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  6. Bean raw vs. Rib eye steak

Bean raw vs. Rib eye steak — In-Depth Nutrition Comparison

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How are bean raw and rib eye steak different?

  • Bean raw is higher in folate, copper, fiber, vitamin B1, manganese, phosphorus, magnesium, and iron; however, rib eye steak is richer in vitamin B12.
  • Daily need coverage for folate for bean raw is 130% higher.
  • Bean raw has less saturated fat.
  • Rib eye steak has a lower glycemic index (0) than bean raw (33).

Beans, pinto, mature seeds, raw and Beef, rib eye steak, boneless, lip-on, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, grilled are the varieties used in this article.

Infographic

Bean raw vs Rib eye steak infographic
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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% 3.3% 23% 84% 27% 161% 65% 7% 10% 162%
Contains more MagnesiumMagnesium +700%
Contains more CalciumCalcium +927.3%
Contains more PotassiumPotassium +435.8%
Contains more IronIron +126.3%
Contains more CopperCopper +1016.3%
Contains more PhosphorusPhosphorus +170.4%
Contains less SodiumSodium -77.8%
Contains more ManganeseManganese +1335%
Contains more ZincZinc +159.2%
~equal in Selenium ~29.7µg

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% 2.7% 2% 3% 18% 66% 92% 32% 110% 263% 4% 4.5% 27%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +110%
Contains more Vitamin B1Vitamin B1 +904.2%
Contains more Vitamin B5Vitamin B5 +46.5%
Contains more Vitamin KVitamin K +250%
Contains more FolateFolate +8650%
Contains more CholineCholine +35.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +35.4%
Contains more Vitamin B3Vitamin B3 +318.1%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B6 ~0.477mg

All nutrients comparison - raw data values

Nutrient Bean raw Rib eye steak DV% diff.
Folate 525µg 6µg 130%
Copper 0.893mg 0.08mg 90%
Vitamin B12 0µg 2.1µg 88%
Fiber 15.5g 0g 62%
Vitamin B1 0.713mg 0.071mg 54%
Manganese 1.148mg 0.08mg 46%
Saturated fat 0.235g 9.684g 43%
Magnesium 176mg 22mg 37%
Phosphorus 411mg 152mg 37%
Iron 5.07mg 2.24mg 35%
Zinc 2.28mg 5.91mg 33%
Potassium 1393mg 260mg 33%
Fats 1.23g 21.81g 32%
Cholesterol 0mg 80mg 27%
Monounsaturated fat 0.229g 10.519g 26%
Vitamin B3 1.174mg 4.908mg 23%
Carbs 62.55g 0g 21%
Starch 34.17g 14%
Calcium 113mg 11mg 10%
Vitamin C 6.3mg 0mg 7%
Vitamin B2 0.212mg 0.287mg 6%
Protein 21.42g 23.69g 5%
Vitamin B5 0.785mg 0.536mg 5%
Polyunsaturated fat 0.407g 1.027g 4%
Choline 66.2mg 48.8mg 3%
Vitamin K 5.6µg 1.6µg 3%
Calories 347kcal 291kcal 3%
Selenium 27.9µg 29.7µg 3%
Sodium 12mg 54mg 2%
Vitamin D 0µg 0.2µg 1%
Vitamin E 0.21mg 0.1mg 1%
Vitamin A 0µg 8µg 1%
Vitamin D 0IU 7IU 1%
Net carbs 47.05g 0g N/A
Sugar 2.11g 0g N/A
Vitamin B6 0.474mg 0.477mg 0%
Trans fat 0g 1.478g N/A
Tryptophan 0.237mg 0.265mg 0%
Threonine 0.81mg 1.116mg 0%
Isoleucine 0.871mg 1.103mg 0%
Leucine 1.558mg 2.041mg 0%
Lysine 1.356mg 2.269mg 0%
Methionine 0.259mg 0.641mg 0%
Phenylalanine 1.095mg 0.95mg 0%
Valine 0.998mg 1.184mg 0%
Histidine 0.556mg 0.888mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - ALA 0.038g N/A
Omega-3 - DPA 0g 0.014g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.024g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A
Omega-6 - Linoleic acid 0.7g 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
24% 22% 54%
Protein: 23.69 g
Fats: 21.81 g
Carbs: 0 g
Water: 54.49 g
Other: 0.01 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +34600%
Contains more ProteinProtein +10.6%
Contains more FatsFats +1673.2%
Contains more WaterWater +380.9%

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% 5%
Saturated fat: Sat. Fat 9.684 g
Monounsaturated fat: Mono. Fat 10.519 g
Polyunsaturated fat: Poly. Fat 1.027 g
Contains less Sat. FatSaturated fat -97.6%
Contains more Mono. FatMonounsaturated fat +4493.4%
Contains more Poly. FatPolyunsaturated fat +152.3%

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. Rib eye steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173392/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.