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Winged bean vs Tofu - In-Depth Nutrition Comparison

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A recap on differences between Winged bean and Tofu

  • Winged bean is higher in Copper, Vitamin B1, Potassium, and Vitamin B3, yet Tofu is higher in Calcium, Selenium, Manganese, Phosphorus, Iron, and Magnesium.
  • Winged bean covers your daily Copper needs 112% more than Tofu.
  • Winged bean contains 4 times more Vitamin B3 than Tofu. While Winged bean contains 1.64mg of Vitamin B3, Tofu contains only 0.381mg.

Food varieties used in this article are Winged bean tuber, raw and Tofu, raw, firm, prepared with calcium sulfate.

Infographic

Winged bean vs Tofu infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Potassium +147.3%
Contains more Copper +266.7%
Contains more Calcium +2176.7%
Contains more Iron +33%
Contains more Magnesium +141.7%
Contains more Phosphorus +322.2%
Contains less Sodium -60%
Contains more Zinc +12.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 75% 18% 20% 52% 5% 38% 462%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 205% 100% 42% 82% 21% 2% 43% 126%
Contains more Potassium +147.3%
Contains more Copper +266.7%
Contains more Calcium +2176.7%
Contains more Iron +33%
Contains more Magnesium +141.7%
Contains more Phosphorus +322.2%
Contains less Sodium -60%
Contains more Zinc +12.9%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
5
Tofu
Contains more Vitamin B1 +139.9%
Contains more Vitamin B2 +46.1%
Contains more Vitamin B3 +330.4%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +14.7%
Contains more Vitamin B6 +22.7%
Contains more Folate +52.6%
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% 95% 35% 31% 7% 18% 15% 0% 0%
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 +139.9%
Contains more Vitamin B2 +46.1%
Contains more Vitamin B3 +330.4%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +14.7%
Contains more Vitamin B6 +22.7%
Contains more Folate +52.6%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Winged bean Tofu
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Winged bean Tofu Opinion
Net carbs 28.1g 0.48g Winged bean
Protein 11.6g 17.27g Tofu
Fats 0.9g 8.72g Tofu
Carbs 28.1g 2.78g Winged bean
Calories 148kcal 144kcal Winged bean
Starch g g
Fructose g g
Sugar g g
Fiber g 2.3g Tofu
Calcium 30mg 683mg Tofu
Iron 2mg 2.66mg Tofu
Magnesium 24mg 58mg Tofu
Phosphorus 45mg 190mg Tofu
Potassium 586mg 237mg Winged bean
Sodium 35mg 14mg Tofu
Zinc 1.39mg 1.57mg Tofu
Copper 1.386mg 0.378mg Winged bean
Vitamin A 0IU 166IU Tofu
Vitamin E mg mg
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0.2mg Tofu
Vitamin B1 0.379mg 0.158mg Winged bean
Vitamin B2 0.149mg 0.102mg Winged bean
Vitamin B3 1.64mg 0.381mg Winged bean
Vitamin B5 0.116mg 0.133mg Tofu
Vitamin B6 0.075mg 0.092mg Tofu
Folate 19µg 29µg Tofu
Vitamin B12 0µg 0µg
Vitamin K µg µg
Tryptophan 0.252mg 0.235mg Winged bean
Threonine 0.451mg 0.785mg Tofu
Isoleucine 0.425mg 0.849mg Tofu
Leucine 0.64mg 1.392mg Tofu
Lysine 0.592mg 0.883mg Tofu
Methionine 0.143mg 0.211mg Tofu
Phenylalanine 0.451mg 0.835mg Tofu
Valine 0.599mg 0.87mg Tofu
Histidine 0.241mg 0.431mg Tofu
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.222g 1.261g Winged bean
Monounsaturated Fat 0.234g 1.925g Tofu
Polyunsaturated fat 0.174g 4.921g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winged bean Tofu
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
17
Winged bean
11
Tofu
Mineral Summary Score
85
Winged bean
77
Tofu

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
70%
Winged bean
104%
Tofu
Carbohydrates
28%
Winged bean
3%
Tofu
Fats
4%
Winged bean
40%
Tofu

Comparison summary

Which food is lower in Saturated Fat?
Winged bean
Winged bean is lower in Saturated Fat (difference - 1.039g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 21mg)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 17)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $0.5)
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 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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/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.