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  6. Tofu yogurt vs. Winged beans

Tofu yogurt vs. Winged beans — In-Depth Nutrition Comparison

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Important differences between tofu yogurt and winged beans

  • Tofu yogurt has more selenium; however, winged beans has more copper, iron, vitamin B1, phosphorus, zinc, vitamin B2, and potassium.
  • Winged beans's daily need coverage for copper is 78% more.
  • Tofu yogurt has 4 times more selenium than winged beans. Tofu yogurt has 13µg of selenium, while winged beans has 2.9µg.

The food varieties used in the comparison are Tofu yogurt and Winged beans, mature seeds, cooked, boiled, without salt.

Infographic

Tofu yogurt 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 35% 4.1% 40% 25% 8.5% 16% 4.6% 0% 71%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 39% 43% 25% 162% 258% 39% 66% 1.7% 156% 16%
Contains more SeleniumSelenium +348.3%
Contains more MagnesiumMagnesium +35%
Contains more CalciumCalcium +20.3%
Contains more PotassiumPotassium +495.7%
Contains more IronIron +308.5%
Contains more CopperCopper +930.7%
Contains more ZincZinc +364.5%
Contains more PhosphorusPhosphorus +302.6%
Contains less SodiumSodium -62.9%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 8.3% 0.67% 6.2% 0% 15% 4.6% 4.5% 0% 4.6% 0% 8.8% 4.5% 26%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 74% 30% 16% 9.4% 11% 0% 0% 7.5% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +391.7%
Contains more Vitamin B2Vitamin B2 +545%
Contains more Vitamin B3Vitamin B3 +245.8%
Contains more Vitamin B6Vitamin B6 +135%
Contains more FolateFolate +66.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu yogurt Winged beans DV% diff.
Copper 0.075mg 0.773mg 78%
Manganese 1.199mg 52%
Iron 1.06mg 4.33mg 41%
Vitamin B1 0.06mg 0.295mg 20%
Selenium 13µg 2.9µg 18%
Phosphorus 38mg 153mg 16%
Protein 3.5g 10.62g 14%
Zinc 0.31mg 1.44mg 10%
Choline 48.4mg 9%
Vitamin B2 0.02mg 0.129mg 8%
Potassium 47mg 280mg 7%
Fats 1.8g 5.84g 6%
Monounsaturated fat 0.4g 2.153g 4%
Polyunsaturated fat 1.017g 1.551g 4%
Vitamin B3 0.24mg 0.83mg 4%
Saturated fat 0.259g 0.825g 3%
Vitamin K 3.5µg 3%
Vitamin B5 0.156mg 3%
Calories 94kcal 147kcal 3%
Magnesium 40mg 54mg 3%
Vitamin C 2.5mg 0mg 3%
Vitamin E 0.31mg 2%
Vitamin B6 0.02mg 0.047mg 2%
Calcium 118mg 142mg 2%
Sodium 35mg 13mg 1%
Fiber 0.2g 1%
Folate 6µg 10µg 1%
Net carbs 15.76g 14.94g N/A
Carbs 15.96g 14.94g 0%
Sugar 1.24g N/A
Vitamin A 2µg 0µg 0%
Tryptophan 0.233mg 0%
Threonine 0.36mg 0%
Isoleucine 0.448mg 0%
Leucine 0.762mg 0%
Lysine 0.652mg 0%
Methionine 0.109mg 0%
Phenylalanine 0.436mg 0%
Valine 0.467mg 0%
Histidine 0.241mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 2% 16% 78%
Protein: 3.5 g
Fats: 1.8 g
Carbs: 15.96 g
Water: 77.5 g
Other: 1.24 g
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 WaterWater +15.3%
Contains more ProteinProtein +203.4%
Contains more FatsFats +224.4%
Contains more OtherOther +13.7%
~equal in Carbs ~14.94g

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 24% 61%
Saturated fat: Sat. Fat 0.259 g
Monounsaturated fat: Mono. Fat 0.4 g
Polyunsaturated fat: Poly. Fat 1.017 g
18% 48% 34%
Saturated fat: Sat. Fat 0.825 g
Monounsaturated fat: Mono. Fat 2.153 g
Polyunsaturated fat: Poly. Fat 1.551 g
Contains less Sat. FatSaturated fat -68.6%
Contains more Mono. FatMonounsaturated fat +438.3%
Contains more Poly. FatPolyunsaturated fat +52.5%

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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 yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167722/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.