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  6. Black turtle bean vs. Chuck steak

Black turtle bean vs. Chuck steak — In-Depth Nutrition Comparison

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What are the main differences between black turtle bean and chuck steak?

  • Black turtle bean is richer in folate, copper, iron, vitamin B1, fiber, and manganese, yet chuck steak is richer in vitamin B12, zinc, and selenium.
  • Chuck steak's daily need coverage for vitamin B12 is 126% higher.
  • Black turtle bean contains less saturated fat.
  • Chuck steak has a lower glycemic index than black turtle bean.

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

Infographic

Black turtle bean vs Chuck 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 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 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 +627.3%
Contains more CalciumCalcium +900%
Contains more PotassiumPotassium +361.5%
Contains more IronIron +255.1%
Contains more CopperCopper +1198.7%
Contains more PhosphorusPhosphorus +128%
Contains less SodiumSodium -87.3%
Contains more ManganeseManganese +8233.3%
Contains more ZincZinc +294.5%
Contains more SeleniumSelenium +759.4%

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.
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% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 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 EVitamin E +110%
Contains more Vitamin B1Vitamin B1 +1263.6%
Contains more Vitamin B5Vitamin B5 +19.5%
Contains more Vitamin KVitamin K +250%
Contains more FolateFolate +7300%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +138.5%
Contains more Vitamin B6Vitamin B6 +30.4%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.191mg

All nutrients comparison - raw data values

Nutrient Black turtle bean Chuck steak DV% diff.
Vitamin B12 0µg 3.03µg 126%
Folate 444µg 6µg 110%
Copper 1mg 0.077mg 103%
Iron 8.7mg 2.45mg 78%
Vitamin B1 0.9mg 0.066mg 70%
Fiber 15.5g 0g 62%
Zinc 2.2mg 8.68mg 59%
Selenium 3.2µg 27.5µg 44%
Manganese 1mg 0.012mg 43%
Saturated fat 0.232g 8.66g 38%
Potassium 1500mg 325mg 35%
Phosphorus 440mg 193mg 35%
Magnesium 160mg 22mg 33%
Cholesterol 0mg 87mg 29%
Fats 0.9g 19.64g 29%
Monounsaturated fat 0.078g 9.457g 23%
Carbs 63.25g 0g 21%
Vitamin B3 1.955mg 4.663mg 17%
Choline 79mg 14%
Calcium 160mg 16mg 14%
Protein 21.25g 24.98g 7%
Vitamin B6 0.286mg 0.373mg 7%
Vitamin K 5.6µg 1.6µg 3%
Polyunsaturated fat 0.387g 0.81g 3%
Calories 339kcal 277kcal 3%
Sodium 9mg 71mg 3%
Vitamin B5 0.899mg 0.752mg 3%
Vitamin D 0µg 0.1µg 1%
Vitamin E 0.21mg 0.1mg 1%
Vitamin A 0µg 7µg 1%
Vitamin D 0IU 5IU 1%
Net carbs 47.75g 0g N/A
Sugar 2.12g 0g N/A
Vitamin B2 0.193mg 0.191mg 0%
Trans fat 0g 1.287g N/A
Tryptophan 0.252mg 0.281mg 0%
Threonine 0.894mg 1.099mg 0%
Isoleucine 0.938mg 1.062mg 0%
Leucine 1.697mg 2.009mg 0%
Lysine 1.459mg 2.184mg 0%
Methionine 0.32mg 0.709mg 0%
Phenylalanine 1.149mg 0.951mg 0%
Valine 1.112mg 1.129mg 0%
Histidine 0.592mg 0.809mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.041g N/A
Omega-3 - DPA 0g 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
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 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 +2150%
Contains more ProteinProtein +17.6%
Contains more FatsFats +2082.2%
Contains more WaterWater +402%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.078 g
Polyunsaturated fat: Poly. Fat 0.387 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 -97.3%
Contains more Mono. FatMonounsaturated fat +12024.4%
Contains more Poly. FatPolyunsaturated fat +109.3%

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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175186/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.