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  6. Winged bean vs. Beef Liver raw

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

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The main differences between Winged bean and Beef Liver raw

  • 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.

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

Infographic

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

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.
Winged bean
Winged bean
1
:
11
Beef Liver raw
Beef Liver raw
Contains more Vitamin B1 +100.5%
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 +∞%
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%
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%
Contains more Vitamin B1 +100.5%
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 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Winged bean
Winged bean
2
:
3
Beef Liver raw
Beef Liver raw
Contains more Carbs +622.4%
Contains more Other +52.7%
Contains more Protein +75.5%
Contains more Fats +303.3%
Contains more Water +23.4%
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
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
Contains more Carbs +622.4%
Contains more Other +52.7%
Contains more Protein +75.5%
Contains more Fats +303.3%
Contains more Water +23.4%

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Winged bean Beef Liver raw
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 Winged bean Beef Liver raw Opinion
Net carbs 28.1g 3.89g Winged bean
Protein 11.6g 20.36g Beef Liver raw
Fats 0.9g 3.63g Beef Liver raw
Carbs 28.1g 3.89g Winged bean
Calories 148kcal 135kcal Winged bean
Calcium 30mg 5mg Winged bean
Iron 2mg 4.9mg Beef Liver raw
Magnesium 24mg 18mg Winged bean
Phosphorus 45mg 387mg Beef Liver raw
Potassium 586mg 313mg Winged bean
Sodium 35mg 69mg Winged bean
Zinc 1.39mg 4mg Beef Liver raw
Copper 1.386mg 9.755mg Beef Liver raw
Manganese 0.532mg 0.31mg Winged bean
Selenium 0.7µg 39.7µg Beef Liver raw
Vitamin A 0IU 16898IU Beef Liver raw
Vitamin A RAE 0µg 4968µg Beef Liver raw
Vitamin E 0.38mg Beef Liver raw
Vitamin D 0IU 49IU Beef Liver raw
Vitamin D 0µg 1.2µg Beef Liver raw
Vitamin C 0mg 1.3mg Beef Liver raw
Vitamin B1 0.379mg 0.189mg Winged bean
Vitamin B2 0.149mg 2.755mg Beef Liver raw
Vitamin B3 1.64mg 13.175mg Beef Liver raw
Vitamin B5 0.116mg 7.173mg Beef Liver raw
Vitamin B6 0.075mg 1.083mg Beef Liver raw
Folate 19µg 290µg Beef Liver raw
Vitamin B12 0µg 59.3µg Beef Liver raw
Vitamin K 3.1µg Beef Liver raw
Tryptophan 0.252mg 0.263mg Beef Liver raw
Threonine 0.451mg 0.869mg Beef Liver raw
Isoleucine 0.425mg 0.967mg Beef Liver raw
Leucine 0.64mg 1.91mg Beef Liver raw
Lysine 0.592mg 1.607mg Beef Liver raw
Methionine 0.143mg 0.543mg Beef Liver raw
Phenylalanine 0.451mg 1.084mg Beef Liver raw
Valine 0.599mg 1.26mg Beef Liver raw
Histidine 0.241mg 0.629mg Beef Liver raw
Cholesterol 0mg 275mg Winged bean
Trans Fat 0g 0.17g Winged bean
Saturated Fat 0.222g 1.233g Winged bean
Monounsaturated Fat 0.234g 0.479g Beef Liver raw
Polyunsaturated fat 0.174g 0.465g 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
Winged bean Beef Liver raw
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
17%
Winged bean
859%
Beef Liver raw
Minerals Daily Need Coverage Score
75%
Winged bean
402%
Beef Liver raw

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