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  6. Beans vs. Rib eye steak

Beans vs. Rib eye steak — In-Depth Nutrition Comparison

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What are the main differences between beans and rib eye steak?

  • Beans are richer in fiber, while rib eye steak is higher in vitamin B12, selenium, zinc, vitamin B3, vitamin B6, iron, and vitamin B2.
  • Rib eye steak's daily need coverage for vitamin B12 is 88% higher.
  • Beans are lower in saturated fat.
  • Beans have a higher glycemic index (33) than rib eye steak (0).

We used Beans, baked, canned, no salt added and Beef, rib eye steak, boneless, lip-on, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, grilled types in this comparison.

Infographic

Beans 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.
Beans
Beans
5
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 16% 3.3% 23% 84% 27% 161% 65% 7% 10% 162%
Contains more MagnesiumMagnesium +45.5%
Contains more CalciumCalcium +354.5%
Contains more PotassiumPotassium +13.8%
Contains more CopperCopper +157.5%
Contains less SodiumSodium -98.1%
Contains more IronIron +672.4%
Contains more ZincZinc +322.1%
Contains more PhosphorusPhosphorus +46.2%
Contains more SeleniumSelenium +560%

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
4
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% 2.7% 2% 3% 18% 66% 92% 32% 110% 263% 4% 4.5% 27%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +50%
Contains more Vitamin B1Vitamin B1 +111.3%
Contains more FolateFolate +300%
Contains more Vitamin AVitamin A +60%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +378.3%
Contains more Vitamin B3Vitamin B3 +1041.4%
Contains more Vitamin B6Vitamin B6 +266.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +100%
Contains more CholineCholine +58.4%

All nutrients comparison - raw data values

Nutrient Beans Rib eye steak DV% diff.
Vitamin B12 0µg 2.1µg 88%
Selenium 4.5µg 29.7µg 46%
Saturated fat 0.103g 9.684g 44%
Zinc 1.4mg 5.91mg 41%
Protein 4.8g 23.69g 38%
Fats 0.4g 21.81g 33%
Vitamin B3 0.43mg 4.908mg 28%
Cholesterol 0mg 80mg 27%
Vitamin B6 0.13mg 0.477mg 27%
Monounsaturated fat 0.035g 10.519g 26%
Iron 0.29mg 2.24mg 24%
Fiber 5.5g 0g 22%
Vitamin B2 0.06mg 0.287mg 17%
Copper 0.206mg 0.08mg 14%
Vitamin B5 0.536mg 11%
Calories 105kcal 291kcal 9%
Phosphorus 104mg 152mg 7%
Vitamin B1 0.15mg 0.071mg 7%
Carbs 20.49g 0g 7%
Polyunsaturated fat 0.172g 1.027g 6%
Folate 24µg 6µg 5%
Calcium 50mg 11mg 4%
Choline 30.8mg 48.8mg 3%
Vitamin C 3.1mg 0mg 3%
Manganese 0.08mg 3%
Magnesium 32mg 22mg 2%
Sodium 1mg 54mg 2%
Potassium 296mg 260mg 1%
Vitamin D 0IU 7IU 1%
Vitamin K 0.8µg 1.6µg 1%
Vitamin D 0µg 0.2µg 1%
Net carbs 14.99g 0g N/A
Sugar 7.78g 0g N/A
Vitamin E 0.15mg 0.1mg 0%
Vitamin A 5µg 8µg 0%
Trans fat 0g 1.478g N/A
Tryptophan 0.265mg 0%
Threonine 1.116mg 0%
Isoleucine 1.103mg 0%
Leucine 2.041mg 0%
Lysine 2.269mg 0%
Methionine 0.641mg 0%
Phenylalanine 0.95mg 0%
Valine 1.184mg 0%
Histidine 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
Beans
Beans
3
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 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 WaterWater +33.2%
Contains more OtherOther +17000%
Contains more ProteinProtein +393.5%
Contains more FatsFats +5352.5%

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
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 -98.9%
Contains more Mono. FatMonounsaturated fat +29954.3%
Contains more Poly. FatPolyunsaturated fat +497.1%

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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. 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.