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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.

Food varieties used in this article are Tofu, raw, firm, prepared with calcium sulfate and Winged bean tuber, raw.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +2176.7%
Contains more Iron +33%
Contains more Magnesium +141.7%
Contains more Phosphorus +322.2%
Contains less Sodium -60%
Contains more Zinc +12.9%
Contains more Potassium +147.3%
Contains more Copper +266.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 205% 100% 42% 82% 21% 2% 43% 126%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 75% 18% 20% 52% 5% 38% 462%
Contains more Calcium +2176.7%
Contains more Iron +33%
Contains more Magnesium +141.7%
Contains more Phosphorus +322.2%
Contains less Sodium -60%
Contains more Zinc +12.9%
Contains more Potassium +147.3%
Contains more Copper +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" chart below show how much of the daily needs can be covered by 300 grams of the food
Tofu
5
:
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +14.7%
Contains more Vitamin B6 +22.7%
Contains more Folate +52.6%
Contains more Vitamin B1 +139.9%
Contains more Vitamin B2 +46.1%
Contains more Vitamin B3 +330.4%
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%
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% 95% 35% 31% 7% 18% 15% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +14.7%
Contains more Vitamin B6 +22.7%
Contains more Folate +52.6%
Contains more Vitamin B1 +139.9%
Contains more Vitamin B2 +46.1%
Contains more Vitamin B3 +330.4%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Tofu Winged bean
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tofu Winged bean Opinion
Net carbs 0.48g 28.1g Winged bean
Protein 17.27g 11.6g Tofu
Fats 8.72g 0.9g Tofu
Carbs 2.78g 28.1g Winged bean
Calories 144kcal 148kcal Winged bean
Starch g g
Fructose g g
Sugar g g
Fiber 2.3g g Tofu
Calcium 683mg 30mg Tofu
Iron 2.66mg 2mg Tofu
Magnesium 58mg 24mg Tofu
Phosphorus 190mg 45mg Tofu
Potassium 237mg 586mg Winged bean
Sodium 14mg 35mg Tofu
Zinc 1.57mg 1.39mg Tofu
Copper 0.378mg 1.386mg Winged bean
Vitamin A 166IU 0IU Tofu
Vitamin E mg mg
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.2mg 0mg Tofu
Vitamin B1 0.158mg 0.379mg Winged bean
Vitamin B2 0.102mg 0.149mg Winged bean
Vitamin B3 0.381mg 1.64mg Winged bean
Vitamin B5 0.133mg 0.116mg Tofu
Vitamin B6 0.092mg 0.075mg Tofu
Folate 29µg 19µg Tofu
Vitamin B12 0µg 0µg
Vitamin K µg µg
Tryptophan 0.235mg 0.252mg Winged bean
Threonine 0.785mg 0.451mg Tofu
Isoleucine 0.849mg 0.425mg Tofu
Leucine 1.392mg 0.64mg Tofu
Lysine 0.883mg 0.592mg Tofu
Methionine 0.211mg 0.143mg Tofu
Phenylalanine 0.835mg 0.451mg Tofu
Valine 0.87mg 0.599mg Tofu
Histidine 0.431mg 0.241mg Tofu
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 1.261g 0.222g Winged bean
Monounsaturated Fat 1.925g 0.234g Tofu
Polyunsaturated fat 4.921g 0.174g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Winged bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
11
Tofu
17
Winged bean
Mineral Summary Score
77
Tofu
85
Winged bean

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
104%
Tofu
70%
Winged bean
Carbohydrates
3%
Tofu
28%
Winged bean
Fats
40%
Tofu
4%
Winged bean

Comparison summary

Which food is lower in Saturated Fat?
Winged bean
Winged bean is lower in Saturated Fat (difference - 1.039g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 21mg)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 17)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $0.5)
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 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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/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.