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  6. Beefsteak raw vs. Winged bean

Beefsteak raw vs. Winged bean — In-Depth Nutrition Comparison

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Summary of differences between beefsteak raw and winged bean

  • Beefsteak raw has more vitamin B12, selenium, vitamin B6, zinc, phosphorus, and vitamin B3; however, winged bean is higher in copper and vitamin B1.
  • Winged bean covers your daily need for copper, 145% more than beefsteak raw.
  • Winged bean has less cholesterol.
  • The glycemic index of winged bean is higher.

These are the specific foods used in this comparison Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw and Winged bean tuber, raw.

Infographic

Beefsteak 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 1.5% 33% 75% 26% 145% 94% 7.2% 0% 152%
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 ZincZinc +281.3%
Contains more PhosphorusPhosphorus +388.9%
Contains more SeleniumSelenium +3885.7%
Contains more CalciumCalcium +500%
Contains more PotassiumPotassium +56.3%
Contains more CopperCopper +1654.4%
Contains less SodiumSodium -36.4%
~equal in Magnesium ~24mg
~equal in Iron ~2mg

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 0% 0.67% 0% 1.5% 19% 42% 95% 0% 125% 336% 3.8% 2.3% 0%
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 AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +22.1%
Contains more Vitamin B3Vitamin B3 +207.8%
Contains more Vitamin B6Vitamin B6 +624%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +405.3%
Contains more FolateFolate +533.3%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Beefsteak raw Winged bean DV% diff.
Copper 0.079mg 1.386mg 145%
Vitamin B12 2.69µg 0µg 112%
Selenium 27.9µg 0.7µg 49%
Vitamin B6 0.543mg 0.075mg 36%
Zinc 5.3mg 1.39mg 36%
Phosphorus 220mg 45mg 25%
Vitamin B1 0.075mg 0.379mg 25%
Manganese 0.532mg 23%
Cholesterol 67mg 0mg 22%
Vitamin B3 5.048mg 1.64mg 21%
Protein 21.38g 11.6g 20%
Carbs 0g 28.1g 9%
Saturated fat 1.875g 0.222g 8%
Fats 5.36g 0.9g 7%
Potassium 375mg 586mg 6%
Monounsaturated fat 2.354g 0.234g 5%
Folate 3µg 19µg 4%
Vitamin B2 0.182mg 0.149mg 3%
Calcium 5mg 30mg 3%
Vitamin B5 0.116mg 2%
Vitamin K 1.5µg 1%
Calories 134kcal 148kcal 1%
Vitamin D 0.1µg 0µg 1%
Sodium 55mg 35mg 1%
Net carbs 0g 28.1g N/A
Vitamin D 3IU 0IU 0%
Magnesium 25mg 24mg 0%
Iron 2mg 2mg 0%
Vitamin A 2µg 0µg 0%
Trans fat 0.253g 0g N/A
Polyunsaturated fat 0.189g 0.174g 0%
Tryptophan 0.262mg 0.252mg 0%
Threonine 1.099mg 0.451mg 0%
Isoleucine 1.09mg 0.425mg 0%
Leucine 2.011mg 0.64mg 0%
Lysine 2.247mg 0.592mg 0%
Methionine 0.621mg 0.143mg 0%
Phenylalanine 0.931mg 0.451mg 0%
Valine 1.152mg 0.599mg 0%
Histidine 0.868mg 0.241mg 0%
Omega-3 - DPA 0.008g N/A
Omega-6 - Gamma-linoleic acid 0.007g N/A
Omega-6 - Linoleic acid 0.142g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 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 +84.3%
Contains more FatsFats +495.6%
Contains more WaterWater +27.1%
Contains more CarbsCarbs +∞%
Contains more OtherOther +506.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
42% 53% 4%
Saturated fat: Sat. Fat 1.875 g
Monounsaturated fat: Mono. Fat 2.354 g
Polyunsaturated fat: Poly. Fat 0.189 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 +906%
Contains less Sat. FatSaturated fat -88.2%
~equal in Polyunsaturated fat ~0.174g

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. Beefsteak raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172173/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.