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  6. Winged bean vs. Steak

Winged bean vs. Steak — In-Depth Nutrition Comparison

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What are the main differences between winged bean and steak?

  • Winged bean is richer in copper and vitamin B1, while steak is higher in vitamin B12, selenium, zinc, vitamin B6, vitamin B3, and phosphorus.
  • Winged bean's daily need coverage for copper is 145% higher.
  • Steak has 5 times less vitamin B1 than winged bean. Winged bean has 0.379mg of vitamin B1, while steak has 0.074mg.
  • Winged bean is lower in saturated fat.
  • Winged bean has a higher glycemic index (32) than steak (0).

We used Winged bean tuber, raw and Beef, rib eye steak, boneless, lip off, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled types in this comparison.

Infographic

Winged bean vs Steak 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%
Steak
Steak
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 25% 90% 28% 173% 70% 7.6% 0% 173%
Contains more CalciumCalcium +150%
Contains more PotassiumPotassium +110%
Contains more CopperCopper +1530.6%
Contains less SodiumSodium -39.7%
Contains more ManganeseManganese +∞%
Contains more IronIron +20%
Contains more ZincZinc +356.1%
Contains more PhosphorusPhosphorus +262.2%
Contains more SeleniumSelenium +4442.9%
~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%
Steak
Steak
7
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% 0% 1.5% 19% 69% 97% 0% 115% 275% 4% 4.5% 0%
Contains more Vitamin B1Vitamin B1 +412.2%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +216.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +102%
Contains more Vitamin B3Vitamin B3 +214%
Contains more Vitamin B6Vitamin B6 +566.7%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Winged bean Steak DV% diff.
Copper 1.386mg 0.085mg 145%
Vitamin B12 0µg 2.2µg 92%
Selenium 0.7µg 31.8µg 57%
Zinc 1.39mg 6.34mg 45%
Saturated fat 0.222g 8.443g 37%
Vitamin B6 0.075mg 0.5mg 33%
Fats 0.9g 19.02g 28%
Protein 11.6g 24.85g 27%
Cholesterol 0mg 78mg 26%
Vitamin B1 0.379mg 0.074mg 25%
Manganese 0.532mg 23%
Monounsaturated fat 0.234g 9.171g 22%
Vitamin B3 1.64mg 5.149mg 22%
Phosphorus 45mg 163mg 17%
Vitamin B2 0.149mg 0.301mg 12%
Carbs 28.1g 0g 9%
Potassium 586mg 279mg 9%
Calories 148kcal 271kcal 6%
Iron 2mg 2.4mg 5%
Polyunsaturated fat 0.174g 0.896g 5%
Folate 19µg 6µg 3%
Vitamin B5 0.116mg 2%
Calcium 30mg 12mg 2%
Vitamin D 0µg 0.1µg 1%
Vitamin A 0µg 7µg 1%
Sodium 35mg 58mg 1%
Vitamin K 1.6µg 1%
Vitamin D 0IU 6IU 1%
Net carbs 28.1g 0g N/A
Magnesium 24mg 23mg 0%
Tryptophan 0.252mg 0.278mg 0%
Threonine 0.451mg 1.171mg 0%
Isoleucine 0.425mg 1.157mg 0%
Leucine 0.64mg 2.142mg 0%
Lysine 0.592mg 2.38mg 0%
Methionine 0.143mg 0.672mg 0%
Phenylalanine 0.451mg 0.997mg 0%
Valine 0.599mg 1.242mg 0%
Histidine 0.241mg 0.931mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - DHA 0.001g N/A
Omega-3 - DPA 0.013g 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
Steak
Steak
2
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +270.4%
Contains more ProteinProtein +114.2%
Contains more FatsFats +2013.3%
~equal in Water ~55.59g

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
Steak
Steak
2
46% 50% 5%
Saturated fat: Sat. Fat 8.443 g
Monounsaturated fat: Mono. Fat 9.171 g
Polyunsaturated fat: Poly. Fat 0.896 g
Contains less Sat. FatSaturated fat -97.4%
Contains more Mono. FatMonounsaturated fat +3819.2%
Contains more Poly. FatPolyunsaturated fat +414.9%

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. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/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.