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  6. Bean raw vs. Beefsteak raw

Bean raw vs. Beefsteak raw — In-Depth Nutrition Comparison

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What are the main differences between bean raw and beefsteak raw?

  • Bean raw is richer in folate, copper, fiber, vitamin B1, iron, magnesium, potassium, and phosphorus, yet beefsteak raw is richer in vitamin B12 and zinc.
  • Bean raw's daily need coverage for folate is 131% higher.
  • Beefsteak raw has a lower glycemic index than bean raw.

We used Beans, pinto, mature seeds, raw and Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw types in this comparison.

Infographic

Bean raw vs Beefsteak raw 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 18% 1.5% 33% 75% 26% 145% 94% 7.2% 0% 152%
Contains more MagnesiumMagnesium +604%
Contains more CalciumCalcium +2160%
Contains more PotassiumPotassium +271.5%
Contains more IronIron +153.5%
Contains more CopperCopper +1030.4%
Contains more PhosphorusPhosphorus +86.8%
Contains less SodiumSodium -78.2%
Contains more ManganeseManganese +∞%
Contains more ZincZinc +132.5%
~equal in Selenium ~27.9µg

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% 0.67% 0% 1.5% 19% 42% 95% 0% 125% 336% 3.8% 2.3% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +850.7%
Contains more Vitamin B2Vitamin B2 +16.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +273.3%
Contains more FolateFolate +17400%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +330%
Contains more Vitamin B6Vitamin B6 +14.6%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Bean raw Beefsteak raw DV% diff.
Folate 525µg 3µg 131%
Vitamin B12 0µg 2.69µg 112%
Copper 0.893mg 0.079mg 90%
Fiber 15.5g 0g 62%
Vitamin B1 0.713mg 0.075mg 53%
Manganese 1.148mg 50%
Iron 5.07mg 2mg 38%
Magnesium 176mg 25mg 36%
Potassium 1393mg 375mg 30%
Phosphorus 411mg 220mg 27%
Zinc 2.28mg 5.3mg 27%
Vitamin B3 1.174mg 5.048mg 24%
Cholesterol 0mg 67mg 22%
Carbs 62.55g 0g 21%
Vitamin B5 0.785mg 16%
Starch 34.17g 14%
Choline 66.2mg 12%
Calories 347kcal 134kcal 11%
Calcium 113mg 5mg 11%
Saturated fat 0.235g 1.875g 7%
Vitamin C 6.3mg 0mg 7%
Fats 1.23g 5.36g 6%
Monounsaturated fat 0.229g 2.354g 5%
Vitamin B6 0.474mg 0.543mg 5%
Vitamin K 5.6µg 1.5µg 3%
Sodium 12mg 55mg 2%
Vitamin B2 0.212mg 0.182mg 2%
Vitamin D 0µg 0.1µg 1%
Vitamin E 0.21mg 1%
Polyunsaturated fat 0.407g 0.189g 1%
Protein 21.42g 21.38g 0%
Net carbs 47.05g 0g N/A
Vitamin D 0IU 3IU 0%
Sugar 2.11g 0g N/A
Vitamin A 0µg 2µg 0%
Selenium 27.9µg 27.9µg 0%
Trans fat 0g 0.253g N/A
Tryptophan 0.237mg 0.262mg 0%
Threonine 0.81mg 1.099mg 0%
Isoleucine 0.871mg 1.09mg 0%
Leucine 1.558mg 2.011mg 0%
Lysine 1.356mg 2.247mg 0%
Methionine 0.259mg 0.621mg 0%
Phenylalanine 1.095mg 0.931mg 0%
Valine 0.998mg 1.152mg 0%
Histidine 0.556mg 0.868mg 0%
Omega-3 - DPA 0g 0.008g N/A
Omega-6 - Gamma-linoleic acid 0.007g N/A
Omega-6 - Linoleic acid 0.142g 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
21% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +951.5%
Contains more FatsFats +335.8%
Contains more WaterWater +543.7%
~equal in Protein ~21.38g

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
42% 53% 4%
Saturated fat: Sat. Fat 1.875 g
Monounsaturated fat: Mono. Fat 2.354 g
Polyunsaturated fat: Poly. Fat 0.189 g
Contains less Sat. FatSaturated fat -87.5%
Contains more Poly. FatPolyunsaturated fat +115.3%
Contains more Mono. FatMonounsaturated fat +927.9%

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. Beefsteak raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172173/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.