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Winged bean vs Tofu - In-Depth Nutrition Comparison

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What are the main differences between Winged bean and Tofu?

  • Winged bean is richer in Copper, Vitamin B1, Potassium, Vitamin B3, Vitamin B2, and Zinc, while Tofu is higher in Iron, Calcium, Selenium, and Phosphorus.
  • Winged bean's daily need coverage for Copper is 133% higher.
  • Tofu has 8 times less Vitamin B3 than Winged bean. Winged bean has 1.64mg of Vitamin B3, while Tofu has 0.195mg.

We used Winged bean tuber, raw and Tofu, raw, regular, prepared with calcium sulfate types in this comparison.

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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 +384.3%
Contains more Copper +618.1%
Contains more Zinc +73.8%
Contains more Iron +168%
Contains more Calcium +1066.7%
Contains more Magnesium +25%
Contains more Phosphorus +115.6%
Contains less Sodium -80%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 75% 9% 52% 18% 462% 38% 20% 5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 201% 105% 11% 22% 65% 22% 42% 1%
Contains more Potassium +384.3%
Contains more Copper +618.1%
Contains more Zinc +73.8%
Contains more Iron +168%
Contains more Calcium +1066.7%
Contains more Magnesium +25%
Contains more Phosphorus +115.6%
Contains less Sodium -80%

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
:
4
Tofu
Contains more Vitamin B1 +367.9%
Contains more Vitamin B2 +186.5%
Contains more Vitamin B3 +741%
Contains more Vitamin B5 +70.6%
Contains more Vitamin B6 +59.6%
Contains more Folate +26.7%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 95% 35% 31% 7% 18% 0% 0% 15%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 6% 1% 0% 21% 12% 4% 5% 11% 0% 6% 12%
Contains more Vitamin B1 +367.9%
Contains more Vitamin B2 +186.5%
Contains more Vitamin B3 +741%
Contains more Vitamin B5 +70.6%
Contains more Vitamin B6 +59.6%
Contains more Folate +26.7%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%

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
6
Tofu
Mineral Summary Score
85
Winged bean
58
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
48%
Tofu
Carbohydrates
28%
Winged bean
2%
Tofu
Fats
4%
Winged bean
22%
Tofu

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 Sugar ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable for your diet?

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

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Comparison summary

Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 0.62g)
Which food is lower in Saturated Fat?
Winged bean
Winged bean is lower in Saturated Fat (difference - 0.469g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 28mg)
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 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.

All nutrients comparison - raw data values

Nutrient Winged bean Tofu Opinion
Calories 148 76 Winged bean
Protein 11.6 8.08 Winged bean
Fats 0.9 4.78 Tofu
Vitamin C 0 0.1 Tofu
Carbs 28.1 1.87 Winged bean
Cholesterol 0 0
Vitamin D 0 0
Iron 2 5.36 Tofu
Calcium 30 350 Tofu
Potassium 586 121 Winged bean
Magnesium 24 30 Tofu
Sugar 0.62 Winged bean
Fiber 0.3 Tofu
Copper 1.386 0.193 Winged bean
Zinc 1.39 0.8 Winged bean
Starch
Phosphorus 45 97 Tofu
Sodium 35 7 Tofu
Vitamin A 0 85 Tofu
Vitamin E 0.01 Tofu
Vitamin D 0 0
Vitamin B1 0.379 0.081 Winged bean
Vitamin B2 0.149 0.052 Winged bean
Vitamin B3 1.64 0.195 Winged bean
Vitamin B5 0.116 0.068 Winged bean
Vitamin B6 0.075 0.047 Winged bean
Vitamin B12 0 0
Vitamin K 2.4 Tofu
Folate 19 15 Winged bean
Trans Fat 0 0
Saturated Fat 0.222 0.691 Winged bean
Monounsaturated Fat 0.234 1.056 Tofu
Polyunsaturated fat 0.174 2.699 Tofu
Tryptophan 0.252 0.12 Winged bean
Threonine 0.451 0.402 Winged bean
Isoleucine 0.425 0.435 Tofu
Leucine 0.64 0.713 Tofu
Lysine 0.592 0.452 Winged bean
Methionine 0.143 0.108 Winged bean
Phenylalanine 0.451 0.428 Winged bean
Valine 0.599 0.446 Winged bean
Histidine 0.241 0.221 Winged bean
Fructose

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/172476/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.