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Adzuki bean vs. Chuck steak — In-Depth Nutrition Comparison

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Differences between adzuki bean and chuck steak

  • Adzuki bean is higher in folate, copper, manganese, fiber, vitamin B1, and iron; however, chuck steak is richer in vitamin B12, selenium, and zinc.
  • Adzuki bean's daily need coverage for folate is 154% higher.
  • Adzuki bean has less saturated fat.
  • Chuck steak has a lower glycemic index (0) than adzuki bean (29).

The food types used in this comparison are Beans, adzuki, mature seeds, raw and Beef, chuck eye steak, boneless, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled.

Infographic

Adzuki bean vs Chuck 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 91% 20% 111% 187% 365% 137% 163% 0.65% 226% 17%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.8% 29% 92% 26% 237% 83% 9.3% 1.6% 150%
Contains more MagnesiumMagnesium +477.3%
Contains more CalciumCalcium +312.5%
Contains more PotassiumPotassium +285.8%
Contains more IronIron +103.3%
Contains more CopperCopper +1320.8%
Contains more PhosphorusPhosphorus +97.4%
Contains less SodiumSodium -93%
Contains more ManganeseManganese +14316.7%
Contains more ZincZinc +72.2%
Contains more SeleniumSelenium +787.1%

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 0% 0.33% 0% 0% 114% 51% 49% 88% 81% 0% 0% 467% 0%
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% 2.3% 2% 1.5% 17% 44% 87% 45% 86% 379% 4% 4.5% 43%
Contains more Vitamin B1Vitamin B1 +589.4%
Contains more Vitamin B2Vitamin B2 +15.2%
Contains more Vitamin B5Vitamin B5 +95.6%
Contains more FolateFolate +10266.7%
Contains more Vitamin AVitamin A +600%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +77.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin B6 ~0.373mg

All nutrients comparison - raw data values

Nutrient Adzuki bean Chuck steak DV% diff.
Folate 622µg 6µg 154%
Vitamin B12 0µg 3.03µg 126%
Copper 1.094mg 0.077mg 113%
Manganese 1.73mg 0.012mg 75%
Fiber 12.7g 0g 51%
Selenium 3.1µg 27.5µg 44%
Saturated fat 0.191g 8.66g 38%
Zinc 5.04mg 8.68mg 33%
Vitamin B1 0.455mg 0.066mg 32%
Iron 4.98mg 2.45mg 32%
Cholesterol 0mg 87mg 29%
Fats 0.53g 19.64g 29%
Potassium 1254mg 325mg 27%
Phosphorus 381mg 193mg 27%
Magnesium 127mg 22mg 25%
Monounsaturated fat 0.05g 9.457g 24%
Carbs 62.9g 0g 21%
Vitamin B5 1.471mg 0.752mg 14%
Choline 79mg 14%
Vitamin B3 2.63mg 4.663mg 13%
Protein 19.87g 24.98g 10%
Calcium 66mg 16mg 5%
Polyunsaturated fat 0.113g 0.81g 5%
Calories 329kcal 277kcal 3%
Sodium 5mg 71mg 3%
Vitamin B2 0.22mg 0.191mg 2%
Vitamin B6 0.351mg 0.373mg 2%
Vitamin D 0µg 0.1µg 1%
Vitamin K 1.6µg 1%
Vitamin E 0.1mg 1%
Vitamin A 1µg 7µg 1%
Vitamin D 0IU 5IU 1%
Net carbs 50.2g 0g N/A
Trans fat 0g 1.287g N/A
Tryptophan 0.191mg 0.281mg 0%
Threonine 0.674mg 1.099mg 0%
Isoleucine 0.791mg 1.062mg 0%
Leucine 1.668mg 2.009mg 0%
Lysine 1.497mg 2.184mg 0%
Methionine 0.21mg 0.709mg 0%
Phenylalanine 1.052mg 0.951mg 0%
Valine 1.023mg 1.129mg 0%
Histidine 0.524mg 0.809mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - ALA 0.041g N/A
Omega-3 - DPA 0.004g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 0.619g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 63% 13% 3%
Protein: 19.87 g
Fats: 0.53 g
Carbs: 62.9 g
Water: 13.44 g
Other: 3.26 g
25% 20% 55%
Protein: 24.98 g
Fats: 19.64 g
Carbs: 0 g
Water: 55.22 g
Other: 0.16 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +1937.5%
Contains more ProteinProtein +25.7%
Contains more FatsFats +3605.7%
Contains more WaterWater +310.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
54% 14% 32%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.113 g
46% 50% 4%
Saturated fat: Sat. Fat 8.66 g
Monounsaturated fat: Mono. Fat 9.457 g
Polyunsaturated fat: Poly. Fat 0.81 g
Contains less Sat. FatSaturated fat -97.8%
Contains more Mono. FatMonounsaturated fat +18814%
Contains more Poly. FatPolyunsaturated fat +616.8%

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. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173727/nutrients
  2. Chuck steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171228/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.