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  6. Winged bean vs. Chuck steak

Winged bean vs. Chuck steak — In-Depth Nutrition Comparison

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How are winged bean and chuck steak different?

  • Winged bean is higher in copper, vitamin B1, and manganese; however, chuck steak is richer in vitamin B12, zinc, selenium, vitamin B6, and phosphorus.
  • Daily need coverage for copper for winged bean is 145% higher.
  • Winged bean contains 44 times more manganese than chuck steak. While winged bean contains 0.532mg of manganese, chuck steak contains only 0.012mg.
  • Winged bean has less saturated fat.
  • Chuck steak has a lower glycemic index (0) than winged bean (32).

Winged bean tuber, raw and Beef, chuck eye steak, boneless, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled are the varieties used in this article.

Infographic

Winged bean vs Chuck steak 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 16% 4.8% 29% 92% 26% 237% 83% 9.3% 1.6% 150%
Contains more CalciumCalcium +87.5%
Contains more PotassiumPotassium +80.3%
Contains more CopperCopper +1700%
Contains less SodiumSodium -50.7%
Contains more ManganeseManganese +4333.3%
Contains more IronIron +22.5%
Contains more ZincZinc +524.5%
Contains more PhosphorusPhosphorus +328.9%
Contains more SeleniumSelenium +3828.6%
~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% 2.3% 2% 1.5% 17% 44% 87% 45% 86% 379% 4% 4.5% 43%
Contains more Vitamin B1Vitamin B1 +474.2%
Contains more FolateFolate +216.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +28.2%
Contains more Vitamin B3Vitamin B3 +184.3%
Contains more Vitamin B5Vitamin B5 +548.3%
Contains more Vitamin B6Vitamin B6 +397.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Winged bean Chuck steak DV% diff.
Copper 1.386mg 0.077mg 145%
Vitamin B12 0µg 3.03µg 126%
Zinc 1.39mg 8.68mg 66%
Selenium 0.7µg 27.5µg 49%
Saturated fat 0.222g 8.66g 38%
Fats 0.9g 19.64g 29%
Cholesterol 0mg 87mg 29%
Protein 11.6g 24.98g 27%
Vitamin B1 0.379mg 0.066mg 26%
Monounsaturated fat 0.234g 9.457g 23%
Manganese 0.532mg 0.012mg 23%
Vitamin B6 0.075mg 0.373mg 23%
Phosphorus 45mg 193mg 21%
Vitamin B3 1.64mg 4.663mg 19%
Choline 79mg 14%
Vitamin B5 0.116mg 0.752mg 13%
Carbs 28.1g 0g 9%
Potassium 586mg 325mg 8%
Calories 148kcal 277kcal 6%
Iron 2mg 2.45mg 6%
Polyunsaturated fat 0.174g 0.81g 4%
Vitamin B2 0.149mg 0.191mg 3%
Folate 19µg 6µg 3%
Sodium 35mg 71mg 2%
Vitamin D 0µg 0.1µg 1%
Vitamin E 0.1mg 1%
Vitamin A 0µg 7µg 1%
Calcium 30mg 16mg 1%
Vitamin K 1.6µg 1%
Vitamin D 0IU 5IU 1%
Net carbs 28.1g 0g N/A
Magnesium 24mg 22mg 0%
Trans fat 0g 1.287g N/A
Tryptophan 0.252mg 0.281mg 0%
Threonine 0.451mg 1.099mg 0%
Isoleucine 0.425mg 1.062mg 0%
Leucine 0.64mg 2.009mg 0%
Lysine 0.592mg 2.184mg 0%
Methionine 0.143mg 0.709mg 0%
Phenylalanine 0.451mg 0.951mg 0%
Valine 0.599mg 1.129mg 0%
Histidine 0.241mg 0.809mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - ALA 0.041g N/A
Omega-3 - DPA 0.004g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 0.619g 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
25% 20% 55%
Protein: 24.98 g
Fats: 19.64 g
Carbs: 0 g
Water: 55.22 g
Other: 0.16 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +1150%
Contains more ProteinProtein +115.3%
Contains more FatsFats +2082.2%
~equal in Water ~55.22g

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% 50% 4%
Saturated fat: Sat. Fat 8.66 g
Monounsaturated fat: Mono. Fat 9.457 g
Polyunsaturated fat: Poly. Fat 0.81 g
Contains less Sat. FatSaturated fat -97.4%
Contains more Mono. FatMonounsaturated fat +3941.5%
Contains more Poly. FatPolyunsaturated fat +365.5%

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. Chuck steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171228/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.