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  6. Steak vs. Winged bean

Steak vs. Winged bean — In-Depth Nutrition Comparison

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What are the main differences between steak and winged bean?

  • Steak is richer in vitamin B12, selenium, zinc, vitamin B6, vitamin B3, and phosphorus, while winged bean is higher in copper and vitamin B1.
  • Winged bean's daily need coverage for copper is 145% higher.
  • Winged bean is lower in cholesterol.
  • Winged bean has a higher glycemic index (32) than steak (0).

We used Beef, rib eye steak, boneless, lip off, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled and Winged bean tuber, raw types in this comparison.

Infographic

Steak 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.
Steak
Steak
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 25% 90% 28% 173% 70% 7.6% 0% 173%
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 +20%
Contains more ZincZinc +356.1%
Contains more PhosphorusPhosphorus +262.2%
Contains more SeleniumSelenium +4442.9%
Contains more CalciumCalcium +150%
Contains more PotassiumPotassium +110%
Contains more CopperCopper +1530.6%
Contains less SodiumSodium -39.7%
~equal in Magnesium ~24mg

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.
Steak
Steak
7
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% 2.3% 0% 1.5% 19% 69% 97% 0% 115% 275% 4% 4.5% 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 +102%
Contains more Vitamin B3Vitamin B3 +214%
Contains more Vitamin B6Vitamin B6 +566.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +412.2%
Contains more FolateFolate +216.7%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Steak Winged bean DV% diff.
Copper 0.085mg 1.386mg 145%
Vitamin B12 2.2µg 0µg 92%
Selenium 31.8µg 0.7µg 57%
Zinc 6.34mg 1.39mg 45%
Saturated fat 8.443g 0.222g 37%
Vitamin B6 0.5mg 0.075mg 33%
Fats 19.02g 0.9g 28%
Protein 24.85g 11.6g 27%
Cholesterol 78mg 0mg 26%
Vitamin B1 0.074mg 0.379mg 25%
Manganese 0.532mg 23%
Monounsaturated fat 9.171g 0.234g 22%
Vitamin B3 5.149mg 1.64mg 22%
Phosphorus 163mg 45mg 17%
Vitamin B2 0.301mg 0.149mg 12%
Carbs 0g 28.1g 9%
Potassium 279mg 586mg 9%
Calories 271kcal 148kcal 6%
Iron 2.4mg 2mg 5%
Polyunsaturated fat 0.896g 0.174g 5%
Folate 6µg 19µg 3%
Vitamin B5 0.116mg 2%
Calcium 12mg 30mg 2%
Vitamin D 0.1µg 0µg 1%
Vitamin A 7µg 0µg 1%
Sodium 58mg 35mg 1%
Vitamin K 1.6µg 1%
Vitamin D 6IU 0IU 1%
Net carbs 0g 28.1g N/A
Magnesium 23mg 24mg 0%
Tryptophan 0.278mg 0.252mg 0%
Threonine 1.171mg 0.451mg 0%
Isoleucine 1.157mg 0.425mg 0%
Leucine 2.142mg 0.64mg 0%
Lysine 2.38mg 0.592mg 0%
Methionine 0.672mg 0.143mg 0%
Phenylalanine 0.997mg 0.451mg 0%
Valine 1.242mg 0.599mg 0%
Histidine 0.931mg 0.241mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - DHA 0.001g N/A
Omega-3 - DPA 0.013g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Steak
Steak
2
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 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 +114.2%
Contains more FatsFats +2013.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +270.4%
~equal in Water ~57.4g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Steak
Steak
2
46% 50% 5%
Saturated fat: Sat. Fat 8.443 g
Monounsaturated fat: Mono. Fat 9.171 g
Polyunsaturated fat: Poly. Fat 0.896 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 +3819.2%
Contains more Poly. FatPolyunsaturated fat +414.9%
Contains less Sat. FatSaturated fat -97.4%

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. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/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.