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  6. Beef Liver vs. Winged bean

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

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A recap on differences between Beef Liver and Winged bean

  • Beef Liver is higher than Winged bean in Vitamin B12, Copper, Vitamin A RAE, Vitamin B2, Vitamin B5, Vitamin B3, Vitamin B6, Phosphorus, and Selenium.
  • Beef Liver covers your daily Vitamin B12 needs 2941% more than Winged bean.
  • The amount of Cholesterol in Winged bean is lower.

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

Infographic

Beef Liver 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
Beef Liver
5
:
5
Winged bean
Winged bean
Contains more Iron +227%
Contains more Phosphorus +1004.4%
Contains more Zinc +281.3%
Contains more Copper +930.5%
Contains more Selenium +5057.1%
Contains more Calcium +400%
Contains more Magnesium +14.3%
Contains more Potassium +66.5%
Contains less Sodium -55.7%
Contains more Manganese +49.4%
Beef Liver
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 246% 15% 213% 32% 11% 145% 4761% 47% 197%
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 +227%
Contains more Phosphorus +1004.4%
Contains more Zinc +281.3%
Contains more Copper +930.5%
Contains more Selenium +5057.1%
Contains more Calcium +400%
Contains more Magnesium +14.3%
Contains more Potassium +66.5%
Contains less Sodium -55.7%
Contains more Manganese +49.4%

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.
Beef Liver
Beef Liver
11
:
1
Winged bean
Winged bean
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +2198.7%
Contains more Vitamin B3 +968.6%
Contains more Vitamin B5 +6029.3%
Contains more Vitamin B6 +1256%
Contains more Folate +1231.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +95.4%
Beef Liver
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1903% 11% 36% 7% 49% 791% 329% 427% 235% 190% 8823% 9%
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 +2198.7%
Contains more Vitamin B3 +968.6%
Contains more Vitamin B5 +6029.3%
Contains more Vitamin B6 +1256%
Contains more Folate +1231.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +95.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beef Liver
Beef Liver
3
:
2
Winged bean
Winged bean
Contains more Protein +150.7%
Contains more Fats +484.4%
Contains more Carbs +447.8%
Contains more Other +16.3%
Equal in Water - 57.4
Beef Liver
29% 5% 5% 59% 2%
Protein: 29.08 g
Fats: 5.26 g
Carbs: 5.13 g
Water: 58.81 g
Other: 1.72 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 +150.7%
Contains more Fats +484.4%
Contains more Carbs +447.8%
Contains more Other +16.3%
Equal in Water - 57.4

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beef Liver
Beef Liver
2
:
1
Winged bean
Winged bean
Contains more Monounsaturated Fat +380.3%
Contains more Polyunsaturated fat +537.4%
Contains less Saturated Fat -92.5%
Beef Liver
57% 22% 21%
Saturated Fat: 2.947 g
Monounsaturated Fat: 1.124 g
Polyunsaturated fat: 1.109 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 +380.3%
Contains more Polyunsaturated fat +537.4%
Contains less Saturated Fat -92.5%

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 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 Winged bean Opinion
Net carbs 5.13g 28.1g Winged bean
Protein 29.08g 11.6g Beef Liver
Fats 5.26g 0.9g Beef Liver
Carbs 5.13g 28.1g Winged bean
Calories 191kcal 148kcal Beef Liver
Calcium 6mg 30mg Winged bean
Iron 6.54mg 2mg Beef Liver
Magnesium 21mg 24mg Winged bean
Phosphorus 497mg 45mg Beef Liver
Potassium 352mg 586mg Winged bean
Sodium 79mg 35mg Winged bean
Zinc 5.3mg 1.39mg Beef Liver
Copper 14.283mg 1.386mg Beef Liver
Manganese 0.356mg 0.532mg Winged bean
Selenium 36.1µg 0.7µg Beef Liver
Vitamin A 31714IU 0IU Beef Liver
Vitamin A RAE 9442µg 0µg Beef Liver
Vitamin E 0.51mg Beef Liver
Vitamin D 49IU 0IU Beef Liver
Vitamin D 1.2µg 0µg Beef Liver
Vitamin C 1.9mg 0mg Beef Liver
Vitamin B1 0.194mg 0.379mg Winged bean
Vitamin B2 3.425mg 0.149mg Beef Liver
Vitamin B3 17.525mg 1.64mg Beef Liver
Vitamin B5 7.11mg 0.116mg Beef Liver
Vitamin B6 1.017mg 0.075mg Beef Liver
Folate 253µg 19µg Beef Liver
Vitamin B12 70.58µg 0µg Beef Liver
Vitamin K 3.3µg Beef Liver
Tryptophan 0.368mg 0.252mg Beef Liver
Threonine 1.215mg 0.451mg Beef Liver
Isoleucine 1.352mg 0.425mg Beef Liver
Leucine 2.67mg 0.64mg Beef Liver
Lysine 2.247mg 0.592mg Beef Liver
Methionine 0.759mg 0.143mg Beef Liver
Phenylalanine 1.515mg 0.451mg Beef Liver
Valine 1.761mg 0.599mg Beef Liver
Histidine 0.879mg 0.241mg Beef Liver
Cholesterol 396mg 0mg Winged bean
Trans Fat 0.365g 0g Winged bean
Saturated Fat 2.947g 0.222g Winged bean
Monounsaturated Fat 1.124g 0.234g Beef Liver
Polyunsaturated fat 1.109g 0.174g Beef Liver
Omega-6 - Eicosadienoic acid 0.011g Beef Liver
Omega-6 - Linoleic acid 0.659g Beef Liver
Omega-6 - Gamma-linoleic acid 0.025g Beef Liver
Omega-3 - ALA 0.017g Beef Liver

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beef Liver 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
1067%
Beef Liver
17%
Winged bean
Minerals Daily Need Coverage Score
567%
Beef Liver
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 - 44mg)
Which food is lower in Cholesterol?
Winged bean
Winged bean is lower in Cholesterol (difference - 396mg)
Which food is lower in Saturated Fat?
Winged bean
Winged bean is lower in Saturated Fat (difference - 2.725g)
Which food is lower in glycemic index?
Beef Liver
Beef Liver is lower in glycemic index (difference - 32)
Which food is cheaper?
Beef Liver
Beef Liver is cheaper (difference - $0.5)
Which food is richer in vitamins?
Beef Liver
Beef Liver 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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168626/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.