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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 RAE, 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.

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.
Winged bean
Winged bean
6
:
4
Liver
Liver
Contains more Calcium +200%
Contains more Magnesium +71.4%
Contains more Potassium +290.7%
Contains less Sodium -28.6%
Contains more Copper +118.6%
Contains more Manganese +77.3%
Contains more Iron +796%
Contains more Phosphorus +435.6%
Contains more Zinc +383.5%
Contains more Selenium +9542.9%
Winged bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 18% 20% 52% 5% 38% 462% 70% 4%
Liver
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 673% 10% 104% 14% 7% 184% 212% 40% 369%
Contains more Calcium +200%
Contains more Magnesium +71.4%
Contains more Potassium +290.7%
Contains less Sodium -28.6%
Contains more Copper +118.6%
Contains more Manganese +77.3%
Contains more Iron +796%
Contains more Phosphorus +435.6%
Contains more Zinc +383.5%
Contains more Selenium +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.
Winged bean
Winged bean
2
:
8
Liver
Liver
Contains more Vitamin B1 +46.9%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +1373.8%
Contains more Vitamin B3 +414.3%
Contains more Vitamin B5 +4015.5%
Contains more Vitamin B6 +660%
Contains more Folate +757.9%
Contains more Vitamin B12 +∞%
Winged bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 95% 35% 31% 7% 18% 15% 0% 0%
Liver
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1080% 0% 0% 79% 65% 507% 159% 287% 132% 123% 2334% 0%
Contains more Vitamin B1 +46.9%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +1373.8%
Contains more Vitamin B3 +414.3%
Contains more Vitamin B5 +4015.5%
Contains more Vitamin B6 +660%
Contains more Folate +757.9%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Winged bean
Winged bean
2
:
3
Liver
Liver
Contains more Carbs +647.3%
Contains more Other +33.3%
Contains more Protein +124.3%
Contains more Fats +388.9%
Contains more Water +12.1%
Winged bean
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Liver
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 Carbs +647.3%
Contains more Other +33.3%
Contains more Protein +124.3%
Contains more Fats +388.9%
Contains more Water +12.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Winged bean
Winged bean
1
:
2
Liver
Liver
Contains less Saturated Fat -84.3%
Contains more Monounsaturated Fat +169.2%
Contains more Polyunsaturated fat +503.4%
Winged bean
35% 37% 28%
Saturated Fat: 0.222 g
Monounsaturated Fat: 0.234 g
Polyunsaturated fat: 0.174 g
Liver
46% 20% 34%
Saturated Fat: 1.41 g
Monounsaturated Fat: 0.63 g
Polyunsaturated fat: 1.05 g
Contains less Saturated Fat -84.3%
Contains more Monounsaturated Fat +169.2%
Contains more Polyunsaturated fat +503.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Winged bean Liver
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Winged bean Liver Opinion
Net carbs 28.1g 3.76g Winged bean
Protein 11.6g 26.02g Liver
Fats 0.9g 4.4g Liver
Carbs 28.1g 3.76g Winged bean
Calories 148kcal 165kcal Liver
Calcium 30mg 10mg Winged bean
Iron 2mg 17.92mg Liver
Magnesium 24mg 14mg Winged bean
Phosphorus 45mg 241mg Liver
Potassium 586mg 150mg Winged bean
Sodium 35mg 49mg Winged bean
Zinc 1.39mg 6.72mg Liver
Copper 1.386mg 0.634mg Winged bean
Manganese 0.532mg 0.3mg Winged bean
Selenium 0.7µg 67.5µg Liver
Vitamin A 0IU 17997IU Liver
Vitamin A RAE 0µg 5405µg Liver
Vitamin C 0mg 23.6mg Liver
Vitamin B1 0.379mg 0.258mg Winged bean
Vitamin B2 0.149mg 2.196mg Liver
Vitamin B3 1.64mg 8.435mg Liver
Vitamin B5 0.116mg 4.774mg Liver
Vitamin B6 0.075mg 0.57mg Liver
Folate 19µg 163µg Liver
Vitamin B12 0µg 18.67µg Liver
Tryptophan 0.252mg 0.366mg Liver
Threonine 0.451mg 1.107mg Liver
Isoleucine 0.425mg 1.32mg Liver
Leucine 0.64mg 2.319mg Liver
Lysine 0.592mg 2.007mg Liver
Methionine 0.143mg 0.645mg Liver
Phenylalanine 0.451mg 1.274mg Liver
Valine 0.599mg 1.607mg Liver
Histidine 0.241mg 0.708mg Liver
Cholesterol 0mg 355mg Winged bean
Saturated Fat 0.222g 1.41g Winged bean
Omega-3 - DHA 0.03g Liver
Omega-3 - DPA 0.04g Liver
Monounsaturated Fat 0.234g 0.63g Liver
Polyunsaturated fat 0.174g 1.05g Liver

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winged bean Liver
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
17%
Winged bean
397%
Liver
Minerals Daily Need Coverage Score
75%
Winged bean
161%
Liver

Comparison summary

Which food contains less Sodium?
Winged bean
Winged bean contains less Sodium (difference - 14mg)
Which food is lower in Cholesterol?
Winged bean
Winged bean is lower in Cholesterol (difference - 355mg)
Which food is lower in Saturated Fat?
Winged bean
Winged bean is lower in Saturated Fat (difference - 1.188g)
Which food is lower in glycemic index?
Liver
Liver is lower in glycemic index (difference - 32)
Which food is cheaper?
Liver
Liver is cheaper (difference - $0.2)
Which food is richer in vitamins?
Liver
Liver is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.