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  6. Winged bean vs. Beef Liver

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

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A recap on the differences between winged bean and beef Liver

  • 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.

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

Infographic

Winged bean vs Beef Liver 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 17% 9% 52% 75% 462% 38% 19% 4.6% 69% 3.8%
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%
Contains more MagnesiumMagnesium +14.3%
Contains more CalciumCalcium +400%
Contains more PotassiumPotassium +66.5%
Contains less SodiumSodium -55.7%
Contains more ManganeseManganese +49.4%
Contains more IronIron +227%
Contains more CopperCopper +930.5%
Contains more ZincZinc +281.3%
Contains more PhosphorusPhosphorus +1004.4%
Contains more SeleniumSelenium +5057.1%

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% 0% 0% 95% 34% 31% 7% 17% 0% 0% 14% 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 6.3% 3147% 10% 18% 49% 790% 329% 427% 235% 8823% 8.3% 190% 232%
Contains more Vitamin B1Vitamin B1 +95.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
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 FolateFolate +1231.6%

All nutrients comparison - raw data values

Nutrient Winged bean Beef Liver DV% diff.
Vitamin B12 0µg 70.58µg 2941%
Copper 1.386mg 14.283mg 1433%
Vitamin A 0µg 9442µg 1049%
Vitamin B2 0.149mg 3.425mg 252%
Vitamin B5 0.116mg 7.11mg 140%
Cholesterol 0mg 396mg 132%
Vitamin B3 1.64mg 17.525mg 99%
Choline 426mg 77%
Vitamin B6 0.075mg 1.017mg 72%
Phosphorus 45mg 497mg 65%
Selenium 0.7µg 36.1µg 64%
Folate 19µg 253µg 59%
Iron 2mg 6.54mg 57%
Zinc 1.39mg 5.3mg 36%
Protein 11.6g 29.08g 35%
Vitamin B1 0.379mg 0.194mg 15%
Saturated fat 0.222g 2.947g 12%
Carbs 28.1g 5.13g 8%
Manganese 0.532mg 0.356mg 8%
Potassium 586mg 352mg 7%
Fats 0.9g 5.26g 7%
Vitamin D 0IU 49IU 6%
Polyunsaturated fat 0.174g 1.109g 6%
Vitamin D 0µg 1.2µg 6%
Vitamin K 3.3µg 3%
Vitamin E 0.51mg 3%
Monounsaturated fat 0.234g 1.124g 2%
Calories 148kcal 191kcal 2%
Sodium 35mg 79mg 2%
Calcium 30mg 6mg 2%
Vitamin C 0mg 1.9mg 2%
Magnesium 24mg 21mg 1%
Net carbs 28.1g 5.13g N/A
Trans fat 0g 0.365g N/A
Tryptophan 0.252mg 0.368mg 0%
Threonine 0.451mg 1.215mg 0%
Isoleucine 0.425mg 1.352mg 0%
Leucine 0.64mg 2.67mg 0%
Lysine 0.592mg 2.247mg 0%
Methionine 0.143mg 0.759mg 0%
Phenylalanine 0.451mg 1.515mg 0%
Valine 0.599mg 1.761mg 0%
Histidine 0.241mg 0.879mg 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
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
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
Contains more CarbsCarbs +447.8%
Contains more OtherOther +16.3%
Contains more ProteinProtein +150.7%
Contains more FatsFats +484.4%
~equal in Water ~58.81g

Fat Type Comparison

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

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. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/nutrients
  2. Beef Liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168626/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.