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  6. Adzuki bean vs. Steak

Adzuki bean vs. Steak — In-Depth Nutrition Comparison

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How are adzuki bean and steak different?

  • Adzuki bean is richer in folate, copper, fiber, iron, vitamin B1, phosphorus, and potassium, while steak is higher in vitamin B12 and selenium.
  • Adzuki bean covers your daily need for folate, 154% more than steak.
  • Adzuki bean is lower in saturated fat.
  • Adzuki bean has a higher glycemic index (29) than steak (0).

Beans, adzuki, mature seeds, raw and Beef, rib eye steak, boneless, lip off, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled types were used in this article.

Infographic

Adzuki bean vs Steak 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.
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%
Steak
Steak
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 25% 90% 28% 173% 70% 7.6% 0% 173%
Contains more MagnesiumMagnesium +452.2%
Contains more CalciumCalcium +450%
Contains more PotassiumPotassium +349.5%
Contains more IronIron +107.5%
Contains more CopperCopper +1187.1%
Contains more PhosphorusPhosphorus +133.7%
Contains less SodiumSodium -91.4%
Contains more ManganeseManganese +∞%
Contains more ZincZinc +25.8%
Contains more SeleniumSelenium +925.8%

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%
Steak
Steak
7
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% 0% 1.5% 19% 69% 97% 0% 115% 275% 4% 4.5% 0%
Contains more Vitamin B1Vitamin B1 +514.9%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +10266.7%
Contains more Vitamin AVitamin A +600%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +36.8%
Contains more Vitamin B3Vitamin B3 +95.8%
Contains more Vitamin B6Vitamin B6 +42.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Adzuki bean Steak DV% diff.
Folate 622µg 6µg 154%
Copper 1.094mg 0.085mg 112%
Vitamin B12 0µg 2.2µg 92%
Manganese 1.73mg 75%
Selenium 3.1µg 31.8µg 52%
Fiber 12.7g 0g 51%
Saturated fat 0.191g 8.443g 38%
Iron 4.98mg 2.4mg 32%
Vitamin B1 0.455mg 0.074mg 32%
Phosphorus 381mg 163mg 31%
Vitamin B5 1.471mg 29%
Potassium 1254mg 279mg 29%
Fats 0.53g 19.02g 28%
Cholesterol 0mg 78mg 26%
Magnesium 127mg 23mg 25%
Monounsaturated fat 0.05g 9.171g 23%
Carbs 62.9g 0g 21%
Vitamin B3 2.63mg 5.149mg 16%
Zinc 5.04mg 6.34mg 12%
Vitamin B6 0.351mg 0.5mg 11%
Protein 19.87g 24.85g 10%
Vitamin B2 0.22mg 0.301mg 6%
Calcium 66mg 12mg 5%
Polyunsaturated fat 0.113g 0.896g 5%
Calories 329kcal 271kcal 3%
Sodium 5mg 58mg 2%
Vitamin D 0µg 0.1µg 1%
Vitamin K 1.6µg 1%
Vitamin A 1µg 7µg 1%
Vitamin D 0IU 6IU 1%
Net carbs 50.2g 0g N/A
Tryptophan 0.191mg 0.278mg 0%
Threonine 0.674mg 1.171mg 0%
Isoleucine 0.791mg 1.157mg 0%
Leucine 1.668mg 2.142mg 0%
Lysine 1.497mg 2.38mg 0%
Methionine 0.21mg 0.672mg 0%
Phenylalanine 1.052mg 0.997mg 0%
Valine 1.023mg 1.242mg 0%
Histidine 0.524mg 0.931mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - DHA 0.001g N/A
Omega-3 - DPA 0.013g 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
Steak
Steak
3
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +503.7%
Contains more ProteinProtein +25.1%
Contains more FatsFats +3488.7%
Contains more WaterWater +313.6%

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
Steak
Steak
2
46% 50% 5%
Saturated fat: Sat. Fat 8.443 g
Monounsaturated fat: Mono. Fat 9.171 g
Polyunsaturated fat: Poly. Fat 0.896 g
Contains less Sat. FatSaturated fat -97.7%
Contains more Mono. FatMonounsaturated fat +18242%
Contains more Poly. FatPolyunsaturated fat +692.9%

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. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/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.