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Koyadofu vs Winged Beans: Which Is Better?

This article explains the key similarities and differences between koyadofu and winged beans, foods from the legumes and legume product group. Read on to learn more about the koyadofu vs winged beans comparison.
Dennis Gillett, Health & Fitness Writer

Written by Dennis Gillett, Health & Fitness Writer. Updated on January 21, 2023.

Koyadofu 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 koyadofu and winged beans and help you learn more about their similarities and differences.


Dried-frozen tofu, also known as koyadofu (Aphanotofu koyadofu), is a traditional Japanese food made from soybeans.

It is made by freezing tofu and then drying it, resulting in a chewy texture and a strong soybean flavor.

This type of tofu is often rehydrated and used in soups, stews, and hot pots, but it can also be eaten as a snack or used as an ingredient in various dishes.

Dried-frozen tofu is a rich source of protein, which is essential for building and repairing muscle tissue, and it also contains various vitamins and minerals, including calcium, iron, and potassium.

It is also low in calories and fat and cholesterol-free.

Additionally, it is a good source of isoflavones, which have been found to have anti-cancer properties and may also help to reduce the risk of heart disease.

Eating it regularly can help in maintaining overall health and well-being.

Koyadofu is an excellent source of Vitamin B1 (Thiamine).

It also contains a good amount of Vitamin A, Vitamin B2 (Riboflavin), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate) and some Vitamin B3 (Niacin), and Vitamin B5 (Pantothenic acid).

Winged Beans

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).

Koyadofu 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 koyadofu vs winged beans.

This comparison will start by comparing the caloric value of koyadofu and winged beans and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.

KoyadofuWinged Beans
Energy477 kcal409 kcal
Carbs10.03 g41.71 g
Fiber7.2 g25.9 g
Protein52.47 g29.65 g
Fat30.34 g16.32 g
Saturated Fat4.388 g2.303 g

Koyadofu 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 winged beans vs koyadofu for weight loss, winged beans is slightly lower in calories, with 409 calories per 100 grams, compared to 477 calories per 100 grams of koyadofu.

However, both koyadofu 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.

Koyadofu vs Winged Beans Protein

Legumes and most legume products, including koyadofu and winged beans, are important sources of plant-based protein.

Koyadofu offers around 43% more protein than winged beans.

Koyadofu has 52.5 grams of protein per 100 grams, while winged beans has 29.7 grams of protein per 100 grams.

Koyadofu 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 koyadofu and winged beans.

The total amount of carbohydrates is around 76% higher in winged beans than in koyadofu. It have 41.7 grams per 100 grams, compared to 10 grams in koyadofu.


One handful of koyadofu and winged beans (28 grams) contains 0 grams of sugar, the same amount.

Lastly, let’s take a look at the dietary fiber in koyadofu 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 koyadofu which offers 2 grams per portion.

Koyadofu vs Winged Beans Fats

Like most other legumes, with the exception of lupins and peanuts, koyadofu and winged beans are low in fat.

Fats in koyadofu and winged beans are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in koyadofu and winged beans:

  • Koyadofu: 30.3 grams per 100 grams
  • Winged Beans: 16.3 per 100 grams

Speaking of saturated fats, winged beans is 48% lower in saturated fats.

Winged Beans and koyadofu contain 2.3 grams and 4.4 grams of saturated fat per 100 grams, respectively.

Koyadofu vs Winged Beans Vitamins Content

This section will discuss the vitamin content of koyadofu and winged beans.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Koyadofu has a higher amount of vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), and vitamin B5 (Pantothenic acid).

However, winged beans has a higher amount of vitamin A, vitamin C, vitamin B6 (Pyroxidine), and vitamin B9 (Folate).

Koyadofu and winged beans contain the same amount of vitamin D, vitamin B12 (Cobalamin), vitamin E, and vitamin K.

The following table shows the exact amount of vitamins koyadofu and winged beans contain side by side, so you can easily compare them.

KoyadofuWinged Beans
Vitamin A518 IU0
Vitamin C0.7 mg0
Vitamin D00
Vitamin B1 (Thiamine)0.494 mg1.03 mg
Vitamin B2 (Riboflavin)0.317 mg0.45 mg
Vitamin B3 (Niacin)1.189 mg3.09 mg
Vitamin B5 (Pantothenic acid)0.415 mg0.795 mg
Vitamin B6 (Pyroxidine)0.286 mg0.175 mg
Vitamin B9 (Folate)92 µg45 µg
Vitamin B12 (Cobalamin)00
Vitamin E00
Vitamin K00

Koyadofu 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 koyadofu and winged beans comparison focuses on their mineral content.

Koyadofu is a better source of calcium, copper, iron, magnesium, manganese, potassium, and sodium than winged beans.

On the other hand, winged beans is a higher amount of phosphorus, selenium, and zinc.

Koyadofu and winged beans contain the same amount of fluoride.

Check out the table below to learn how koyadofu and winged beans compare when it comes to mineral content.

KoyadofuWinged Beans
Calcium364 mg440 mg
Copper1.179 mg2.88 mg
Iron9.73 mg13.44 mg
Magnesium59 mg179 mg
Manganese3.689 mg3.721 mg
Phosphorus483 mg451 mg
Potassium20 mg977 mg
Selenium54.3 µg8.2 µg
Sodium6 mg38 mg
Zinc4.9 mg4.48 mg

The Final Word

Koyadofu and winged beans are highly nutritious and a great addition to a plant-based diet.

Both koyadofu 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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