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  6. Black turtle bean vs. Steak

Black turtle bean vs. Steak — In-Depth Nutrition Comparison

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Summary of differences between black turtle bean and steak

  • Black turtle bean has more folate, copper, iron, vitamin B1, fiber, and phosphorus; however, steak is higher in vitamin B12, selenium, and zinc.
  • Black turtle bean covers your daily need for folate, 110% more than 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 off, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled.

Infographic

Black turtle 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 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 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 +595.7%
Contains more CalciumCalcium +1233.3%
Contains more PotassiumPotassium +437.6%
Contains more IronIron +262.5%
Contains more CopperCopper +1076.5%
Contains more PhosphorusPhosphorus +169.9%
Contains less SodiumSodium -84.5%
Contains more ManganeseManganese +∞%
Contains more ZincZinc +188.2%
Contains more SeleniumSelenium +893.8%

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% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 0%
Steak
Steak
6
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 EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1116.2%
Contains more Vitamin B5Vitamin B5 +∞%
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 +56%
Contains more Vitamin B3Vitamin B3 +163.4%
Contains more Vitamin B6Vitamin B6 +74.8%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Black turtle bean Steak DV% diff.
Folate 444µg 6µg 110%
Copper 1mg 0.085mg 102%
Vitamin B12 0µg 2.2µg 92%
Iron 8.7mg 2.4mg 79%
Vitamin B1 0.9mg 0.074mg 69%
Fiber 15.5g 0g 62%
Selenium 3.2µg 31.8µg 52%
Manganese 1mg 43%
Phosphorus 440mg 163mg 40%
Zinc 2.2mg 6.34mg 38%
Saturated fat 0.232g 8.443g 37%
Potassium 1500mg 279mg 36%
Magnesium 160mg 23mg 33%
Fats 0.9g 19.02g 28%
Cholesterol 0mg 78mg 26%
Monounsaturated fat 0.078g 9.171g 23%
Carbs 63.25g 0g 21%
Vitamin B3 1.955mg 5.149mg 20%
Vitamin B5 0.899mg 18%
Vitamin B6 0.286mg 0.5mg 16%
Calcium 160mg 12mg 15%
Vitamin B2 0.193mg 0.301mg 8%
Protein 21.25g 24.85g 7%
Polyunsaturated fat 0.387g 0.896g 3%
Vitamin K 5.6µg 1.6µg 3%
Calories 339kcal 271kcal 3%
Sodium 9mg 58mg 2%
Vitamin D 0µg 0.1µg 1%
Vitamin E 0.21mg 1%
Vitamin A 0µg 7µg 1%
Vitamin D 0IU 6IU 1%
Net carbs 47.75g 0g N/A
Sugar 2.12g 0g N/A
Tryptophan 0.252mg 0.278mg 0%
Threonine 0.894mg 1.171mg 0%
Isoleucine 0.938mg 1.157mg 0%
Leucine 1.697mg 2.142mg 0%
Lysine 1.459mg 2.38mg 0%
Methionine 0.32mg 0.672mg 0%
Phenylalanine 1.149mg 0.997mg 0%
Valine 1.112mg 1.242mg 0%
Histidine 0.592mg 0.931mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - DPA 0g 0.013g 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
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 +566.7%
Contains more ProteinProtein +16.9%
Contains more FatsFats +2013.3%
Contains more WaterWater +405.4%

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
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 -97.3%
Contains more Mono. FatMonounsaturated fat +11657.7%
Contains more Poly. FatPolyunsaturated fat +131.5%

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. 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.