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  6. Winged bean vs. Liver

Winged bean vs. Liver — In-Depth Nutrition Comparison

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Significant differences between winged bean and liver

  • Winged bean has more copper; however, liver is richer in vitamin B12, vitamin A, iron, vitamin B2, selenium, vitamin B5, zinc, and vitamin B3.
  • Liver covers your daily vitamin B12 needs 778% more than winged bean.
  • Liver has 2 times less copper than winged bean. Winged bean has 1.386mg of copper, while liver has 0.634mg.
  • Winged bean has a higher glycemic index. The glycemic index of winged bean is 32, while the glycemic index of liver is 0.

Specific food types used in this comparison are Winged bean tuber, raw and Pork, fresh, variety meats, and by-products, liver, cooked, braised.

Infographic

Winged bean vs Liver 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%
Liver
Liver
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 3% 13% 672% 211% 183% 103% 6.4% 39% 368%
Contains more MagnesiumMagnesium +71.4%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +290.7%
Contains more CopperCopper +118.6%
Contains less SodiumSodium -28.6%
Contains more ManganeseManganese +77.3%
Contains more IronIron +796%
Contains more ZincZinc +383.5%
Contains more PhosphorusPhosphorus +435.6%
Contains more SeleniumSelenium +9542.9%

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%
Liver
Liver
8
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 79% 1802% 0% 0% 65% 507% 158% 286% 132% 2334% 0% 122% 0%
Contains more Vitamin B1Vitamin B1 +46.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +1373.8%
Contains more Vitamin B3Vitamin B3 +414.3%
Contains more Vitamin B5Vitamin B5 +4015.5%
Contains more Vitamin B6Vitamin B6 +660%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +757.9%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Winged bean Liver DV% diff.
Vitamin B12 0µg 18.67µg 778%
Vitamin A 0µg 5405µg 601%
Iron 2mg 17.92mg 199%
Vitamin B2 0.149mg 2.196mg 157%
Selenium 0.7µg 67.5µg 121%
Cholesterol 0mg 355mg 118%
Vitamin B5 0.116mg 4.774mg 93%
Copper 1.386mg 0.634mg 84%
Zinc 1.39mg 6.72mg 48%
Vitamin B3 1.64mg 8.435mg 42%
Vitamin B6 0.075mg 0.57mg 38%
Folate 19µg 163µg 36%
Protein 11.6g 26.02g 29%
Phosphorus 45mg 241mg 28%
Vitamin C 0mg 23.6mg 26%
Potassium 586mg 150mg 13%
Manganese 0.532mg 0.3mg 10%
Vitamin B1 0.379mg 0.258mg 10%
Carbs 28.1g 3.76g 8%
Polyunsaturated fat 0.174g 1.05g 6%
Saturated fat 0.222g 1.41g 5%
Fats 0.9g 4.4g 5%
Calcium 30mg 10mg 2%
Magnesium 24mg 14mg 2%
Monounsaturated fat 0.234g 0.63g 1%
Calories 148kcal 165kcal 1%
Sodium 35mg 49mg 1%
Net carbs 28.1g 3.76g N/A
Tryptophan 0.252mg 0.366mg 0%
Threonine 0.451mg 1.107mg 0%
Isoleucine 0.425mg 1.32mg 0%
Leucine 0.64mg 2.319mg 0%
Lysine 0.592mg 2.007mg 0%
Methionine 0.143mg 0.645mg 0%
Phenylalanine 0.451mg 1.274mg 0%
Valine 0.599mg 1.607mg 0%
Histidine 0.241mg 0.708mg 0%
Omega-3 - DHA 0.03g N/A
Omega-3 - DPA 0.04g 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
Liver
Liver
3
26% 4% 4% 64%
Protein: 26.02 g
Fats: 4.4 g
Carbs: 3.76 g
Water: 64.32 g
Other: 1.5 g
Contains more CarbsCarbs +647.3%
Contains more OtherOther +33.3%
Contains more ProteinProtein +124.3%
Contains more FatsFats +388.9%
Contains more WaterWater +12.1%

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
Liver
Liver
2
46% 20% 34%
Saturated fat: Sat. Fat 1.41 g
Monounsaturated fat: Mono. Fat 0.63 g
Polyunsaturated fat: Poly. Fat 1.05 g
Contains less Sat. FatSaturated fat -84.3%
Contains more Mono. FatMonounsaturated fat +169.2%
Contains more Poly. FatPolyunsaturated fat +503.4%

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. Liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167863/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.