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  6. Winged bean vs. Flank steak

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

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What are the differences between winged bean and flank steak?

  • Winged bean is higher in copper, vitamin B1, and manganese; however, flank steak is richer in vitamin B12, selenium, vitamin B6, vitamin B3, zinc, and phosphorus.
  • Winged bean's daily need coverage for copper is 145% more.
  • Flank steak contains 59 times less manganese than winged bean. Winged bean contains 0.532mg of manganese, while flank steak contains 0.009mg.
  • Flank steak has a lower glycemic index (0) than winged bean (32).

We used Winged bean tuber, raw and Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled types in this article.

Infographic

Winged bean vs Flank 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% 6% 30% 65% 27% 134% 90% 7.3% 1.2% 160%
Contains more CalciumCalcium +50%
Contains more PotassiumPotassium +72.9%
Contains more IronIron +14.9%
Contains more CopperCopper +1590.2%
Contains less SodiumSodium -37.5%
Contains more ManganeseManganese +5811.1%
Contains more ZincZinc +252.5%
Contains more PhosphorusPhosphorus +366.7%
Contains more SeleniumSelenium +4100%
~equal in Magnesium ~23mg

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% 7.6% 0% 19% 31% 138% 33% 134% 204% 3.5% 6.8% 57%
Contains more Vitamin B1Vitamin B1 +405.3%
Contains more Vitamin B2Vitamin B2 +12%
Contains more FolateFolate +111.1%
Contains more Vitamin B3Vitamin B3 +349%
Contains more Vitamin B5Vitamin B5 +369.8%
Contains more Vitamin B6Vitamin B6 +672%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Winged bean Flank steak DV% diff.
Copper 1.386mg 0.082mg 145%
Vitamin B12 0µg 1.63µg 68%
Selenium 0.7µg 29.4µg 52%
Vitamin B6 0.075mg 0.579mg 39%
Vitamin B3 1.64mg 7.363mg 36%
Protein 11.6g 27.66g 32%
Zinc 1.39mg 4.9mg 32%
Cholesterol 0mg 79mg 26%
Vitamin B1 0.379mg 0.075mg 25%
Phosphorus 45mg 210mg 24%
Manganese 0.532mg 0.009mg 23%
Choline 105.4mg 19%
Saturated fat 0.222g 3.395g 14%
Fats 0.9g 8.23g 11%
Carbs 28.1g 0g 9%
Vitamin B5 0.116mg 0.545mg 9%
Monounsaturated fat 0.234g 3.317g 8%
Potassium 586mg 339mg 7%
Iron 2mg 1.74mg 3%
Folate 19µg 9µg 3%
Vitamin E 0.38mg 3%
Calories 148kcal 192kcal 2%
Vitamin B2 0.149mg 0.133mg 1%
Vitamin K 1.4µg 1%
Sodium 35mg 56mg 1%
Calcium 30mg 20mg 1%
Polyunsaturated fat 0.174g 0.322g 1%
Net carbs 28.1g 0g N/A
Magnesium 24mg 23mg 0%
Tryptophan 0.252mg 0.182mg 0%
Threonine 0.451mg 1.105mg 0%
Isoleucine 0.425mg 1.259mg 0%
Leucine 0.64mg 2.201mg 0%
Lysine 0.592mg 2.338mg 0%
Methionine 0.143mg 0.72mg 0%
Phenylalanine 0.451mg 1.093mg 0%
Valine 0.599mg 1.372mg 0%
Histidine 0.241mg 0.883mg 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
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +-3433.3%
Contains more ProteinProtein +138.4%
Contains more FatsFats +814.4%
Contains more WaterWater +11.8%

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
48% 47% 5%
Saturated fat: Sat. Fat 3.395 g
Monounsaturated fat: Mono. Fat 3.317 g
Polyunsaturated fat: Poly. Fat 0.322 g
Contains less Sat. FatSaturated fat -93.5%
Contains more Mono. FatMonounsaturated fat +1317.5%
Contains more Poly. FatPolyunsaturated fat +85.1%

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. Flank steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168733/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.