Beans vs. Beef — In-Depth Nutrition Comparison
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What are the main differences between beans and beef?
- Beans are 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.
- Beans have a higher glycemic index (33) than beef (0).
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.
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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.
| Contains more MagnesiumMagnesium | +128.6% |
| Contains more CalciumCalcium | +284.6% |
| Contains more CopperCopper | +112.4% |
| Contains less SodiumSodium | -98.1% |
| Contains more PotassiumPotassium | +18.9% |
| Contains more IronIron | +948.3% |
| Contains more ZincZinc | +164.3% |
| Contains more PhosphorusPhosphorus | +149% |
| Contains more SeleniumSelenium | +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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +150% |
| Contains more Vitamin B1Vitamin B1 | +102.7% |
| Contains more FolateFolate | +242.9% |
| Contains more Vitamin EVitamin E | +66.7% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +566.7% |
| Contains more Vitamin B3Vitamin B3 | +1239.5% |
| Contains more Vitamin B6Vitamin B6 | +414.6% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +100% |
| Contains more CholineCholine | +145.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0µg | 4.21µg | 175% |
| Protein | 4.8g | 27.55g | 46% |
| Vitamin B6 | 0.13mg | 0.669mg | 41% |
| Selenium | 4.5µg | 25.4µg | 38% |
| Iron | 0.29mg | 3.04mg | 34% |
| Vitamin B3 | 0.43mg | 5.76mg | 33% |
| Cholesterol | 0mg | 85mg | 28% |
| Vitamin B2 | 0.06mg | 0.4mg | 26% |
| Fiber | 5.5g | 0g | 22% |
| Phosphorus | 104mg | 259mg | 22% |
| Zinc | 1.4mg | 3.7mg | 21% |
| Copper | 0.206mg | 0.097mg | 12% |
| Saturated fat | 0.103g | 2.595g | 11% |
| Vitamin B5 | 0.481mg | 10% | |
| Fats | 0.4g | 6.54g | 9% |
| Choline | 30.8mg | 75.6mg | 8% |
| Carbs | 20.49g | 0g | 7% |
| Monounsaturated fat | 0.035g | 2.734g | 7% |
| Vitamin B1 | 0.15mg | 0.074mg | 6% |
| Folate | 24µg | 7µg | 4% |
| Calcium | 50mg | 13mg | 4% |
| Magnesium | 32mg | 14mg | 4% |
| Calories | 105kcal | 169kcal | 3% |
| Vitamin C | 3.1mg | 0mg | 3% |
| Sodium | 1mg | 54mg | 2% |
| Potassium | 296mg | 352mg | 2% |
| Polyunsaturated fat | 0.172g | 0.532g | 2% |
| Vitamin D | 0µg | 0.1µg | 1% |
| Vitamin E | 0.15mg | 0.25mg | 1% |
| Vitamin K | 0.8µg | 1.6µg | 1% |
| Net carbs | 14.99g | 0g | N/A |
| Vitamin D | 0IU | 3IU | 0% |
| Sugar | 7.78g | 0g | N/A |
| Vitamin A | 5µg | 2µg | 0% |
| Manganese | 0.009mg | 0% | |
| Trans fat | 0g | 0.375g | N/A |
| Tryptophan | 0.359mg | 0% | |
| Threonine | 1.534mg | 0% | |
| Isoleucine | 1.52mg | 0% | |
| Leucine | 2.833mg | 0% | |
| Lysine | 3.178mg | 0% | |
| Methionine | 0.871mg | 0% | |
| Phenylalanine | 1.299mg | 0% | |
| Valine | 1.603mg | 0% | |
| Histidine | 1.244mg | 0% | |
| Omega-3 - EPA | 0g | 0.002g | N/A |
| Omega-3 - DHA | 0g | 0.002g | N/A |
| Omega-3 - ALA | 0.013g | N/A | |
| Omega-3 - DPA | 0g | 0.011g | N/A |
| Omega-6 - Dihomo-gamma-linoleic acid | 0.017g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.002g | N/A | |
| Omega-6 - Linoleic acid | 0.349g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +755% |
| Contains more ProteinProtein | +474% |
| Contains more FatsFats | +1535% |
~equal in
Water
~65.71g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -96% |
| Contains more Mono. FatMonounsaturated fat | +7711.4% |
| Contains more Poly. FatPolyunsaturated fat | +209.3% |
