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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 the differences between beef Liver and winged bean

  • Beef Liver is higher than winged bean in vitamin B12, copper, vitamin A, 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 1.8% 31% 245% 4761% 145% 213% 10% 46% 197%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 9% 52% 75% 462% 38% 19% 4.6% 69% 3.8%
Contains more IronIron +227%
Contains more CopperCopper +930.5%
Contains more ZincZinc +281.3%
Contains more PhosphorusPhosphorus +1004.4%
Contains more SeleniumSelenium +5057.1%
Contains more MagnesiumMagnesium +14.3%
Contains more CalciumCalcium +400%
Contains more PotassiumPotassium +66.5%
Contains less SodiumSodium -55.7%
Contains more ManganeseManganese +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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 6.3% 3147% 10% 18% 49% 790% 329% 427% 235% 8823% 8.3% 190% 232%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 95% 34% 31% 7% 17% 0% 0% 14% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +2198.7%
Contains more Vitamin B3Vitamin B3 +968.6%
Contains more Vitamin B5Vitamin B5 +6029.3%
Contains more Vitamin B6Vitamin B6 +1256%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1231.6%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +95.4%

All nutrients comparison - raw data values

Nutrient Beef Liver Winged bean DV% diff.
Vitamin B12 70.58µg 0µg 2941%
Copper 14.283mg 1.386mg 1433%
Vitamin A 9442µg 0µg 1049%
Vitamin B2 3.425mg 0.149mg 252%
Vitamin B5 7.11mg 0.116mg 140%
Cholesterol 396mg 0mg 132%
Vitamin B3 17.525mg 1.64mg 99%
Choline 426mg 77%
Vitamin B6 1.017mg 0.075mg 72%
Phosphorus 497mg 45mg 65%
Selenium 36.1µg 0.7µg 64%
Folate 253µg 19µg 59%
Iron 6.54mg 2mg 57%
Zinc 5.3mg 1.39mg 36%
Protein 29.08g 11.6g 35%
Vitamin B1 0.194mg 0.379mg 15%
Saturated fat 2.947g 0.222g 12%
Carbs 5.13g 28.1g 8%
Manganese 0.356mg 0.532mg 8%
Potassium 352mg 586mg 7%
Fats 5.26g 0.9g 7%
Vitamin D 49IU 0IU 6%
Polyunsaturated fat 1.109g 0.174g 6%
Vitamin D 1.2µg 0µg 6%
Vitamin K 3.3µg 3%
Vitamin E 0.51mg 3%
Monounsaturated fat 1.124g 0.234g 2%
Calories 191kcal 148kcal 2%
Sodium 79mg 35mg 2%
Calcium 6mg 30mg 2%
Vitamin C 1.9mg 0mg 2%
Magnesium 21mg 24mg 1%
Net carbs 5.13g 28.1g N/A
Trans fat 0.365g 0g N/A
Tryptophan 0.368mg 0.252mg 0%
Threonine 1.215mg 0.451mg 0%
Isoleucine 1.352mg 0.425mg 0%
Leucine 2.67mg 0.64mg 0%
Lysine 2.247mg 0.592mg 0%
Methionine 0.759mg 0.143mg 0%
Phenylalanine 1.515mg 0.451mg 0%
Valine 1.761mg 0.599mg 0%
Histidine 0.879mg 0.241mg 0%
Omega-3 - ALA 0.017g N/A
Omega-6 - Gamma-linoleic acid 0.025g N/A
Omega-6 - Eicosadienoic acid 0.011g N/A
Omega-6 - Linoleic acid 0.659g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 ProteinProtein +150.7%
Contains more FatsFats +484.4%
Contains more CarbsCarbs +447.8%
Contains more OtherOther +16.3%
~equal in Water ~57.4g

Fat Type Comparison

Fat type breakdown side-by-side comparison
57% 22% 21%
Saturated fat: Sat. Fat 2.947 g
Monounsaturated fat: Mono. Fat 1.124 g
Polyunsaturated fat: Poly. Fat 1.109 g
35% 37% 28%
Saturated fat: Sat. Fat 0.222 g
Monounsaturated fat: Mono. Fat 0.234 g
Polyunsaturated fat: Poly. Fat 0.174 g
Contains more Mono. FatMonounsaturated fat +380.3%
Contains more Poly. FatPolyunsaturated fat +537.4%
Contains less Sat. FatSaturated fat -92.5%

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.