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  6. Winged bean vs. Beef tenderloin

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

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How are winged bean and beef tenderloin different?

  • Winged bean has more copper, vitamin B1, and manganese; however, beef tenderloin is richer in vitamin B12, selenium, zinc, phosphorus, and iron.
  • Winged bean covers your daily need for copper, 140% more than beef tenderloin.
  • Winged bean has 38 times more manganese than beef tenderloin. Winged bean has 0.532mg of manganese, while beef tenderloin has 0.014mg.
  • Winged bean contains less saturated fat.
  • Winged bean has a higher glycemic index. The glycemic index of winged bean is 32, while the glycemic index of beef tenderloin is 0.

Winged bean tuber, raw and Beef, tenderloin, roast, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, roasted types were used in this article.

Infographic

Winged bean vs Beef tenderloin 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 16% 2.7% 29% 117% 41% 110% 87% 7.4% 1.8% 125%
Contains more CalciumCalcium +233.3%
Contains more PotassiumPotassium +77%
Contains more CopperCopper +1026.8%
Contains less SodiumSodium -38.6%
Contains more ManganeseManganese +3700%
Contains more IronIron +55.5%
Contains more ZincZinc +189.9%
Contains more PhosphorusPhosphorus +351.1%
Contains more SeleniumSelenium +3171.4%
~equal in Magnesium ~22mg

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 0% 0% 0% 0% 23% 60% 56% 15% 58% 308% 0% 6% 50%
Contains more Vitamin B1Vitamin B1 +321.1%
Contains more FolateFolate +137.5%
Contains more Vitamin B2Vitamin B2 +74.5%
Contains more Vitamin B3Vitamin B3 +82.9%
Contains more Vitamin B5Vitamin B5 +115.5%
Contains more Vitamin B6Vitamin B6 +233.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Winged bean Beef tenderloin DV% diff.
Copper 1.386mg 0.123mg 140%
Vitamin B12 0µg 2.46µg 103%
Saturated fat 0.222g 9.72g 43%
Selenium 0.7µg 22.9µg 40%
Fats 0.9g 24.6g 36%
Cholesterol 0mg 85mg 28%
Monounsaturated fat 0.234g 10.27g 25%
Protein 11.6g 23.9g 25%
Vitamin B1 0.379mg 0.09mg 24%
Zinc 1.39mg 4.03mg 24%
Phosphorus 45mg 203mg 23%
Manganese 0.532mg 0.014mg 23%
Choline 91mg 17%
Iron 2mg 3.11mg 14%
Vitamin B6 0.075mg 0.25mg 13%
Calories 148kcal 324kcal 9%
Vitamin B3 1.64mg 3mg 9%
Vitamin B2 0.149mg 0.26mg 9%
Carbs 28.1g 0g 9%
Potassium 586mg 331mg 8%
Polyunsaturated fat 0.174g 1g 6%
Folate 19µg 8µg 3%
Vitamin B5 0.116mg 0.25mg 3%
Calcium 30mg 9mg 2%
Sodium 35mg 57mg 1%
Net carbs 28.1g 0g N/A
Magnesium 24mg 22mg 0%
Tryptophan 0.252mg 0.268mg 0%
Threonine 0.451mg 1.044mg 0%
Isoleucine 0.425mg 1.075mg 0%
Leucine 0.64mg 1.889mg 0%
Lysine 0.592mg 1.989mg 0%
Methionine 0.143mg 0.612mg 0%
Phenylalanine 0.451mg 0.933mg 0%
Valine 0.599mg 1.163mg 0%
Histidine 0.241mg 0.818mg 0%

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
24% 25% 48% 3%
Protein: 23.9 g
Fats: 24.6 g
Carbs: 0 g
Water: 48.37 g
Other: 3.13 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +18.7%
Contains more ProteinProtein +106%
Contains more FatsFats +2633.3%
Contains more OtherOther +56.5%

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
46% 49% 5%
Saturated fat: Sat. Fat 9.72 g
Monounsaturated fat: Mono. Fat 10.27 g
Polyunsaturated fat: Poly. Fat 1 g
Contains less Sat. FatSaturated fat -97.7%
Contains more Mono. FatMonounsaturated fat +4288.9%
Contains more Poly. FatPolyunsaturated fat +474.7%

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 tenderloin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169544/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.