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.

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

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

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 A ~µg

~equal in Vitamin E ~mg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

~equal in Choline ~mg

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%