Tofu vs Winged Beans: Which Is Better?

This article explains the key similarities and differences between tofu and winged beans, foods from the legumes and legume product group. Read on to learn more about the tofu vs winged beans comparison.
Catherine Toledo, Journalist

Written by Catherine Toledo, Journalist. Updated on January 18, 2023.

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


Tofu, also known as bean curd, is a popular plant-based alternative to dairy products that is made from soybeans.

Tofu is native to China and has been used as a dietary staple for thousands of years. It is a versatile ingredient that can be used in various dishes, such as soups, stews, and stir-fries.

One of the main health benefits of tofu is its high protein content. Tofu is made from soybeans, which are a good source of plant-based protein, making it a popular choice for vegetarians and vegans.

Tofu is also low in calories and fat, making it a good choice for those looking to manage their weight.

It is also rich in nutrients important for vegans such as iron, calcium, and manganese, and it contains many plant compounds that have been shown to have antioxidant and anti-inflammatory effects.

In terms of health benefits, tofu has been shown to have a number of positive effects on the body.

It is a good source of probiotics, which are beneficial bacteria that help balance the gut microbiome.

Tofu may also help to reduce the risk of certain health conditions, such as high blood pressure and high cholesterol, due to its high content of antioxidants and other beneficial compounds.

Tofu is not an excellent source of any particular vitamin.

However, it contains Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), and Vitamin B9 (Folate) in a small amount.

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).

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 tofu vs winged beans.

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

TofuWinged Beans
Energy76 kcal409 kcal
Carbs1.87 g41.71 g
Fiber0.3 g25.9 g
Protein8.08 g29.65 g
Fat4.78 g16.32 g
Saturated Fat0.691 g2.303 g

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 tofu vs winged beans for weight loss, tofu is slightly lower in calories, with 76 calories per 100 grams, compared to 409 calories per 100 grams of winged beans.

However, both 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.

Tofu vs Winged Beans Protein

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

Winged Beans offers around 73% more protein than tofu.

Winged Beans has 29.7 grams of protein per 100 grams, while tofu has 8.1 grams of protein per 100 grams.

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 tofu and winged beans.

The total amount of carbohydrates is around 95% higher in winged beans than in tofu. It have 41.7 grams per 100 grams, compared to 1.9 grams in tofu.


There’s less sugar in winged beans than in tofu, 100% precisely.

One handful of winged beans (28 grams) contains 0 grams of sugar, while the same amount of tofu contains 0.2 grams.

Lastly, let’s take a look at the dietary fiber in 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 tofu which offers 0.1 grams per portion.

Tofu vs Winged Beans Fats

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

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

Total fat in tofu and winged beans:

  • Tofu: 4.8 grams per 100 grams
  • Winged Beans: 16.3 per 100 grams

Speaking of saturated fats, tofu is 70% lower in saturated fats.

Tofu and winged beans contain 0.7 grams and 2.3 grams of saturated fat per 100 grams, respectively.

Tofu vs Winged Beans Vitamins Content

This section will discuss the vitamin content of 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.

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.

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

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

TofuWinged Beans
Vitamin A85 IU0
Vitamin C0.1 mg0
Vitamin D00
Vitamin B1 (Thiamine)0.081 mg1.03 mg
Vitamin B2 (Riboflavin)0.052 mg0.45 mg
Vitamin B3 (Niacin)0.195 mg3.09 mg
Vitamin B5 (Pantothenic acid)0.068 mg0.795 mg
Vitamin B6 (Pyroxidine)0.047 mg0.175 mg
Vitamin B9 (Folate)15 µg45 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.01 mg0
Vitamin K2.4 µg0

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 tofu and winged beans comparison focuses on their mineral content.

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

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

Tofu and winged beans contain the same amount of fluoride.

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

TofuWinged Beans
Calcium350 mg440 mg
Copper0.193 mg2.88 mg
Iron5.36 mg13.44 mg
Magnesium30 mg179 mg
Manganese0.605 mg3.721 mg
Phosphorus97 mg451 mg
Potassium121 mg977 mg
Selenium8.9 µg8.2 µg
Sodium7 mg38 mg
Zinc0.8 mg4.48 mg

The Final Word

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

Both 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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