Firm Tofu vs Winged Beans: How Do They Compare?
Firm Tofu and winged beans belong to the legumes and legume products food group, one of the staple food groups for people on a plant-based diet.
Legumes and most legume products are an affordable source of plant protein, dietary fiber, B vitamins, and minerals such as iron, calcium, potassium, and zinc, minerals that are usually harder to get on a plant-based diet.
This article will thoroughly compare firm tofu and winged beans and help you learn more about their similarities and differences.
It is made by coagulating soy milk and pressing the curds into blocks, with the addition of weight or pressure to remove excess moisture.
Firm tofu has a pale, beige color and a slightly nutty flavor, and is a popular ingredient in many vegan and vegetarian dishes.
It can be used in a variety of dishes, including stir-fries, soups, and sandwiches, and can also be grilled, fried, or baked.
In addition to being a tasty and versatile food, firm tofu is a good source of protein, fiber, and several important nutrients, including iron, potassium, and B vitamins.
It has been shown to have a number of potential health benefits, including lower cholesterol levels and improved blood sugar control.
Firm Tofu is not an excellent source of any particular vitamin.
However, it contains a good amount of Vitamin B1 (Thiamine) and some Vitamin A, Vitamin B2 (Riboflavin), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).
Winged beans (Psophocarpus tetragonolobus) are a tropical legume that is native to Southeast Asia and Africa.
They are also known as asparagus beans or goa beans and are a popular vegetable in many countries in that region.
They are high in protein, fiber, and various vitamins and minerals, making them a nutritious addition to a plant-based diet.
They are typically cooked as a vegetable side dish or in soups and stews. They can also be used as an ingredient in various recipes, such as curries, stir-fries, and salads.
Winged beans are a nutrient-dense food that can provide various health benefits. They are an excellent source of protein, which is essential for building and repairing muscle tissue, and they are also high in fiber, which can help promote healthy digestion.
They also contain various vitamins and minerals, including vitamin C, iron, and potassium, which can support overall health and well-being.
Additionally, their high protein and fiber content makes them filling, aiding in weight management. They may also have antioxidant properties, which can help to protect cells from damage caused by free radicals.
Winged Beans is an excellent source of Vitamin B1 (Thiamine), and Vitamin B2 (Riboflavin).
It also contains a good amount of Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).
Firm Tofu vs Winged Beans Nutrition
Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing firm tofu vs winged beans.
This comparison will start by comparing the caloric value of firm tofu and winged beans and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
|Firm Tofu||Winged Beans|
|Energy||144 kcal||409 kcal|
|Carbs||2.78 g||41.71 g|
|Fiber||2.3 g||25.9 g|
|Protein||17.3 g||29.65 g|
|Fat||8.72 g||16.32 g|
|Saturated Fat||1.26 g||2.303 g|
Firm Tofu vs Winged Beans Calories
Most calories in raw legumes come from carbs. Peanuts are an exception here, but they are often considered a nut instead of a legume because of their nutritional profile.
Comparing firm tofu vs winged beans for weight loss, firm tofu is slightly lower in calories, with 144 calories per 100 grams, compared to 409 calories per 100 grams of winged beans.
However, both firm tofu and winged beans can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.
Firm Tofu vs Winged Beans Protein
Legumes and most legume products, including firm tofu and winged beans, are important sources of plant-based protein.
Winged Beans offers around 42% more protein than firm tofu.
Winged Beans has 29.7 grams of protein per 100 grams, while firm tofu has 17.3 grams of protein per 100 grams.
Firm Tofu vs Winged Beans Carbs
Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.
It’s also important for people on a keto diet, so let’s compare the carbs content in firm tofu and winged beans.
The total amount of carbohydrates is around 93% higher in winged beans than in firm tofu. It have 41.7 grams per 100 grams, compared to 2.8 grams in firm tofu.
There’s less sugar in winged beans than in firm tofu, 100% precisely.
One handful of winged beans (28 grams) contains 0 grams of sugar, while the same amount of firm tofu contains 0.2 grams.
Lastly, let’s take a look at the dietary fiber in firm tofu and winged beans.
Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.
With 7.3 grams of fiber per portion, winged beans is a better source of fiber than firm tofu which offers 0.6 grams per portion.
Firm Tofu vs Winged Beans Fats
Like most other legumes, with the exception of lupins and peanuts, firm tofu and winged beans are low in fat.
Fats in firm tofu and winged beans are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in firm tofu and winged beans:
- Firm Tofu: 8.7 grams per 100 grams
- Winged Beans: 16.3 per 100 grams
Speaking of saturated fats, firm tofu is 43% lower in saturated fats.
Firm Tofu and winged beans contain 1.3 grams and 2.3 grams of saturated fat per 100 grams, respectively.
Firm Tofu vs Winged Beans Vitamins Content
This section will discuss the vitamin content of firm tofu and winged beans.
Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.
Firm Tofu has a higher amount of vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), and vitamin B9 (Folate).
However, winged beans has a higher amount of vitamin A, vitamin C, vitamin E, and vitamin K.
Firm Tofu and winged beans contain the same amount of vitamin D, and vitamin B12 (Cobalamin).
The following table shows the exact amount of vitamins firm tofu and winged beans contain side by side, so you can easily compare them.
|Firm Tofu||Winged Beans|
|Vitamin A||166 IU||0|
|Vitamin C||0.2 mg||0|
|Vitamin B1 (Thiamine)||0.158 mg||1.03 mg|
|Vitamin B2 (Riboflavin)||0.102 mg||0.45 mg|
|Vitamin B3 (Niacin)||0.381 mg||3.09 mg|
|Vitamin B5 (Pantothenic acid)||0.133 mg||0.795 mg|
|Vitamin B6 (Pyroxidine)||0.092 mg||0.175 mg|
|Vitamin B9 (Folate)||29 µg||45 µg|
|Vitamin B12 (Cobalamin)||0||0|
|Vitamin E||0.01 mg||0|
|Vitamin K||2 µg||0|
Firm Tofu vs Winged Beans Minerals Content
Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.
Some minerals, like iron, calcium, zinc or, iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the firm tofu and winged beans comparison focuses on their mineral content.
Firm Tofu is a better source of copper, iron, magnesium, manganese, phosphorus, potassium, sodium, and zinc than winged beans.
On the other hand, winged beans is a higher amount of calcium, and selenium.
Firm Tofu and winged beans contain the same amount of fluoride.
Check out the table below to learn how firm tofu and winged beans compare when it comes to mineral content.
|Firm Tofu||Winged Beans|
|Calcium||683 mg||440 mg|
|Copper||0.378 mg||2.88 mg|
|Iron||2.66 mg||13.44 mg|
|Magnesium||58 mg||179 mg|
|Manganese||1.18 mg||3.721 mg|
|Phosphorus||190 mg||451 mg|
|Potassium||237 mg||977 mg|
|Selenium||17.4 µg||8.2 µg|
|Sodium||14 mg||38 mg|
|Zinc||1.57 mg||4.48 mg|
The Final Word
Firm Tofu and winged beans are highly nutritious and a great addition to a plant-based diet.
Both firm tofu and winged beans are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.
Antioxidants found in beans and legumes can help to protect cells from damage and may reduce the risk of certain diseases and the effects of aging.
Additionally, the fiber and other nutrients in these foods can support the health of the digestive system and may even help to prevent certain digestive cancers.
Legumes are versatile food that can be incorporated into any meal of the day, including breakfast, lunch, or dinner. They can be served hot or cold, making them a convenient and tasty addition to a variety of dishes.
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