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  6. Bean raw vs. Beef broiled

Bean raw vs. Beef broiled — In-Depth Nutrition Comparison

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Significant differences between bean raw and beef broiled

  • Bean raw has more folate, copper, fiber, vitamin B1, manganese, magnesium, potassium, and iron; however, beef broiled is richer in vitamin B12 and zinc.
  • Bean raw covers your daily folate needs 129% more than beef broiled.
  • Bean raw has a higher glycemic index. The glycemic index of bean raw is 33, while the glycemic index of beef broiled is 0.

Specific food types used in this comparison are Beans, pinto, mature seeds, raw and Beef, ground, 85% lean meat / 15% fat, patty, cooked, broiled.

Infographic

Bean raw vs Beef broiled 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 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.4% 28% 98% 28% 172% 85% 9.4% 1.6% 117%
Contains more MagnesiumMagnesium +738.1%
Contains more CalciumCalcium +527.8%
Contains more PotassiumPotassium +338.1%
Contains more IronIron +95%
Contains more CopperCopper +950.6%
Contains more PhosphorusPhosphorus +107.6%
Contains less SodiumSodium -83.3%
Contains more ManganeseManganese +9466.7%
Contains more SeleniumSelenium +29.8%
Contains more ZincZinc +176.8%

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 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
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% 1% 2.4% 0% 12% 41% 101% 39% 88% 330% 3% 6.8% 45%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +75%
Contains more Vitamin B1Vitamin B1 +1450%
Contains more Vitamin B2Vitamin B2 +20.5%
Contains more Vitamin B5Vitamin B5 +19.3%
Contains more Vitamin B6Vitamin B6 +24.1%
Contains more Vitamin KVitamin K +366.7%
Contains more FolateFolate +5733.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +358.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +24.5%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Bean raw Beef broiled DV% diff.
Folate 525µg 9µg 129%
Vitamin B12 0µg 2.64µg 110%
Copper 0.893mg 0.085mg 90%
Fiber 15.5g 0g 62%
Vitamin B1 0.713mg 0.046mg 56%
Manganese 1.148mg 0.012mg 49%
Zinc 2.28mg 6.31mg 37%
Magnesium 176mg 21mg 37%
Potassium 1393mg 318mg 32%
Iron 5.07mg 2.6mg 31%
Phosphorus 411mg 198mg 30%
Cholesterol 0mg 88mg 29%
Vitamin B3 1.174mg 5.378mg 26%
Saturated fat 0.235g 5.895g 26%
Fats 1.23g 15.41g 22%
Carbs 62.55g 0g 21%
Monounsaturated fat 0.229g 6.668g 16%
Starch 34.17g 14%
Selenium 27.9µg 21.5µg 12%
Calcium 113mg 18mg 10%
Protein 21.42g 25.93g 9%
Vitamin C 6.3mg 0mg 7%
Vitamin B6 0.474mg 0.382mg 7%
Calories 347kcal 250kcal 5%
Vitamin K 5.6µg 1.2µg 4%
Vitamin B2 0.212mg 0.176mg 3%
Vitamin B5 0.785mg 0.658mg 3%
Sodium 12mg 72mg 3%
Choline 66.2mg 82.4mg 3%
Vitamin E 0.21mg 0.12mg 1%
Polyunsaturated fat 0.407g 0.484g 1%
Net carbs 47.05g 0g N/A
Vitamin D 0IU 2IU 0%
Sugar 2.11g 0g N/A
Vitamin A 0µg 3µg 0%
Trans fat 0g 0.572g N/A
Tryptophan 0.237mg 0.094mg 0%
Threonine 0.81mg 0.72mg 0%
Isoleucine 0.871mg 0.822mg 0%
Leucine 1.558mg 1.45mg 0%
Lysine 1.356mg 1.54mg 0%
Methionine 0.259mg 0.478mg 0%
Phenylalanine 1.095mg 0.725mg 0%
Valine 0.998mg 0.914mg 0%
Histidine 0.556mg 0.604mg 0%
Omega-3 - EPA 0g 0.003g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - ALA 0.044g N/A
Omega-3 - DPA 0g 0.016g N/A
Omega-6 - Gamma-linoleic acid 0.012g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
26% 15% 58%
Protein: 25.93 g
Fats: 15.41 g
Carbs: 0 g
Water: 57.98 g
Other: 0.68 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +410.3%
Contains more ProteinProtein +21.1%
Contains more FatsFats +1152.8%
Contains more WaterWater +411.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
45% 51% 4%
Saturated fat: Sat. Fat 5.895 g
Monounsaturated fat: Mono. Fat 6.668 g
Polyunsaturated fat: Poly. Fat 0.484 g
Contains less Sat. FatSaturated fat -96%
Contains more Mono. FatMonounsaturated fat +2811.8%
Contains more Poly. FatPolyunsaturated fat +18.9%

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. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/nutrients
  2. Beef broiled - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174032/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.