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Bean raw vs. Ground beef — In-Depth Nutrition Comparison

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What are the differences between bean raw and ground beef?

  • Bean raw is higher in folate, copper, fiber, vitamin B1, manganese, magnesium, iron, phosphorus, and potassium, yet ground beef is higher in vitamin B12.
  • Bean raw's daily need coverage for folate is 130% more.
  • The glycemic index of ground beef is lower.

We used Beans, pinto, mature seeds, raw and Beef, ground, 70% lean meat / 30% fat, loaf, cooked, baked types in this article.

Infographic

Bean raw vs Ground beef 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 12% 9.9% 21% 85% 26% 159% 71% 9.5% 1.2% 104%
Contains more MagnesiumMagnesium +935.3%
Contains more CalciumCalcium +242.4%
Contains more PotassiumPotassium +478%
Contains more IronIron +123.3%
Contains more CopperCopper +1030.4%
Contains more PhosphorusPhosphorus +147.6%
Contains less SodiumSodium -83.6%
Contains more ManganeseManganese +12655.6%
Contains more SeleniumSelenium +46.1%
Contains more ZincZinc +156.1%

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% 13% 39% 75% 31% 72% 311% 7.3% 5.3% 40%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +75%
Contains more Vitamin B1Vitamin B1 +1298%
Contains more Vitamin B2Vitamin B2 +24%
Contains more Vitamin B5Vitamin B5 +53.3%
Contains more Vitamin B6Vitamin B6 +52.4%
Contains more Vitamin KVitamin K +93.1%
Contains more FolateFolate +7400%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +242.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +10.6%
~equal in Vitamin D ~0µg

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
24% 15% 58% 2%
Protein: 23.87 g
Fats: 15.37 g
Carbs: 0 g
Water: 58.37 g
Other: 2.39 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +45.2%
Contains more ProteinProtein +11.4%
Contains more FatsFats +1149.6%
Contains more WaterWater +415.2%

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
44% 53% 3%
Saturated fat: Sat. Fat 6.073 g
Monounsaturated fat: Mono. Fat 7.322 g
Polyunsaturated fat: Poly. Fat 0.408 g
Contains less Sat. FatSaturated fat -96.1%
Contains more Mono. FatMonounsaturated fat +3097.4%
~equal in Polyunsaturated fat ~0.408g

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 Ground beef
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 ok

All nutrients comparison - raw data values

Nutrient Bean raw Ground beef DV% diff.
Folate 525µg 7µg 130%
Vitamin B12 0µg 2.49µg 104%
Copper 0.893mg 0.079mg 90%
Fiber 15.5g 0g 62%
Vitamin B1 0.713mg 0.051mg 55%
Manganese 1.148mg 0.009mg 50%
Magnesium 176mg 17mg 38%
Phosphorus 411mg 166mg 35%
Iron 5.07mg 2.27mg 35%
Potassium 1393mg 241mg 34%
Zinc 2.28mg 5.84mg 32%
Cholesterol 0mg 88mg 29%
Saturated fat 0.235g 6.073g 27%
Fats 1.23g 15.37g 22%
Carbs 62.55g 0g 21%
Vitamin B3 1.174mg 4.026mg 18%
Monounsaturated fat 0.229g 7.322g 18%
Selenium 27.9µg 19.1µg 16%
Starch 34.17g 14%
Vitamin B6 0.474mg 0.311mg 13%
Calcium 113mg 33mg 8%
Vitamin C 6.3mg 0mg 7%
Vitamin B5 0.785mg 0.512mg 5%
Calories 347kcal 241kcal 5%
Protein 21.42g 23.87g 5%
Vitamin B2 0.212mg 0.171mg 3%
Sodium 12mg 73mg 3%
Vitamin K 5.6µg 2.9µg 2%
Vitamin E 0.21mg 0.12mg 1%
Choline 66.2mg 73.2mg 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 1.173g N/A
Polyunsaturated fat 0.407g 0.408g 0%
Tryptophan 0.237mg 0.121mg 0%
Threonine 0.81mg 0.923mg 0%
Isoleucine 0.871mg 1.055mg 0%
Leucine 1.558mg 1.861mg 0%
Lysine 1.356mg 1.976mg 0%
Methionine 0.259mg 0.614mg 0%
Phenylalanine 1.095mg 0.931mg 0%
Valine 0.998mg 1.172mg 0%
Histidine 0.556mg 0.775mg 0%
Omega-6 - Gamma-linoleic acid 0.008g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean raw Ground beef
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
46%
Ground beef
Minerals Daily Need Coverage Score
131%
Bean raw
50%
Ground beef

Comparison summary

Which food is lower in Sugar?
Ground beef
Ground beef is lower in Sugar (difference - 2.11g)
Which food is lower in glycemic index?
Ground beef
Ground beef is lower in glycemic index (difference - 33)
Which food is lower in Cholesterol?
Bean raw
Bean raw is lower in Cholesterol (difference - 88mg)
Which food contains less Sodium?
Bean raw
Bean raw contains less Sodium (difference - 61mg)
Which food is lower in Saturated fat?
Bean raw
Bean raw is lower in Saturated fat (difference - 5.838g)
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?
Bean raw
Bean raw is relatively richer in vitamins

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. Ground beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169474/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.