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  6. Winged beans vs. Tofu

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, Phosphorus, and Polyunsaturated fat.
  • Tofu's daily need coverage for Calcium is 54% more.
  • Winged beans has 2 times more Copper than Tofu. Winged beans has 0.773mg of Copper, while Tofu has 0.378mg.

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

Infographic

Winged beans vs Tofu 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.
Winged beans
Winged beans
5
:
5
Tofu
Tofu
Contains more Iron +62.8%
Contains more Potassium +18.1%
Contains more Copper +104.5%
Contains more Calcium +381%
Contains more Phosphorus +24.2%
Contains more Selenium +500%
Equal in Magnesium - 58
Equal in Sodium - 14
Equal in Zinc - 1.57
Equal in Manganese - 1.181
Winged beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 163% 39% 66% 25% 2% 40% 258% 157% 16%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
Contains more Iron +62.8%
Contains more Potassium +18.1%
Contains more Copper +104.5%
Contains more Calcium +381%
Contains more Phosphorus +24.2%
Contains more Selenium +500%
Equal in Magnesium - 58
Equal in Sodium - 14
Equal in Zinc - 1.57
Equal in Manganese - 1.181

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.
Winged beans
Winged beans
4
:
4
Tofu
Tofu
Contains more Vitamin B1 +86.7%
Contains more Vitamin B2 +26.5%
Contains more Vitamin B3 +117.8%
Contains more Vitamin B5 +17.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +95.7%
Contains more Folate +190%
Winged beans
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% 74% 30% 16% 10% 11% 8% 0% 0%
Tofu
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%
Contains more Vitamin B1 +86.7%
Contains more Vitamin B2 +26.5%
Contains more Vitamin B3 +117.8%
Contains more Vitamin B5 +17.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +95.7%
Contains more Folate +190%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Winged beans
Winged beans
2
:
3
Tofu
Tofu
Contains more Carbs +437.4%
Contains more Protein +62.6%
Contains more Fats +49.3%
Equal in Water - 69.83
Equal in Other - 1.4
Winged beans
11% 6% 15% 67%
Protein: 10.62 g
Fats: 5.84 g
Carbs: 14.94 g
Water: 67.19 g
Other: 1.41 g
Tofu
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
Contains more Carbs +437.4%
Contains more Protein +62.6%
Contains more Fats +49.3%
Equal in Water - 69.83
Equal in Other - 1.4

Fat Type Comparison

Fat type breakdown side-by-side comparison
Winged beans
Winged beans
2
:
1
Tofu
Tofu
Contains less Saturated Fat -34.6%
Contains more Monounsaturated Fat +11.8%
Contains more Polyunsaturated fat +217.3%
Winged beans
18% 48% 34%
Saturated Fat: 0.825 g
Monounsaturated Fat: 2.153 g
Polyunsaturated fat: 1.551 g
Tofu
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
Contains less Saturated Fat -34.6%
Contains more Monounsaturated Fat +11.8%
Contains more Polyunsaturated fat +217.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Winged beans Tofu
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Winged beans Tofu Opinion
Net carbs 14.94g 0.48g Winged beans
Protein 10.62g 17.27g Tofu
Fats 5.84g 8.72g Tofu
Carbs 14.94g 2.78g Winged beans
Calories 147kcal 144kcal Winged beans
Fiber 2.3g Tofu
Calcium 142mg 683mg Tofu
Iron 4.33mg 2.66mg Winged beans
Magnesium 54mg 58mg Tofu
Phosphorus 153mg 190mg Tofu
Potassium 280mg 237mg Winged beans
Sodium 13mg 14mg Winged beans
Zinc 1.44mg 1.57mg Tofu
Copper 0.773mg 0.378mg Winged beans
Manganese 1.199mg 1.181mg Winged beans
Selenium 2.9µg 17.4µg Tofu
Vitamin A 0IU 166IU Tofu
Vitamin C 0mg 0.2mg Tofu
Vitamin B1 0.295mg 0.158mg Winged beans
Vitamin B2 0.129mg 0.102mg Winged beans
Vitamin B3 0.83mg 0.381mg Winged beans
Vitamin B5 0.156mg 0.133mg Winged beans
Vitamin B6 0.047mg 0.092mg Tofu
Folate 10µg 29µg Tofu
Tryptophan 0.233mg 0.235mg Tofu
Threonine 0.36mg 0.785mg Tofu
Isoleucine 0.448mg 0.849mg Tofu
Leucine 0.762mg 1.392mg Tofu
Lysine 0.652mg 0.883mg Tofu
Methionine 0.109mg 0.211mg Tofu
Phenylalanine 0.436mg 0.835mg Tofu
Valine 0.467mg 0.87mg Tofu
Histidine 0.241mg 0.431mg Tofu
Saturated Fat 0.825g 1.261g Winged beans
Monounsaturated Fat 2.153g 1.925g Winged beans
Polyunsaturated fat 1.551g 4.921g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winged beans Tofu
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
12%
Winged beans
11%
Tofu
Minerals Daily Need Coverage Score
80%
Winged beans
87%
Tofu

Comparison summary

Which food contains less Sodium?
Winged beans
Winged beans contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Winged beans
Winged beans is lower in Saturated Fat (difference - 0.436g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 17)
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 cheaper?
?
The foods are relatively equal in price ($)
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

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. Winged beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172453/nutrients
  2. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/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.