Winged beans vs. Tofu — In-Depth Nutrition Comparison

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Important differences between winged beans and tofu

Winged beans has more copper, iron, and vitamin B1; however, tofu has more calcium, selenium, protein, and phosphorus.
Tofu's daily need coverage for calcium is 54% more.
Winged beans has 5 times more carbs than tofu. Winged beans has 14.94g of carbs, while tofu has 2.78g.
Winged beans has a higher glycemic index than tofu.

The food varieties used in the comparison are Winged beans, mature seeds, cooked, boiled, without salt and Tofu, raw, firm, prepared with calcium sulfate.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Winged beans

Tofu

Contains more PotassiumPotassium	+18.1%
Contains more IronIron	+62.8%
Contains more CopperCopper	+104.5%

Contains more CalciumCalcium	+381%
Contains more PhosphorusPhosphorus	+24.2%
Contains more SeleniumSelenium	+500%

~equal in Magnesium ~58mg

~equal in Zinc ~1.57mg

~equal in Sodium ~14mg

~equal in Manganese ~1.181mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Winged beans

Tofu

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%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B6Vitamin B6	+95.7%
Contains more FolateFolate	+190%

~equal in Vitamin D ~0µg

~equal in Vitamin A ~µg

~equal in Vitamin E ~mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Calcium	142mg	683mg	54%
Copper	0.773mg	0.378mg	44%
Selenium	2.9µg	17.4µg	26%
Polyunsaturated fat	1.551g	4.921g	22%
Iron	4.33mg	2.66mg	21%
Protein	10.62g	17.27g	13%
Vitamin B1	0.295mg	0.158mg	11%
Fiber		2.3g	9%
Phosphorus	153mg	190mg	5%
Folate	10µg	29µg	5%
Fats	5.84g	8.72g	4%
Carbs	14.94g	2.78g	4%
Vitamin B3	0.83mg	0.381mg	3%
Vitamin B6	0.047mg	0.092mg	3%
Vitamin B2	0.129mg	0.102mg	2%
Saturated fat	0.825g	1.261g	2%
Magnesium	54mg	58mg	1%
Potassium	280mg	237mg	1%
Zinc	1.44mg	1.57mg	1%
Manganese	1.199mg	1.181mg	1%
Monounsaturated fat	2.153g	1.925g	1%
Calories	147kcal	144kcal	0%
Protein per 100 calories	7.2g	12g	N/A
Calories per 10 g protein	138kcal	83kcal	N/A
Weight per 100 calories	68g	69g	N/A
Unsaturated / Saturated Fat ratio	4.5	5.4	N/A
Vitamin C	0mg	0.2mg	0%
Net carbs	14.94g	0.48g	N/A
Sodium	13mg	14mg	0%
Vitamin B5	0.156mg	0.133mg	0%
Tryptophan	0.233mg	0.235mg	0%
Threonine	0.36mg	0.785mg	0%
Isoleucine	0.448mg	0.849mg	0%
Leucine	0.762mg	1.392mg	0%
Lysine	0.652mg	0.883mg	0%
Methionine	0.109mg	0.211mg	0%
Phenylalanine	0.436mg	0.835mg	0%
Valine	0.467mg	0.87mg	0%
Histidine	0.241mg	0.431mg	0%