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  6. Liver vs. Winged bean

Liver vs. Winged bean — In-Depth Nutrition Comparison

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Significant differences between liver and winged bean

  • Liver has more vitamin B12, vitamin A, iron, vitamin B2, selenium, vitamin B5, zinc, and vitamin B3; however, winged bean is richer in copper.
  • Liver covers your daily vitamin B12 needs 778% more than winged bean.
  • Winged bean contains less cholesterol.
  • Winged bean has a higher glycemic index. The glycemic index of winged bean is 32, while the glycemic index of liver is 0.

Specific food types used in this comparison are Pork, fresh, variety meats, and by-products, liver, cooked, braised and Winged bean tuber, raw.

Infographic

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.
Liver
Liver
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 3% 13% 672% 211% 183% 103% 6.4% 39% 368%
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 +796%
Contains more ZincZinc +383.5%
Contains more PhosphorusPhosphorus +435.6%
Contains more SeleniumSelenium +9542.9%
Contains more MagnesiumMagnesium +71.4%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +290.7%
Contains more CopperCopper +118.6%
Contains less SodiumSodium -28.6%
Contains more ManganeseManganese +77.3%

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.
Liver
Liver
8
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 79% 1802% 0% 0% 65% 507% 158% 286% 132% 2334% 0% 122% 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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +1373.8%
Contains more Vitamin B3Vitamin B3 +414.3%
Contains more Vitamin B5Vitamin B5 +4015.5%
Contains more Vitamin B6Vitamin B6 +660%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +757.9%
Contains more Vitamin B1Vitamin B1 +46.9%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Liver Winged bean DV% diff.
Vitamin B12 18.67µg 0µg 778%
Vitamin A 5405µg 0µg 601%
Iron 17.92mg 2mg 199%
Vitamin B2 2.196mg 0.149mg 157%
Selenium 67.5µg 0.7µg 121%
Cholesterol 355mg 0mg 118%
Vitamin B5 4.774mg 0.116mg 93%
Copper 0.634mg 1.386mg 84%
Zinc 6.72mg 1.39mg 48%
Vitamin B3 8.435mg 1.64mg 42%
Vitamin B6 0.57mg 0.075mg 38%
Folate 163µg 19µg 36%
Protein 26.02g 11.6g 29%
Phosphorus 241mg 45mg 28%
Vitamin C 23.6mg 0mg 26%
Potassium 150mg 586mg 13%
Manganese 0.3mg 0.532mg 10%
Vitamin B1 0.258mg 0.379mg 10%
Carbs 3.76g 28.1g 8%
Polyunsaturated fat 1.05g 0.174g 6%
Saturated fat 1.41g 0.222g 5%
Fats 4.4g 0.9g 5%
Calcium 10mg 30mg 2%
Magnesium 14mg 24mg 2%
Monounsaturated fat 0.63g 0.234g 1%
Calories 165kcal 148kcal 1%
Sodium 49mg 35mg 1%
Net carbs 3.76g 28.1g N/A
Tryptophan 0.366mg 0.252mg 0%
Threonine 1.107mg 0.451mg 0%
Isoleucine 1.32mg 0.425mg 0%
Leucine 2.319mg 0.64mg 0%
Lysine 2.007mg 0.592mg 0%
Methionine 0.645mg 0.143mg 0%
Phenylalanine 1.274mg 0.451mg 0%
Valine 1.607mg 0.599mg 0%
Histidine 0.708mg 0.241mg 0%
Omega-3 - DHA 0.03g N/A
Omega-3 - DPA 0.04g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Liver
Liver
3
26% 4% 4% 64%
Protein: 26.02 g
Fats: 4.4 g
Carbs: 3.76 g
Water: 64.32 g
Other: 1.5 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 +124.3%
Contains more FatsFats +388.9%
Contains more WaterWater +12.1%
Contains more CarbsCarbs +647.3%
Contains more OtherOther +33.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Liver
Liver
2
46% 20% 34%
Saturated fat: Sat. Fat 1.41 g
Monounsaturated fat: Mono. Fat 0.63 g
Polyunsaturated fat: Poly. Fat 1.05 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 +169.2%
Contains more Poly. FatPolyunsaturated fat +503.4%
Contains less Sat. FatSaturated fat -84.3%

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. Liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167863/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.