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Bean vs. Beef — In-Depth Nutrition Comparison

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What are the main differences between Bean and Beef?

  • Bean is richer in Fiber, while Beef is higher in Vitamin B12, Vitamin B6, Selenium, Iron, Vitamin B3, Vitamin B2, Phosphorus, and Zinc.
  • Beef's daily need coverage for Vitamin B12 is 175% higher.

We used Beans, baked, canned, no salt added and Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted types in this comparison.

Infographic

Bean vs Beef 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.
Bean
4
:
6
Beef
Contains more Calcium +284.6%
Contains more Magnesium +128.6%
Contains less Sodium -98.1%
Contains more Copper +112.4%
Contains more Iron +948.3%
Contains more Phosphorus +149%
Contains more Potassium +18.9%
Contains more Zinc +164.3%
Contains more Selenium +464.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 11% 23% 45% 27% 1% 39% 69% 0% 25%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 114% 10% 111% 32% 8% 101% 33% 2% 139%
Contains more Calcium +284.6%
Contains more Magnesium +128.6%
Contains less Sodium -98.1%
Contains more Copper +112.4%
Contains more Iron +948.3%
Contains more Phosphorus +149%
Contains more Potassium +18.9%
Contains more Zinc +164.3%
Contains more Selenium +464.4%

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.
Bean
4
:
8
Beef
Contains more Vitamin A +1666.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +102.7%
Contains more Folate +242.9%
Contains more Vitamin E +66.7%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +566.7%
Contains more Vitamin B3 +1239.5%
Contains more Vitamin B6 +414.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +100%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 3% 0% 11% 38% 14% 9% 0% 30% 18% 0% 2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 3% 0% 19% 93% 108% 29% 155% 6% 527% 4%
Contains more Vitamin A +1666.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +102.7%
Contains more Folate +242.9%
Contains more Vitamin E +66.7%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +566.7%
Contains more Vitamin B3 +1239.5%
Contains more Vitamin B6 +414.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +100%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bean
3
:
2
Beef
Contains more Carbs +∞%
Contains more Water +10.5%
Contains more Other +755%
Contains more Protein +474%
Contains more Fats +1535%
Equal in Water - 65.71
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
28% 7% 66%
Protein: 27.55 g
Fats: 6.54 g
Carbs: 0 g
Water: 65.71 g
Other: 0.2 g
Contains more Carbs +∞%
Contains more Water +10.5%
Contains more Other +755%
Contains more Protein +474%
Contains more Fats +1535%
Equal in Water - 65.71

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bean
1
:
2
Beef
Contains less Saturated Fat -96%
Contains more Monounsaturated Fat +7711.4%
Contains more Polyunsaturated fat +209.3%
33% 11% 55%
Saturated Fat: 0.103 g
Monounsaturated Fat: 0.035 g
Polyunsaturated fat: 0.172 g
44% 47% 9%
Saturated Fat: 2.595 g
Monounsaturated Fat: 2.734 g
Polyunsaturated fat: 0.532 g
Contains less Saturated Fat -96%
Contains more Monounsaturated Fat +7711.4%
Contains more Polyunsaturated fat +209.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bean Beef Opinion
Net carbs 14.99g 0g Bean
Protein 4.8g 27.55g Beef
Fats 0.4g 6.54g Beef
Carbs 20.49g 0g Bean
Calories 105kcal 169kcal Beef
Sugar 7.78g 0g Beef
Fiber 5.5g 0g Bean
Calcium 50mg 13mg Bean
Iron 0.29mg 3.04mg Beef
Magnesium 32mg 14mg Bean
Phosphorus 104mg 259mg Beef
Potassium 296mg 352mg Beef
Sodium 1mg 54mg Bean
Zinc 1.4mg 3.7mg Beef
Copper 0.206mg 0.097mg Bean
Manganese 0.009mg Beef
Selenium 4.5µg 25.4µg Beef
Vitamin A 106IU 6IU Bean
Vitamin A RAE 5µg 2µg Bean
Vitamin E 0.15mg 0.25mg Beef
Vitamin D 0IU 3IU Beef
Vitamin D 0µg 0.1µg Beef
Vitamin C 3.1mg 0mg Bean
Vitamin B1 0.15mg 0.074mg Bean
Vitamin B2 0.06mg 0.4mg Beef
Vitamin B3 0.43mg 5.76mg Beef
Vitamin B5 0.481mg Beef
Vitamin B6 0.13mg 0.669mg Beef
Folate 24µg 7µg Bean
Vitamin B12 0µg 4.21µg Beef
Vitamin K 0.8µg 1.6µg Beef
Tryptophan 0.359mg Beef
Threonine 1.534mg Beef
Isoleucine 1.52mg Beef
Leucine 2.833mg Beef
Lysine 3.178mg Beef
Methionine 0.871mg Beef
Phenylalanine 1.299mg Beef
Valine 1.603mg Beef
Histidine 1.244mg Beef
Cholesterol 0mg 85mg Bean
Trans Fat 0g 0.375g Bean
Saturated Fat 0.103g 2.595g Bean
Omega-3 - DHA 0g 0.002g Beef
Omega-3 - EPA 0g 0.002g Beef
Omega-3 - DPA 0g 0.011g Beef
Monounsaturated Fat 0.035g 2.734g Beef
Polyunsaturated fat 0.172g 0.532g Beef
Omega-6 - Eicosadienoic acid 0.002g Beef
Omega-6 - Linoleic acid 0.349g Beef
Omega-3 - ALA 0.013g Beef
Omega-6 - Dihomo-gamma-linoleic acid 0.017g Beef

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean Beef
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
11%
Bean
79%
Beef
Minerals Daily Need Coverage Score
25%
Bean
55%
Beef

Comparison summary

Which food is lower in Sugar?
Beef
Beef is lower in Sugar (difference - 7.78g)
Which food is lower in glycemic index?
Beef
Beef is lower in glycemic index (difference - 33)
Which food is cheaper?
Beef
Beef is cheaper (difference - $1.5)
Which food is richer in minerals?
Beef
Beef is relatively richer in minerals
Which food is richer in vitamins?
Beef
Beef is relatively richer in vitamins
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 53mg)
Which food is lower in Cholesterol?
Bean
Bean is lower in Cholesterol (difference - 85mg)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 2.492g)

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/nutrients
  2. Beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174006/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.