Tofu vs. Winged bean — In-Depth Nutrition Comparison
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A recap on differences between tofu and winged bean
- Tofu is higher in calcium, selenium, manganese, phosphorus, iron, and magnesium, yet winged bean is higher in copper, vitamin B1, potassium, and vitamin B3.
- Winged bean covers your daily copper needs 112% more than tofu.
- Tofu contains 25 times more selenium than winged bean. While tofu contains 17.4µg of selenium, winged bean contains only 0.7µg.
- The glycemic index of tofu is lower.
Food varieties used in this article are Tofu, raw, firm, prepared with calcium sulfate and Winged bean tuber, raw.
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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 MagnesiumMagnesium | +141.7% |
| Contains more CalciumCalcium | +2176.7% |
| Contains more IronIron | +33% |
| Contains more ZincZinc | +12.9% |
| Contains more PhosphorusPhosphorus | +322.2% |
| Contains less SodiumSodium | -60% |
| Contains more ManganeseManganese | +122% |
| Contains more SeleniumSelenium | +2385.7% |
| Contains more PotassiumPotassium | +147.3% |
| Contains more CopperCopper | +266.7% |
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 B5Vitamin B5 | +14.7% |
| Contains more Vitamin B6Vitamin B6 | +22.7% |
| Contains more FolateFolate | +52.6% |
| Contains more Vitamin B1Vitamin B1 | +139.9% |
| Contains more Vitamin B2Vitamin B2 | +46.1% |
| Contains more Vitamin B3Vitamin B3 | +330.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.378mg | 1.386mg | 112% |
| Calcium | 683mg | 30mg | 65% |
| Polyunsaturated fat | 4.921g | 0.174g | 32% |
| Selenium | 17.4µg | 0.7µg | 30% |
| Manganese | 1.181mg | 0.532mg | 28% |
| Phosphorus | 190mg | 45mg | 21% |
| Vitamin B1 | 0.158mg | 0.379mg | 18% |
| Fats | 8.72g | 0.9g | 12% |
| Protein | 17.27g | 11.6g | 11% |
| Potassium | 237mg | 586mg | 10% |
| Fiber | 2.3g | 9% | |
| Magnesium | 58mg | 24mg | 8% |
| Iron | 2.66mg | 2mg | 8% |
| Carbs | 2.78g | 28.1g | 8% |
| Vitamin B3 | 0.381mg | 1.64mg | 8% |
| Saturated fat | 1.261g | 0.222g | 5% |
| Monounsaturated fat | 1.925g | 0.234g | 4% |
| Vitamin B2 | 0.102mg | 0.149mg | 4% |
| Folate | 29µg | 19µg | 3% |
| Zinc | 1.57mg | 1.39mg | 2% |
| Sodium | 14mg | 35mg | 1% |
| Vitamin B6 | 0.092mg | 0.075mg | 1% |
| Calories | 144kcal | 148kcal | 0% |
| Vitamin C | 0.2mg | 0mg | 0% |
| Net carbs | 0.48g | 28.1g | N/A |
| Vitamin B5 | 0.133mg | 0.116mg | 0% |
| Tryptophan | 0.235mg | 0.252mg | 0% |
| Threonine | 0.785mg | 0.451mg | 0% |
| Isoleucine | 0.849mg | 0.425mg | 0% |
| Leucine | 1.392mg | 0.64mg | 0% |
| Lysine | 0.883mg | 0.592mg | 0% |
| Methionine | 0.211mg | 0.143mg | 0% |
| Phenylalanine | 0.835mg | 0.451mg | 0% |
| Valine | 0.87mg | 0.599mg | 0% |
| Histidine | 0.431mg | 0.241mg | 0% |
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:
11.6 g
Fats:
0.9 g
Carbs:
28.1 g
Water:
57.4 g
Other:
2 g
| Contains more ProteinProtein | +48.9% |
| Contains more FatsFats | +868.9% |
| Contains more WaterWater | +21.7% |
| Contains more CarbsCarbs | +910.8% |
| Contains more OtherOther | +42.9% |
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
0.222 g
Monounsaturated fat:
Mono. Fat
0.234 g
Polyunsaturated fat:
Poly. Fat
0.174 g
| Contains more Mono. FatMonounsaturated fat | +722.6% |
| Contains more Poly. FatPolyunsaturated fat | +2728.2% |
| Contains less Sat. FatSaturated fat | -82.4% |