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  6. Black turtle bean vs. Rib eye steak

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

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Summary of differences between black turtle bean and rib eye steak

  • Black turtle bean has more folate, copper, iron, vitamin B1, fiber, phosphorus, and manganese; however, rib eye steak is higher in vitamin B12 and selenium.
  • Black turtle bean covers your daily need for folate, 110% more than rib eye steak.
  • Black turtle bean has less saturated fat.
  • The glycemic index of black turtle bean is higher.

These are the specific foods used in this comparison Beans, black turtle, mature seeds, raw and Beef, rib eye steak, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, grilled.

Infographic

Black turtle bean vs Rib eye 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% 3.3% 23% 84% 27% 161% 65% 7% 10% 162%
Contains more MagnesiumMagnesium +627.3%
Contains more CalciumCalcium +1354.5%
Contains more PotassiumPotassium +476.9%
Contains more IronIron +288.4%
Contains more CopperCopper +1150%
Contains more PhosphorusPhosphorus +189.5%
Contains less SodiumSodium -83.3%
Contains more ManganeseManganese +1150%
Contains more ZincZinc +168.6%
Contains more SeleniumSelenium +828.1%

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% 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% 2.7% 2% 3% 18% 66% 92% 32% 110% 263% 4% 4.5% 27%
Contains more Vitamin EVitamin E +110%
Contains more Vitamin B1Vitamin B1 +1167.6%
Contains more Vitamin B5Vitamin B5 +67.7%
Contains more Vitamin KVitamin K +250%
Contains more FolateFolate +7300%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +48.7%
Contains more Vitamin B3Vitamin B3 +151%
Contains more Vitamin B6Vitamin B6 +66.8%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg

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
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 OtherOther +35900%
Contains more ProteinProtein +11.5%
Contains more FatsFats +2323.3%
Contains more WaterWater +395.4%

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% 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 -97.6%
Contains more Mono. FatMonounsaturated fat +13385.9%
Contains more Poly. FatPolyunsaturated fat +165.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Black turtle bean Rib eye steak
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Black turtle bean Rib eye steak DV% diff.
Folate 444µg 6µg 110%
Copper 1mg 0.08mg 102%
Vitamin B12 0µg 2.1µg 88%
Iron 8.7mg 2.24mg 81%
Vitamin B1 0.9mg 0.071mg 69%
Fiber 15.5g 0g 62%
Selenium 3.2µg 29.7µg 48%
Saturated fat 0.232g 9.684g 43%
Phosphorus 440mg 152mg 41%
Manganese 1mg 0.08mg 40%
Potassium 1500mg 260mg 36%
Zinc 2.2mg 5.91mg 34%
Magnesium 160mg 22mg 33%
Fats 0.9g 21.81g 32%
Cholesterol 0mg 80mg 27%
Monounsaturated fat 0.078g 10.519g 26%
Carbs 63.25g 0g 21%
Vitamin B3 1.955mg 4.908mg 18%
Calcium 160mg 11mg 15%
Vitamin B6 0.286mg 0.477mg 15%
Choline 48.8mg 9%
Vitamin B2 0.193mg 0.287mg 7%
Vitamin B5 0.899mg 0.536mg 7%
Protein 21.25g 23.69g 5%
Polyunsaturated fat 0.387g 1.027g 4%
Vitamin K 5.6µg 1.6µg 3%
Calories 339kcal 291kcal 2%
Sodium 9mg 54mg 2%
Vitamin D 0µg 0.2µg 1%
Vitamin E 0.21mg 0.1mg 1%
Vitamin A 0µg 8µg 1%
Vitamin D 0IU 7IU 1%
Net carbs 47.75g 0g N/A
Sugar 2.12g 0g N/A
Trans fat 0g 1.478g N/A
Tryptophan 0.252mg 0.265mg 0%
Threonine 0.894mg 1.116mg 0%
Isoleucine 0.938mg 1.103mg 0%
Leucine 1.697mg 2.041mg 0%
Lysine 1.459mg 2.269mg 0%
Methionine 0.32mg 0.641mg 0%
Phenylalanine 1.149mg 0.95mg 0%
Valine 1.112mg 1.184mg 0%
Histidine 0.592mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black turtle bean Rib eye steak
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
60%
Black turtle bean
48%
Rib eye steak
Minerals Daily Need Coverage Score
135%
Black turtle bean
56%
Rib eye steak

Comparison summary

Which food is lower in Sugar?
Rib eye steak
Rib eye steak is lower in Sugar (difference - 2.12g)
Which food is lower in glycemic index?
Rib eye steak
Rib eye steak is lower in glycemic index (difference - 20)
Which food is lower in Cholesterol?
Black turtle bean
Black turtle bean is lower in Cholesterol (difference - 80mg)
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 45mg)
Which food is lower in Saturated fat?
Black turtle bean
Black turtle bean is lower in Saturated fat (difference - 9.452g)
Which food is cheaper?
Black turtle bean
Black turtle bean is cheaper (difference - $0.4)
Which food is richer in minerals?
Black turtle bean
Black turtle bean is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. 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.