Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Meat
  4. Beef
  5. Compare
  6. Beef vs. Bean

Beef vs. Bean — In-Depth Nutrition Comparison

Compare

What are the main differences between Beef and Bean?

  • Beef is richer in Vitamin B12, Vitamin B6, Selenium, Iron, Vitamin B3, Vitamin B2, Phosphorus, and Zinc, while Bean is higher in Fiber.
  • Beef's daily need coverage for Vitamin B12 is 175% higher.

We used Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted and Beans, baked, canned, no salt added types in this comparison.

Infographic

Beef vs Bean 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.
Beef
Beef
6
:
4
Bean
Bean
Contains more Iron +948.3%
Contains more Phosphorus +149%
Contains more Potassium +18.9%
Contains more Zinc +164.3%
Contains more Selenium +464.4%
Contains more Calcium +284.6%
Contains more Magnesium +128.6%
Contains less Sodium -98.1%
Contains more Copper +112.4%
Beef
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 114% 10% 111% 32% 8% 101% 33% 2% 139%
Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 11% 23% 45% 27% 1% 39% 69% 0% 25%
Contains more Iron +948.3%
Contains more Phosphorus +149%
Contains more Potassium +18.9%
Contains more Zinc +164.3%
Contains more Selenium +464.4%
Contains more Calcium +284.6%
Contains more Magnesium +128.6%
Contains less Sodium -98.1%
Contains more Copper +112.4%

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.
Beef
Beef
8
:
4
Bean
Bean
Contains more Vitamin E +66.7%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +566.7%
Contains more Vitamin B3 +1239.5%
Contains more Vitamin B6 +414.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +100%
Contains more Vitamin A +1666.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +102.7%
Contains more Folate +242.9%
Beef
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 3% 0% 19% 93% 108% 29% 155% 6% 527% 4%
Bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 3% 0% 11% 38% 14% 9% 0% 30% 18% 0% 2%
Contains more Vitamin E +66.7%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +566.7%
Contains more Vitamin B3 +1239.5%
Contains more Vitamin B6 +414.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +100%
Contains more Vitamin A +1666.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +102.7%
Contains more Folate +242.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beef
Beef
2
:
3
Bean
Bean
Contains more Protein +474%
Contains more Fats +1535%
Contains more Carbs +∞%
Contains more Water +10.5%
Contains more Other +755%
Beef
28% 7% 66%
Protein: 27.55 g
Fats: 6.54 g
Carbs: 0 g
Water: 65.71 g
Other: 0.2 g
Bean
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Contains more Protein +474%
Contains more Fats +1535%
Contains more Carbs +∞%
Contains more Water +10.5%
Contains more Other +755%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beef
Beef
2
:
1
Bean
Bean
Contains more Monounsaturated Fat +7711.4%
Contains more Polyunsaturated fat +209.3%
Contains less Saturated Fat -96%
Beef
44% 47% 9%
Saturated Fat: 2.595 g
Monounsaturated Fat: 2.734 g
Polyunsaturated fat: 0.532 g
Bean
33% 11% 55%
Saturated Fat: 0.103 g
Monounsaturated Fat: 0.035 g
Polyunsaturated fat: 0.172 g
Contains more Monounsaturated Fat +7711.4%
Contains more Polyunsaturated fat +209.3%
Contains less Saturated Fat -96%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Beef Bean Opinion
Net carbs 0g 14.99g Bean
Protein 27.55g 4.8g Beef
Fats 6.54g 0.4g Beef
Carbs 0g 20.49g Bean
Calories 169kcal 105kcal Beef
Sugar 0g 7.78g Beef
Fiber 0g 5.5g Bean
Calcium 13mg 50mg Bean
Iron 3.04mg 0.29mg Beef
Magnesium 14mg 32mg Bean
Phosphorus 259mg 104mg Beef
Potassium 352mg 296mg Beef
Sodium 54mg 1mg Bean
Zinc 3.7mg 1.4mg Beef
Copper 0.097mg 0.206mg Bean
Manganese 0.009mg Beef
Selenium 25.4µg 4.5µg Beef
Vitamin A 6IU 106IU Bean
Vitamin A RAE 2µg 5µg Bean
Vitamin E 0.25mg 0.15mg Beef
Vitamin D 3IU 0IU Beef
Vitamin D 0.1µg 0µg Beef
Vitamin C 0mg 3.1mg Bean
Vitamin B1 0.074mg 0.15mg Bean
Vitamin B2 0.4mg 0.06mg Beef
Vitamin B3 5.76mg 0.43mg Beef
Vitamin B5 0.481mg Beef
Vitamin B6 0.669mg 0.13mg Beef
Folate 7µg 24µg Bean
Vitamin B12 4.21µg 0µg Beef
Vitamin K 1.6µg 0.8µg Beef
Tryptophan 0.359mg Beef
Threonine 1.534mg Beef
Isoleucine 1.52mg Beef
Leucine 2.833mg Beef
Lysine 3.178mg Beef
Methionine 0.871mg Beef
Phenylalanine 1.299mg Beef
Valine 1.603mg Beef
Histidine 1.244mg Beef
Cholesterol 85mg 0mg Bean
Trans Fat 0.375g 0g Bean
Saturated Fat 2.595g 0.103g Bean
Omega-3 - DHA 0.002g 0g Beef
Omega-3 - EPA 0.002g 0g Beef
Omega-3 - DPA 0.011g 0g Beef
Monounsaturated Fat 2.734g 0.035g Beef
Polyunsaturated fat 0.532g 0.172g Beef
Omega-6 - Eicosadienoic acid 0.002g Beef
Omega-6 - Linoleic acid 0.349g Beef
Omega-3 - ALA 0.013g Beef
Omega-6 - Dihomo-gamma-linoleic acid 0.017g Beef

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beef Bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Beef
Beef vs Steak
Steak
Beef
Beef vs Chicken meat
Chicken meat
Beef
Beef vs Lamb
Lamb
Bean
Bean vs Kidney beans raw
Kidney beans raw
Bean
Bean vs Bean raw
Bean raw
Bean
Bean vs Cranberry bean raw
Cranberry bean raw

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
79%
Beef
11%
Bean
Minerals Daily Need Coverage Score
55%
Beef
25%
Bean

Comparison summary

Which food is lower in Sugar?
Beef
Beef is lower in Sugar (difference - 7.78g)
Which food is lower in glycemic index?
Beef
Beef is lower in glycemic index (difference - 33)
Which food is cheaper?
Beef
Beef is cheaper (difference - $1.5)
Which food is richer in minerals?
Beef
Beef is relatively richer in minerals
Which food is richer in vitamins?
Beef
Beef is relatively richer in vitamins
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 53mg)
Which food is lower in Cholesterol?
Bean
Bean is lower in Cholesterol (difference - 85mg)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 2.492g)

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174006/nutrients
  2. Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.