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  6. Beef Liver raw vs. Winged bean

Beef Liver raw vs. Winged bean — In-Depth Nutrition Comparison

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The main differences between beef Liver raw and winged bean

  • Beef Liver raw is richer than winged bean in vitamin B12, copper, vitamin A, vitamin B2, vitamin B5, vitamin B6, vitamin B3, selenium, and folate.
  • Daily need coverage for vitamin B12 for beef Liver raw is 2471% higher.
  • Winged bean contains less cholesterol.

Food types used in this article are Beef, variety meats, and by-products, liver, raw and Winged bean tuber, raw.

Infographic

Beef Liver raw vs Winged bean infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 1.5% 28% 184% 3252% 109% 166% 9% 40% 217%
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%
Contains more IronIron +145%
Contains more CopperCopper +603.8%
Contains more ZincZinc +187.8%
Contains more PhosphorusPhosphorus +760%
Contains more SeleniumSelenium +5571.4%
Contains more MagnesiumMagnesium +33.3%
Contains more CalciumCalcium +500%
Contains more PotassiumPotassium +87.2%
Contains less SodiumSodium -49.3%
Contains more ManganeseManganese +71.6%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 4.3% 18% 1656% 7.6% 47% 636% 247% 430% 250% 7413% 7.8% 218%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 95% 34% 31% 7% 17% 0% 0% 14%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +1749%
Contains more Vitamin B3Vitamin B3 +703.4%
Contains more Vitamin B5Vitamin B5 +6083.6%
Contains more Vitamin B6Vitamin B6 +1344%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1426.3%
Contains more Vitamin B1Vitamin B1 +100.5%

All nutrients comparison - raw data values

Nutrient Beef Liver raw Winged bean DV% diff.
Vitamin B12 59.3µg 0µg 2471%
Copper 9.755mg 1.386mg 930%
Vitamin A 4968µg 0µg 552%
Vitamin B2 2.755mg 0.149mg 200%
Vitamin B5 7.173mg 0.116mg 141%
Cholesterol 275mg 0mg 92%
Vitamin B6 1.083mg 0.075mg 78%
Vitamin B3 13.175mg 1.64mg 72%
Selenium 39.7µg 0.7µg 71%
Folate 290µg 19µg 68%
Choline 333.3mg 61%
Phosphorus 387mg 45mg 49%
Iron 4.9mg 2mg 36%
Zinc 4mg 1.39mg 24%
Protein 20.36g 11.6g 18%
Vitamin B1 0.189mg 0.379mg 16%
Manganese 0.31mg 0.532mg 10%
Carbs 3.89g 28.1g 8%
Potassium 313mg 586mg 8%
Vitamin D* 49 IU 0 IU 6%
Vitamin D 1.2µg 0µg 6%
Saturated fat 1.233g 0.222g 5%
Fats 3.63g 0.9g 4%
Calcium 5mg 30mg 3%
Vitamin E 0.38mg 3%
Vitamin K 3.1µg 3%
Polyunsaturated fat 0.465g 0.174g 2%
Omega-6 (Linoleic acid) 0.299g 2%
Calories 135kcal 148kcal 1%
Vitamin C 1.3mg 0mg 1%
Magnesium 18mg 24mg 1%
Sodium 69mg 35mg 1%
Monounsaturated fat 0.479g 0.234g 1%
Protein per 100 calories 15g 7.8g N/A
Calories per 10 g protein 66kcal 128kcal N/A
Weight per 100 calories 74g 68g N/A
Unsaturated / Saturated Fat ratio 0.77 1.8 N/A
Net carbs 3.89g 28.1g N/A
Trans fat 0.17g 0g N/A
Tryptophan 0.263mg 0.252mg 0%
Threonine 0.869mg 0.451mg 0%
Isoleucine 0.967mg 0.425mg 0%
Leucine 1.91mg 0.64mg 0%
Lysine 1.607mg 0.592mg 0%
Methionine 0.543mg 0.143mg 0%
Phenylalanine 1.084mg 0.451mg 0%
Valine 1.26mg 0.599mg 0%
Histidine 0.629mg 0.241mg 0%
Omega-3 (ALA) 0.007g 0%
Omega-6 (Gamma-linolenic acid) 0.009g N/A
Omega-6 (Eicosadienoic acid) 0.01g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 4% 4% 71%
Protein: 20.36 g
Fats: 3.63 g
Carbs: 3.89 g
Water: 70.81 g
Other: 1.31 g
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Contains more ProteinProtein +75.5%
Contains more FatsFats +303.3%
Contains more WaterWater +23.4%
Contains more CarbsCarbs +622.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
57% 22% 21%
Saturated fat: Sat. Fat 1.233 g
Monounsaturated fat: Mono. Fat 0.479 g
Polyunsaturated fat: Poly. Fat 0.465 g
35% 37% 28%
Saturated fat: Sat. Fat 0.222 g
Monounsaturated fat: Mono. Fat 0.234 g
Polyunsaturated fat: Poly. Fat 0.174 g
Contains more Mono. FatMonounsaturated fat +104.7%
Contains more Poly. FatPolyunsaturated fat +167.2%
Contains less Sat. FatSaturated fat -82%

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. Beef Liver raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169451/nutrients
  2. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/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.