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  6. Beef Liver raw vs. Winged bean

Beef Liver raw vs. Winged bean — In-Depth Nutrition Comparison

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The main differences between Beef Liver raw and Winged bean

  • Beef Liver raw is richer than Winged bean in Vitamin B12, Copper, Vitamin A RAE, Vitamin B2, Vitamin B5, Vitamin B6, Vitamin B3, Selenium, and Folate.
  • Daily need coverage for Vitamin B12 from Beef Liver raw is 2471% higher.
  • Winged bean contains less Cholesterol.

Food types used in this article are Beef, variety meats and by-products, liver, raw and Winged bean tuber, raw.

Infographic

Beef Liver raw vs Winged bean infographic
Infographic link

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.
Beef Liver raw
Beef Liver raw
5
:
5
Winged bean
Winged bean
Contains more Iron +145%
Contains more Phosphorus +760%
Contains more Zinc +187.8%
Contains more Copper +603.8%
Contains more Selenium +5571.4%
Contains more Calcium +500%
Contains more Magnesium +33.3%
Contains more Potassium +87.2%
Contains less Sodium -49.3%
Contains more Manganese +71.6%
Beef Liver raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 184% 13% 166% 28% 9% 110% 3252% 41% 217%
Winged bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 18% 20% 52% 5% 38% 462% 70% 4%
Contains more Iron +145%
Contains more Phosphorus +760%
Contains more Zinc +187.8%
Contains more Copper +603.8%
Contains more Selenium +5571.4%
Contains more Calcium +500%
Contains more Magnesium +33.3%
Contains more Potassium +87.2%
Contains less Sodium -49.3%
Contains more Manganese +71.6%

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.
Beef Liver raw
Beef Liver raw
11
:
1
Winged bean
Winged bean
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +1749%
Contains more Vitamin B3 +703.4%
Contains more Vitamin B5 +6083.6%
Contains more Vitamin B6 +1344%
Contains more Folate +1426.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +100.5%
Beef Liver raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1014% 8% 36% 5% 48% 636% 248% 431% 250% 218% 7413% 8%
Winged bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 95% 35% 31% 7% 18% 15% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +1749%
Contains more Vitamin B3 +703.4%
Contains more Vitamin B5 +6083.6%
Contains more Vitamin B6 +1344%
Contains more Folate +1426.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +100.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beef Liver raw
Beef Liver raw
3
:
2
Winged bean
Winged bean
Contains more Protein +75.5%
Contains more Fats +303.3%
Contains more Water +23.4%
Contains more Carbs +622.4%
Contains more Other +52.7%
Beef Liver raw
20% 4% 4% 71%
Protein: 20.36 g
Fats: 3.63 g
Carbs: 3.89 g
Water: 70.81 g
Other: 1.31 g
Winged bean
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Contains more Protein +75.5%
Contains more Fats +303.3%
Contains more Water +23.4%
Contains more Carbs +622.4%
Contains more Other +52.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beef Liver raw
Beef Liver raw
2
:
1
Winged bean
Winged bean
Contains more Monounsaturated Fat +104.7%
Contains more Polyunsaturated fat +167.2%
Contains less Saturated Fat -82%
Beef Liver raw
57% 22% 21%
Saturated Fat: 1.233 g
Monounsaturated Fat: 0.479 g
Polyunsaturated fat: 0.465 g
Winged bean
35% 37% 28%
Saturated Fat: 0.222 g
Monounsaturated Fat: 0.234 g
Polyunsaturated fat: 0.174 g
Contains more Monounsaturated Fat +104.7%
Contains more Polyunsaturated fat +167.2%
Contains less Saturated Fat -82%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Beef Liver raw Winged bean
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Beef Liver raw Winged bean Opinion
Net carbs 3.89g 28.1g Winged bean
Protein 20.36g 11.6g Beef Liver raw
Fats 3.63g 0.9g Beef Liver raw
Carbs 3.89g 28.1g Winged bean
Calories 135kcal 148kcal Winged bean
Calcium 5mg 30mg Winged bean
Iron 4.9mg 2mg Beef Liver raw
Magnesium 18mg 24mg Winged bean
Phosphorus 387mg 45mg Beef Liver raw
Potassium 313mg 586mg Winged bean
Sodium 69mg 35mg Winged bean
Zinc 4mg 1.39mg Beef Liver raw
Copper 9.755mg 1.386mg Beef Liver raw
Manganese 0.31mg 0.532mg Winged bean
Selenium 39.7µg 0.7µg Beef Liver raw
Vitamin A 16898IU 0IU Beef Liver raw
Vitamin A RAE 4968µg 0µg Beef Liver raw
Vitamin E 0.38mg Beef Liver raw
Vitamin D 49IU 0IU Beef Liver raw
Vitamin D 1.2µg 0µg Beef Liver raw
Vitamin C 1.3mg 0mg Beef Liver raw
Vitamin B1 0.189mg 0.379mg Winged bean
Vitamin B2 2.755mg 0.149mg Beef Liver raw
Vitamin B3 13.175mg 1.64mg Beef Liver raw
Vitamin B5 7.173mg 0.116mg Beef Liver raw
Vitamin B6 1.083mg 0.075mg Beef Liver raw
Folate 290µg 19µg Beef Liver raw
Vitamin B12 59.3µg 0µg Beef Liver raw
Vitamin K 3.1µg Beef Liver raw
Tryptophan 0.263mg 0.252mg Beef Liver raw
Threonine 0.869mg 0.451mg Beef Liver raw
Isoleucine 0.967mg 0.425mg Beef Liver raw
Leucine 1.91mg 0.64mg Beef Liver raw
Lysine 1.607mg 0.592mg Beef Liver raw
Methionine 0.543mg 0.143mg Beef Liver raw
Phenylalanine 1.084mg 0.451mg Beef Liver raw
Valine 1.26mg 0.599mg Beef Liver raw
Histidine 0.629mg 0.241mg Beef Liver raw
Cholesterol 275mg 0mg Winged bean
Trans Fat 0.17g 0g Winged bean
Saturated Fat 1.233g 0.222g Winged bean
Monounsaturated Fat 0.479g 0.234g Beef Liver raw
Polyunsaturated fat 0.465g 0.174g Beef Liver raw
Omega-6 - Eicosadienoic acid 0.01g Beef Liver raw
Omega-6 - Linoleic acid 0.299g Beef Liver raw
Omega-6 - Gamma-linoleic acid 0.009g Beef Liver raw
Omega-3 - ALA 0.007g Beef Liver raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beef Liver raw Winged bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
859%
Beef Liver raw
17%
Winged bean
Minerals Daily Need Coverage Score
402%
Beef Liver raw
75%
Winged bean

Comparison summary

Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Winged bean
Winged bean contains less Sodium (difference - 34mg)
Which food is lower in Cholesterol?
Winged bean
Winged bean is lower in Cholesterol (difference - 275mg)
Which food is lower in Saturated Fat?
Winged bean
Winged bean is lower in Saturated Fat (difference - 1.011g)
Which food is lower in glycemic index?
Beef Liver raw
Beef Liver raw is lower in glycemic index (difference - 32)
Which food is cheaper?
Beef Liver raw
Beef Liver raw is cheaper (difference - $0.5)
Which food is richer in vitamins?
Beef Liver raw
Beef Liver raw is relatively richer in vitamins
Which food is richer in minerals?
?
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.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Beef Liver raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169451/nutrients
  2. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.