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  6. Winged bean vs. Tofu

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.
  • Winged bean has a higher glycemic index (32) than tofu (15).

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

Infographic

Winged bean vs Tofu infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 9% 52% 75% 462% 38% 19% 4.6% 69% 3.8%
Tofu
Tofu
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 105% 11% 201% 64% 22% 42% 0.91% 79% 49%
Contains more PotassiumPotassium +384.3%
Contains more CopperCopper +618.1%
Contains more ZincZinc +73.8%
Contains more MagnesiumMagnesium +25%
Contains more CalciumCalcium +1066.7%
Contains more IronIron +168%
Contains more PhosphorusPhosphorus +115.6%
Contains less SodiumSodium -80%
Contains more ManganeseManganese +13.7%
Contains more SeleniumSelenium +1171.4%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 95% 34% 31% 7% 17% 0% 0% 14% 0%
Tofu
Tofu
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0.33% 0% 0.2% 0% 20% 12% 3.7% 4.1% 11% 0% 6% 11% 16%
Contains more Vitamin B1Vitamin B1 +367.9%
Contains more Vitamin B2Vitamin B2 +186.5%
Contains more Vitamin B3Vitamin B3 +741%
Contains more Vitamin B5Vitamin B5 +70.6%
Contains more Vitamin B6Vitamin B6 +59.6%
Contains more FolateFolate +26.7%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Winged bean Tofu DV% diff.
Copper 1.386mg 0.193mg 133%
Iron 2mg 5.36mg 42%
Calcium 30mg 350mg 32%
Vitamin B1 0.379mg 0.081mg 25%
Polyunsaturated fat 0.174g 2.699g 17%
Selenium 0.7µg 8.9µg 15%
Potassium 586mg 121mg 14%
Carbs 28.1g 1.87g 9%
Vitamin B3 1.64mg 0.195mg 9%
Vitamin B2 0.149mg 0.052mg 7%
Protein 11.6g 8.08g 7%
Phosphorus 45mg 97mg 7%
Fats 0.9g 4.78g 6%
Choline 28.8mg 5%
Zinc 1.39mg 0.8mg 5%
Calories 148kcal 76kcal 4%
Manganese 0.532mg 0.605mg 3%
Saturated fat 0.222g 0.691g 2%
Vitamin B6 0.075mg 0.047mg 2%
Vitamin K 2.4µg 2%
Monounsaturated fat 0.234g 1.056g 2%
Sodium 35mg 7mg 1%
Fiber 0.3g 1%
Magnesium 24mg 30mg 1%
Vitamin B5 0.116mg 0.068mg 1%
Folate 19µg 15µg 1%
Vitamin C 0mg 0.1mg 0%
Net carbs 28.1g 1.57g N/A
Sugar 0.62g N/A
Vitamin E 0.01mg 0%
Tryptophan 0.252mg 0.12mg 0%
Threonine 0.451mg 0.402mg 0%
Isoleucine 0.425mg 0.435mg 0%
Leucine 0.64mg 0.713mg 0%
Lysine 0.592mg 0.452mg 0%
Methionine 0.143mg 0.108mg 0%
Phenylalanine 0.451mg 0.428mg 0%
Valine 0.599mg 0.446mg 0%
Histidine 0.241mg 0.221mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Tofu
Tofu
2
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
Contains more ProteinProtein +43.6%
Contains more CarbsCarbs +1402.7%
Contains more OtherOther +177.8%
Contains more FatsFats +431.1%
Contains more WaterWater +47.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
35% 37% 28%
Saturated fat: Sat. Fat 0.222 g
Monounsaturated fat: Mono. Fat 0.234 g
Polyunsaturated fat: Poly. Fat 0.174 g
Tofu
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
Contains less Sat. FatSaturated fat -67.9%
Contains more Mono. FatMonounsaturated fat +351.3%
Contains more Poly. FatPolyunsaturated fat +1451.1%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food 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.