Tofu Yogurt vs Winged Beans: Which Is Healthier?

Tofu Yogurt 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 yogurt and winged beans and help you learn more about their similarities and differences.

Tofu Yogurt

Tofu yogurt is a vegan, dairy-free version of traditional yogurt made by blending tofu with probiotics and other ingredients to create a creamy, fermented dairy alternative.

Tofu yogurt is a good source of plant-based protein and is low in calories and fat. It is also rich in nutrients such as iron, calcium, and manganese.

Additionally, the fermentation process used to make tofu yogurt helps to increase the bioavailability of these nutrients, making them easier for the body to absorb.

In terms of health benefits, tofu yogurt may help improve digestive health due to the presence of probiotics, which are beneficial bacteria that help balance the gut microbiome.

Tofu yogurt may also help manage weight, as it is a low-calorie, low-fat alternative to dairy yogurt. Some studies have also suggested that tofu yogurt may positively affect bone health due to its high calcium content.

Overall, tofu yogurt is a nutritious and tasty alternative to traditional dairy yogurt, suitable for vegans and those who are lactose intolerant or have a dairy allergy.

Tofu Yogurt is not an excellent source of any particular vitamin.

However, it contains Vitamin B1 (Thiamine) 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 Yogurt 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 yogurt vs winged beans.

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

Tofu Yogurt 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 yogurt vs winged beans for weight loss, tofu yogurt is slightly lower in calories, with 94 calories per 100 grams, compared to 409 calories per 100 grams of winged beans.

However, both tofu yogurt 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 Yogurt vs Winged Beans Protein

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

Winged Beans offers around 88% more protein than tofu yogurt.

Winged Beans has 29.7 grams of protein per 100 grams, while tofu yogurt has 3.5 grams of protein per 100 grams.

Tofu Yogurt 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 yogurt and winged beans.

The total amount of carbohydrates is around 62% higher in winged beans than in tofu yogurt. It have 41.7 grams per 100 grams, compared to 16 grams in tofu yogurt.

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

One handful of winged beans (28 grams) contains 0 grams of sugar, while the same amount of tofu yogurt contains 0.3 grams.

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

Tofu Yogurt vs Winged Beans Fats

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

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

Total fat in tofu yogurt and winged beans:

• Tofu Yogurt: 1.8 grams per 100 grams
• Winged Beans: 16.3 per 100 grams

Speaking of saturated fats, tofu yogurt is 87% lower in saturated fats.

Tofu Yogurt and winged beans contain 0.3 grams and 2.3 grams of saturated fat per 100 grams, respectively.

Tofu Yogurt vs Winged Beans Vitamins Content

This section will discuss the vitamin content of tofu yogurt 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 Yogurt 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 Yogurt and winged beans contain the same amount of vitamin D, and vitamin B12 (Cobalamin).

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

Tofu Yogurt 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 yogurt and winged beans comparison focuses on their mineral content.

Tofu Yogurt 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 Yogurt and winged beans contain the same amount of fluoride.

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

The Final Word

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

Both tofu yogurt 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.