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.
- The glycemic index of tofu is lower.
Food varieties used in this article are Winged bean tuber, raw 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 | +147.3% |
| Contains more CopperCopper | +266.7% |
| Contains more MagnesiumMagnesium | +141.7% |
| Contains more CalciumCalcium | +2176.7% |
| Contains more IronIron | +33% |
| Contains more ZincZinc | +12.9% |
| Contains more PhosphorusPhosphorus | +322.2% |
| Contains less SodiumSodium | -60% |
| Contains more ManganeseManganese | +122% |
| Contains more SeleniumSelenium | +2385.7% |
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 | +139.9% |
| Contains more Vitamin B2Vitamin B2 | +46.1% |
| Contains more Vitamin B3Vitamin B3 | +330.4% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B5Vitamin B5 | +14.7% |
| Contains more Vitamin B6Vitamin B6 | +22.7% |
| Contains more FolateFolate | +52.6% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
11.6 g
Fats:
0.9 g
Carbs:
28.1 g
Water:
57.4 g
Other:
2 g
Protein:
17.27 g
Fats:
8.72 g
Carbs:
2.78 g
Water:
69.83 g
Other:
1.4 g
| Contains more CarbsCarbs | +910.8% |
| Contains more OtherOther | +42.9% |
| Contains more ProteinProtein | +48.9% |
| Contains more FatsFats | +868.9% |
| Contains more WaterWater | +21.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.222 g
Monounsaturated fat:
Mono. Fat
0.234 g
Polyunsaturated fat:
Poly. Fat
0.174 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 | -82.4% |
| Contains more Mono. FatMonounsaturated fat | +722.6% |
| Contains more Poly. FatPolyunsaturated fat | +2728.2% |
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 Saturated fat |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Copper | 1.386mg | 0.378mg | 112% |
| Calcium | 30mg | 683mg | 65% |
| Polyunsaturated fat | 0.174g | 4.921g | 32% |
| Selenium | 0.7µg | 17.4µg | 30% |
| Manganese | 0.532mg | 1.181mg | 28% |
| Phosphorus | 45mg | 190mg | 21% |
| Vitamin B1 | 0.379mg | 0.158mg | 18% |
| Fats | 0.9g | 8.72g | 12% |
| Protein | 11.6g | 17.27g | 11% |
| Potassium | 586mg | 237mg | 10% |
| Fiber | 2.3g | 9% | |
| Magnesium | 24mg | 58mg | 8% |
| Iron | 2mg | 2.66mg | 8% |
| Carbs | 28.1g | 2.78g | 8% |
| Vitamin B3 | 1.64mg | 0.381mg | 8% |
| Saturated fat | 0.222g | 1.261g | 5% |
| Monounsaturated fat | 0.234g | 1.925g | 4% |
| Vitamin B2 | 0.149mg | 0.102mg | 4% |
| Folate | 19µg | 29µg | 3% |
| Zinc | 1.39mg | 1.57mg | 2% |
| Sodium | 35mg | 14mg | 1% |
| Vitamin B6 | 0.075mg | 0.092mg | 1% |
| Calories | 148kcal | 144kcal | 0% |
| Vitamin C | 0mg | 0.2mg | 0% |
| Net carbs | 28.1g | 0.48g | N/A |
| Vitamin B5 | 0.116mg | 0.133mg | 0% |
| Tryptophan | 0.252mg | 0.235mg | 0% |
| Threonine | 0.451mg | 0.785mg | 0% |
| Isoleucine | 0.425mg | 0.849mg | 0% |
| Leucine | 0.64mg | 1.392mg | 0% |
| Lysine | 0.592mg | 0.883mg | 0% |
| Methionine | 0.143mg | 0.211mg | 0% |
| Phenylalanine | 0.451mg | 0.835mg | 0% |
| Valine | 0.599mg | 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
15%
9%
Minerals Daily Need Coverage Score
75%
87%
Comparison summary
Which food is lower in Saturated fat?
Winged bean is lower in Saturated fat (difference - 1.039g)
Which food contains less Sodium?
Tofu contains less Sodium (difference - 21mg)
Which food is lower in glycemic index?
Tofu is lower in glycemic index (difference - 17)
Which food is cheaper?
Tofu is cheaper (difference - $0.5)
Which food is richer in minerals?
Tofu is relatively richer in minerals
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 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.