Winged bean vs. Beef Liver — In-Depth Nutrition Comparison
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A recap on differences between Winged bean and Beef Liver
- Beef Liver is higher than Winged bean in Vitamin B12, Copper, Vitamin A RAE, 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
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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.
Contains
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Calcium
+400%
Contains
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Magnesium
+14.3%
Contains
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Potassium
+66.5%
Contains
less
Sodium
-55.7%
Contains
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Manganese
+49.4%
Contains
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Iron
+227%
Contains
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Phosphorus
+1004.4%
Contains
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Zinc
+281.3%
Contains
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Copper
+930.5%
Contains
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Selenium
+5057.1%
Contains
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Calcium
+400%
Contains
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Magnesium
+14.3%
Contains
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Potassium
+66.5%
Contains
less
Sodium
-55.7%
Contains
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Manganese
+49.4%
Contains
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Iron
+227%
Contains
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Phosphorus
+1004.4%
Contains
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Zinc
+281.3%
Contains
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Copper
+930.5%
Contains
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Selenium
+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.
:
Contains
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Vitamin B1
+95.4%
Contains
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Vitamin A
+∞%
Contains
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Vitamin D
+∞%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B2
+2198.7%
Contains
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Vitamin B3
+968.6%
Contains
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Vitamin B5
+6029.3%
Contains
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Vitamin B6
+1256%
Contains
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Folate
+1231.6%
Contains
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Vitamin B12
+∞%
Contains
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Vitamin B1
+95.4%
Contains
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Vitamin A
+∞%
Contains
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Vitamin D
+∞%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B2
+2198.7%
Contains
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Vitamin B3
+968.6%
Contains
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Vitamin B5
+6029.3%
Contains
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Vitamin B6
+1256%
Contains
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Folate
+1231.6%
Contains
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Vitamin B12
+∞%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Carbs
+447.8%
Contains
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Other
+16.3%
Contains
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Protein
+150.7%
Contains
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Fats
+484.4%
Equal in Water - 58.81
Protein:
11.6 g
Fats:
0.9 g
Carbs:
28.1 g
Water:
57.4 g
Other:
2 g
Protein:
29.08 g
Fats:
5.26 g
Carbs:
5.13 g
Water:
58.81 g
Other:
1.72 g
Contains
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Carbs
+447.8%
Contains
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Other
+16.3%
Contains
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Protein
+150.7%
Contains
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Fats
+484.4%
Equal in Water - 58.81
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-92.5%
Contains
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Monounsaturated Fat
+380.3%
Contains
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Polyunsaturated fat
+537.4%
Saturated Fat:
0.222 g
Monounsaturated Fat:
0.234 g
Polyunsaturated fat:
0.174 g
Saturated Fat:
2.947 g
Monounsaturated Fat:
1.124 g
Polyunsaturated fat:
1.109 g
Contains
less
Saturated Fat
-92.5%
Contains
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Monounsaturated Fat
+380.3%
Contains
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Polyunsaturated fat
+537.4%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 28.1g | 5.13g |
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| Protein | 11.6g | 29.08g |
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| Fats | 0.9g | 5.26g |
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| Carbs | 28.1g | 5.13g |
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| Calories | 148kcal | 191kcal |
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| Calcium | 30mg | 6mg |
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| Iron | 2mg | 6.54mg |
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| Magnesium | 24mg | 21mg |
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| Phosphorus | 45mg | 497mg |
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| Potassium | 586mg | 352mg |
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| Sodium | 35mg | 79mg |
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| Zinc | 1.39mg | 5.3mg |
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| Copper | 1.386mg | 14.283mg |
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| Manganese | 0.532mg | 0.356mg |
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| Selenium | 0.7µg | 36.1µg |
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| Vitamin A | 0IU | 31714IU |
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| Vitamin A RAE | 0µg | 9442µg |
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| Vitamin E | 0.51mg |
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| Vitamin D | 0IU | 49IU |
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| Vitamin D | 0µg | 1.2µg |
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| Vitamin C | 0mg | 1.9mg |
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| Vitamin B1 | 0.379mg | 0.194mg |
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| Vitamin B2 | 0.149mg | 3.425mg |
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| Vitamin B3 | 1.64mg | 17.525mg |
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| Vitamin B5 | 0.116mg | 7.11mg |
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| Vitamin B6 | 0.075mg | 1.017mg |
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| Folate | 19µg | 253µg |
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| Vitamin B12 | 0µg | 70.58µg |
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| Vitamin K | 3.3µg |
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| Tryptophan | 0.252mg | 0.368mg |
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| Threonine | 0.451mg | 1.215mg |
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| Isoleucine | 0.425mg | 1.352mg |
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| Leucine | 0.64mg | 2.67mg |
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| Lysine | 0.592mg | 2.247mg |
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| Methionine | 0.143mg | 0.759mg |
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| Phenylalanine | 0.451mg | 1.515mg |
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| Valine | 0.599mg | 1.761mg |
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| Histidine | 0.241mg | 0.879mg |
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| Cholesterol | 0mg | 396mg |
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| Trans Fat | 0g | 0.365g |
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| Saturated Fat | 0.222g | 2.947g |
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| Monounsaturated Fat | 0.234g | 1.124g |
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| Polyunsaturated fat | 0.174g | 1.109g |
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| Omega-6 - Eicosadienoic acid | 0.011g |
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| Omega-6 - Linoleic acid | 0.659g |
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| Omega-6 - Gamma-linoleic acid | 0.025g |
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| Omega-3 - ALA | 0.017g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
17%
1067%
Minerals Daily Need Coverage Score
75%
567%
Comparison summary
Which food is lower in Sugar?
Winged bean is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Winged bean contains less Sodium (difference - 44mg)
Which food is lower in Cholesterol?
Winged bean is lower in Cholesterol (difference - 396mg)
Which food is lower in Saturated Fat?
Winged bean is lower in Saturated Fat (difference - 2.725g)
Which food is lower in glycemic index?
Beef Liver is lower in glycemic index (difference - 32)
Which food is cheaper?
Beef Liver is cheaper (difference - $0.5)
Which food is richer in vitamins?
Beef Liver is relatively richer in vitamins
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.