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  6. Winged bean vs. Beefsteak raw

Winged bean vs. Beefsteak raw — In-Depth Nutrition Comparison

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Summary of differences between winged bean and beefsteak raw

  • Winged bean has more copper and vitamin B1; however, beefsteak raw is higher in vitamin B12, selenium, vitamin B6, zinc, phosphorus, and vitamin B3.
  • Winged bean covers your daily need for copper, 145% more than beefsteak raw.
  • Winged bean has 5 times more vitamin B1 than beefsteak raw. While winged bean has 0.379mg of vitamin B1, beefsteak raw has only 0.075mg.
  • Winged bean has less saturated fat.
  • The glycemic index of winged bean is higher.

These are the specific foods used in this comparison Winged bean tuber, raw and Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw.

Infographic

Winged bean vs Beefsteak raw 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.
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 18% 1.5% 33% 75% 26% 145% 94% 7.2% 0% 152%
Contains more CalciumCalcium +500%
Contains more PotassiumPotassium +56.3%
Contains more CopperCopper +1654.4%
Contains less SodiumSodium -36.4%
Contains more ManganeseManganese +∞%
Contains more ZincZinc +281.3%
Contains more PhosphorusPhosphorus +388.9%
Contains more SeleniumSelenium +3885.7%
~equal in Magnesium ~25mg
~equal in Iron ~2mg

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% 0.67% 0% 1.5% 19% 42% 95% 0% 125% 336% 3.8% 2.3% 0%
Contains more Vitamin B1Vitamin B1 +405.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +533.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +22.1%
Contains more Vitamin B3Vitamin B3 +207.8%
Contains more Vitamin B6Vitamin B6 +624%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Winged bean Beefsteak raw DV% diff.
Copper 1.386mg 0.079mg 145%
Vitamin B12 0µg 2.69µg 112%
Selenium 0.7µg 27.9µg 49%
Vitamin B6 0.075mg 0.543mg 36%
Zinc 1.39mg 5.3mg 36%
Phosphorus 45mg 220mg 25%
Vitamin B1 0.379mg 0.075mg 25%
Manganese 0.532mg 23%
Cholesterol 0mg 67mg 22%
Vitamin B3 1.64mg 5.048mg 21%
Protein 11.6g 21.38g 20%
Carbs 28.1g 0g 9%
Saturated fat 0.222g 1.875g 8%
Fats 0.9g 5.36g 7%
Potassium 586mg 375mg 6%
Monounsaturated fat 0.234g 2.354g 5%
Folate 19µg 3µg 4%
Vitamin B2 0.149mg 0.182mg 3%
Calcium 30mg 5mg 3%
Vitamin B5 0.116mg 2%
Vitamin K 1.5µg 1%
Calories 148kcal 134kcal 1%
Vitamin D 0µg 0.1µg 1%
Sodium 35mg 55mg 1%
Net carbs 28.1g 0g N/A
Vitamin D 0IU 3IU 0%
Magnesium 24mg 25mg 0%
Iron 2mg 2mg 0%
Vitamin A 0µg 2µg 0%
Trans fat 0g 0.253g N/A
Polyunsaturated fat 0.174g 0.189g 0%
Tryptophan 0.252mg 0.262mg 0%
Threonine 0.451mg 1.099mg 0%
Isoleucine 0.425mg 1.09mg 0%
Leucine 0.64mg 2.011mg 0%
Lysine 0.592mg 2.247mg 0%
Methionine 0.143mg 0.621mg 0%
Phenylalanine 0.451mg 0.931mg 0%
Valine 0.599mg 1.152mg 0%
Histidine 0.241mg 0.868mg 0%
Omega-3 - DPA 0.008g N/A
Omega-6 - Gamma-linoleic acid 0.007g N/A
Omega-6 - Linoleic acid 0.142g 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
21% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +506.1%
Contains more ProteinProtein +84.3%
Contains more FatsFats +495.6%
Contains more WaterWater +27.1%

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
42% 53% 4%
Saturated fat: Sat. Fat 1.875 g
Monounsaturated fat: Mono. Fat 2.354 g
Polyunsaturated fat: Poly. Fat 0.189 g
Contains less Sat. FatSaturated fat -88.2%
Contains more Mono. FatMonounsaturated fat +906%
~equal in Polyunsaturated fat ~0.189g

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. Beefsteak raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172173/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.