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.
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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 | +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.
| 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 | +∞% |
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:
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
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
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% |
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 Sugar |
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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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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
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%
6%
Minerals Daily Need Coverage Score
75%
59%
Comparison summary
Which food is lower in Sugar?
Winged bean is lower in Sugar (difference - 0.62g)
Which food is lower in Saturated fat?
Winged bean is lower in Saturated fat (difference - 0.469g)
Which food contains less Sodium?
Tofu contains less Sodium (difference - 28mg)
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 contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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?
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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.