0.235mg	0.233mg	0%
Threonine	0.785mg	0.36mg	0%
Isoleucine	0.849mg	0.448mg	0%
Leucine	1.392mg	0.762mg	0%
Lysine	0.883mg	0.652mg	0%
Methionine	0.211mg	0.109mg	0%
Phenylalanine	0.835mg	0.436mg	0%
Valine	0.87mg	0.467mg	0%
Histidine	0.431mg	0.241mg	0%