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  6. Winged bean vs. Rib eye steak

Winged bean vs. Rib eye steak — In-Depth Nutrition Comparison

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What are the main differences between winged bean and rib eye steak?

  • Winged bean is richer in copper, vitamin B1, and manganese, while rib eye steak is higher in vitamin B12, selenium, zinc, vitamin B6, and vitamin B3.
  • Winged bean's daily need coverage for copper is 145% higher.
  • Rib eye steak has 7 times less manganese than winged bean. Winged bean has 0.532mg of manganese, while rib eye steak has 0.08mg.
  • Winged bean is lower in saturated fat.
  • Winged bean has a higher glycemic index (32) than rib eye steak (0).

We used Winged bean tuber, raw and Beef, rib eye steak, boneless, lip-on, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, grilled types in this comparison.

Infographic

Winged bean vs Rib eye 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% 3.3% 23% 84% 27% 161% 65% 7% 10% 162%
Contains more CalciumCalcium +172.7%
Contains more PotassiumPotassium +125.4%
Contains more CopperCopper +1632.5%
Contains less SodiumSodium -35.2%
Contains more ManganeseManganese +565%
Contains more IronIron +12%
Contains more ZincZinc +325.2%
Contains more PhosphorusPhosphorus +237.8%
Contains more SeleniumSelenium +4142.9%
~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% 2.7% 2% 3% 18% 66% 92% 32% 110% 263% 4% 4.5% 27%
Contains more Vitamin B1Vitamin B1 +433.8%
Contains more FolateFolate +216.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +92.6%
Contains more Vitamin B3Vitamin B3 +199.3%
Contains more Vitamin B5Vitamin B5 +362.1%
Contains more Vitamin B6Vitamin B6 +536%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Winged bean Rib eye steak DV% diff.
Copper 1.386mg 0.08mg 145%
Vitamin B12 0µg 2.1µg 88%
Selenium 0.7µg 29.7µg 53%
Saturated fat 0.222g 9.684g 43%
Zinc 1.39mg 5.91mg 41%
Fats 0.9g 21.81g 32%
Vitamin B6 0.075mg 0.477mg 31%
Cholesterol 0mg 80mg 27%
Monounsaturated fat 0.234g 10.519g 26%
Vitamin B1 0.379mg 0.071mg 26%
Protein 11.6g 23.69g 24%
Vitamin B3 1.64mg 4.908mg 20%
Manganese 0.532mg 0.08mg 20%
Phosphorus 45mg 152mg 15%
Vitamin B2 0.149mg 0.287mg 11%
Potassium 586mg 260mg 10%
Choline 48.8mg 9%
Carbs 28.1g 0g 9%
Vitamin B5 0.116mg 0.536mg 8%
Calories 148kcal 291kcal 7%
Polyunsaturated fat 0.174g 1.027g 6%
Iron 2mg 2.24mg 3%
Folate 19µg 6µg 3%
Calcium 30mg 11mg 2%
Vitamin D 0µg 0.2µg 1%
Vitamin E 0.1mg 1%
Vitamin A 0µg 8µg 1%
Sodium 35mg 54mg 1%
Vitamin K 1.6µg 1%
Vitamin D 0IU 7IU 1%
Net carbs 28.1g 0g N/A
Magnesium 24mg 22mg 0%
Trans fat 0g 1.478g N/A
Tryptophan 0.252mg 0.265mg 0%
Threonine 0.451mg 1.116mg 0%
Isoleucine 0.425mg 1.103mg 0%
Leucine 0.64mg 2.041mg 0%
Lysine 0.592mg 2.269mg 0%
Methionine 0.143mg 0.641mg 0%
Phenylalanine 0.451mg 0.95mg 0%
Valine 0.599mg 1.184mg 0%
Histidine 0.241mg 0.888mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - DHA 0.001g N/A
Omega-3 - ALA 0.038g N/A
Omega-3 - DPA 0.014g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.024g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A
Omega-6 - Linoleic acid 0.7g 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
24% 22% 54%
Protein: 23.69 g
Fats: 21.81 g
Carbs: 0 g
Water: 54.49 g
Other: 0.01 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +19900%
Contains more ProteinProtein +104.2%
Contains more FatsFats +2323.3%
~equal in Water ~54.49g

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% 5%
Saturated fat: Sat. Fat 9.684 g
Monounsaturated fat: Mono. Fat 10.519 g
Polyunsaturated fat: Poly. Fat 1.027 g
Contains less Sat. FatSaturated fat -97.7%
Contains more Mono. FatMonounsaturated fat +4395.3%
Contains more Poly. FatPolyunsaturated fat +490.2%

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. Rib eye steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173392/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.