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.
- 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
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 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% |
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 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.62 g
Fats:
5.84 g
Carbs:
14.94 g
Water:
67.19 g
Other:
1.41 g
Protein:
17.27 g
Fats:
8.72 g
Carbs:
2.78 g
Water:
69.83 g
Other:
1.4 g
| Contains more CarbsCarbs | +437.4% |
| Contains more ProteinProtein | +62.6% |
| Contains more FatsFats | +49.3% |
~equal in
Water
~69.83g
~equal in
Other
~1.4g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.825 g
Monounsaturated fat:
Mono. Fat
2.153 g
Polyunsaturated fat:
Poly. Fat
1.551 g
Saturated fat:
Sat. Fat
1.261 g
Monounsaturated fat:
Mono. Fat
1.925 g
Polyunsaturated fat:
Poly. Fat
4.921 g
| Contains less Sat. FatSaturated fat | -34.6% |
| Contains more Mono. FatMonounsaturated fat | +11.8% |
| Contains more Poly. FatPolyunsaturated 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.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
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% | |
| Folate | 10µg | 29µg | 5% |
| Phosphorus | 153mg | 190mg | 5% |
| Carbs | 14.94g | 2.78g | 4% |
| Fats | 5.84g | 8.72g | 4% |
| Vitamin B6 | 0.047mg | 0.092mg | 3% |
| Vitamin B3 | 0.83mg | 0.381mg | 3% |
| Saturated fat | 0.825g | 1.261g | 2% |
| Vitamin B2 | 0.129mg | 0.102mg | 2% |
| Potassium | 280mg | 237mg | 1% |
| Magnesium | 54mg | 58mg | 1% |
| Zinc | 1.44mg | 1.57mg | 1% |
| Manganese | 1.199mg | 1.181mg | 1% |
| Monounsaturated fat | 2.153g | 1.925g | 1% |
| Calories | 147kcal | 144kcal | 0% |
| 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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
11%
9%
Minerals Daily Need Coverage Score
80%
87%
Comparison summary
Which food contains less Sodium?
Winged beans contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Winged beans is lower in Saturated fat (difference - 0.436g)
Which food is lower in glycemic index?
Tofu is lower in glycemic index (difference - 17)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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.