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  6. Beans vs. Beefsteak raw

Beans vs. Beefsteak raw — In-Depth Nutrition Comparison

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Summary of differences between beans and beefsteak raw

  • Beans have more fiber and copper; however, beefsteak raw is higher in vitamin B12, selenium, zinc, vitamin B6, vitamin B3, iron, and phosphorus.
  • Beefsteak raw covers your daily need for vitamin B12, 112% more than beans.
  • The glycemic index of beans is higher.

These are the specific foods used in this comparison Beans, baked, canned, no salt added and Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw.

Infographic

Beans vs Beefsteak raw 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.
Beans
Beans
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 1.5% 33% 75% 26% 145% 94% 7.2% 0% 152%
Contains more MagnesiumMagnesium +28%
Contains more CalciumCalcium +900%
Contains more CopperCopper +160.8%
Contains less SodiumSodium -98.2%
Contains more PotassiumPotassium +26.7%
Contains more IronIron +589.7%
Contains more ZincZinc +278.6%
Contains more PhosphorusPhosphorus +111.5%
Contains more SeleniumSelenium +520%
~equal in Manganese ~mg

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.
Beans
Beans
6
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 10% 1.7% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
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% 0.67% 0% 1.5% 19% 42% 95% 0% 125% 336% 3.8% 2.3% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +150%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +100%
Contains more FolateFolate +700%
Contains more CholineCholine +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +203.3%
Contains more Vitamin B3Vitamin B3 +1074%
Contains more Vitamin B6Vitamin B6 +317.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +87.5%
~equal in Vitamin B5 ~mg

All nutrients comparison - raw data values

Nutrient Beans Beefsteak raw DV% diff.
Vitamin B12 0µg 2.69µg 112%
Selenium 4.5µg 27.9µg 43%
Zinc 1.4mg 5.3mg 35%
Protein 4.8g 21.38g 33%
Vitamin B6 0.13mg 0.543mg 32%
Vitamin B3 0.43mg 5.048mg 29%
Cholesterol 0mg 67mg 22%
Fiber 5.5g 0g 22%
Iron 0.29mg 2mg 21%
Phosphorus 104mg 220mg 17%
Copper 0.206mg 0.079mg 14%
Vitamin B2 0.06mg 0.182mg 9%
Saturated fat 0.103g 1.875g 8%
Fats 0.4g 5.36g 8%
Carbs 20.49g 0g 7%
Monounsaturated fat 0.035g 2.354g 6%
Vitamin B1 0.15mg 0.075mg 6%
Choline 30.8mg 6%
Calcium 50mg 5mg 5%
Folate 24µg 3µg 5%
Vitamin C 3.1mg 0mg 3%
Potassium 296mg 375mg 2%
Magnesium 32mg 25mg 2%
Sodium 1mg 55mg 2%
Vitamin K 0.8µg 1.5µg 1%
Calories 105kcal 134kcal 1%
Vitamin D 0µg 0.1µg 1%
Vitamin E 0.15mg 1%
Net carbs 14.99g 0g N/A
Vitamin D 0IU 3IU 0%
Sugar 7.78g 0g N/A
Vitamin A 5µg 2µg 0%
Trans fat 0g 0.253g N/A
Polyunsaturated fat 0.172g 0.189g 0%
Tryptophan 0.262mg 0%
Threonine 1.099mg 0%
Isoleucine 1.09mg 0%
Leucine 2.011mg 0%
Lysine 2.247mg 0%
Methionine 0.621mg 0%
Phenylalanine 0.931mg 0%
Valine 1.152mg 0%
Histidine 0.868mg 0%
Omega-3 - DPA 0g 0.008g N/A
Omega-6 - Gamma-linoleic acid 0.007g N/A
Omega-6 - Linoleic acid 0.142g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beans
Beans
2
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
21% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +418.2%
Contains more ProteinProtein +345.4%
Contains more FatsFats +1240%
~equal in Water ~72.93g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beans
Beans
1
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
42% 53% 4%
Saturated fat: Sat. Fat 1.875 g
Monounsaturated fat: Mono. Fat 2.354 g
Polyunsaturated fat: Poly. Fat 0.189 g
Contains less Sat. FatSaturated fat -94.5%
Contains more Mono. FatMonounsaturated fat +6625.7%
~equal in Polyunsaturated fat ~0.189g

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. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/nutrients
  2. Beefsteak raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172173/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.