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  6. Bean raw vs. Chuck steak

Bean raw vs. Chuck steak — In-Depth Nutrition Comparison

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Important differences between bean raw and chuck steak

  • Bean raw has more folate, copper, fiber, vitamin B1, manganese, magnesium, and iron; however, chuck steak is richer in vitamin B12 and zinc.
  • Bean raw's daily need coverage for folate is 130% more.
  • Bean raw contains less saturated fat.
  • Bean raw has a higher glycemic index. The glycemic index of bean raw is 33, while the glycemic index of chuck steak is 0.

The food varieties used in the comparison are Beans, pinto, mature seeds, raw and Beef, chuck eye steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled.

Infographic

Bean raw vs Chuck 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 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 16% 4.8% 29% 92% 26% 237% 83% 9.3% 1.6% 150%
Contains more MagnesiumMagnesium +700%
Contains more CalciumCalcium +606.3%
Contains more PotassiumPotassium +328.6%
Contains more IronIron +106.9%
Contains more CopperCopper +1059.7%
Contains more PhosphorusPhosphorus +113%
Contains less SodiumSodium -83.1%
Contains more ManganeseManganese +9466.7%
Contains more ZincZinc +280.7%
~equal in Selenium ~27.5µg

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% 2.3% 2% 1.5% 17% 44% 87% 45% 86% 379% 4% 4.5% 43%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +110%
Contains more Vitamin B1Vitamin B1 +980.3%
Contains more Vitamin B6Vitamin B6 +27.1%
Contains more Vitamin KVitamin K +250%
Contains more FolateFolate +8650%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +297.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +19.3%
~equal in Vitamin B2 ~0.191mg
~equal in Vitamin B5 ~0.752mg

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
25% 20% 55%
Protein: 24.98 g
Fats: 19.64 g
Carbs: 0 g
Water: 55.22 g
Other: 0.16 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +2068.8%
Contains more ProteinProtein +16.6%
Contains more FatsFats +1496.7%
Contains more WaterWater +387.4%

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
46% 50% 4%
Saturated fat: Sat. Fat 8.66 g
Monounsaturated fat: Mono. Fat 9.457 g
Polyunsaturated fat: Poly. Fat 0.81 g
Contains less Sat. FatSaturated fat -97.3%
Contains more Mono. FatMonounsaturated fat +4029.7%
Contains more Poly. FatPolyunsaturated fat +99%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bean raw Chuck steak DV% diff.
Folate 525µg 6µg 130%
Vitamin B12 0µg 3.03µg 126%
Copper 0.893mg 0.077mg 91%
Fiber 15.5g 0g 62%
Zinc 2.28mg 8.68mg 58%
Vitamin B1 0.713mg 0.066mg 54%
Manganese 1.148mg 0.012mg 49%
Saturated fat 0.235g 8.66g 38%
Magnesium 176mg 22mg 37%
Iron 5.07mg 2.45mg 33%
Potassium 1393mg 325mg 31%
Phosphorus 411mg 193mg 31%
Cholesterol 0mg 87mg 29%
Fats 1.23g 19.64g 28%
Monounsaturated fat 0.229g 9.457g 23%
Vitamin B3 1.174mg 4.663mg 22%
Carbs 62.55g 0g 21%
Starch 34.17g 14%
Calcium 113mg 16mg 10%
Vitamin B6 0.474mg 0.373mg 8%
Vitamin C 6.3mg 0mg 7%
Protein 21.42g 24.98g 7%
Calories 347kcal 277kcal 4%
Sodium 12mg 71mg 3%
Vitamin K 5.6µg 1.6µg 3%
Polyunsaturated fat 0.407g 0.81g 3%
Choline 66.2mg 79mg 2%
Vitamin B2 0.212mg 0.191mg 2%
Vitamin B5 0.785mg 0.752mg 1%
Selenium 27.9µg 27.5µg 1%
Vitamin D 0µg 0.1µg 1%
Vitamin E 0.21mg 0.1mg 1%
Vitamin A 0µg 7µg 1%
Vitamin D 0IU 5IU 1%
Net carbs 47.05g 0g N/A
Sugar 2.11g 0g N/A
Trans fat 0g 1.287g N/A
Tryptophan 0.237mg 0.281mg 0%
Threonine 0.81mg 1.099mg 0%
Isoleucine 0.871mg 1.062mg 0%
Leucine 1.558mg 2.009mg 0%
Lysine 1.356mg 2.184mg 0%
Methionine 0.259mg 0.709mg 0%
Phenylalanine 1.095mg 0.951mg 0%
Valine 0.998mg 1.129mg 0%
Histidine 0.556mg 0.809mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.041g N/A
Omega-3 - DPA 0g 0.004g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 0.619g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean raw Chuck steak
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
67%
Bean raw
55%
Chuck steak
Minerals Daily Need Coverage Score
131%
Bean raw
65%
Chuck steak

Comparison summary

Which food is lower in Sugar?
Chuck steak
Chuck steak is lower in Sugar (difference - 2.11g)
Which food is lower in glycemic index?
Chuck steak
Chuck steak is lower in glycemic index (difference - 33)
Which food is lower in Cholesterol?
Bean raw
Bean raw is lower in Cholesterol (difference - 87mg)
Which food contains less Sodium?
Bean raw
Bean raw contains less Sodium (difference - 59mg)
Which food is lower in Saturated fat?
Bean raw
Bean raw is lower in Saturated fat (difference - 8.425g)
Which food is cheaper?
Bean raw
Bean raw is cheaper (difference - $0.5)
Which food is richer in minerals?
Bean raw
Bean raw is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Chuck steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171228/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.