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  6. Broad bean raw vs. Beefsteak raw

Broad bean raw vs. Beefsteak raw — In-Depth Nutrition Comparison

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What are the differences between broad bean raw and beefsteak raw?

  • Broad bean raw is higher in folate, copper, vitamin K, and fiber, yet beefsteak raw is higher in vitamin B12, selenium, zinc, vitamin B6, and vitamin B3.
  • Beefsteak raw's daily need coverage for vitamin B12 is 112% more.
  • The glycemic index of beefsteak raw is lower.

We used Beans, fava, in pod, raw and Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw types in this article.

Infographic

Broad bean raw vs Beefsteak raw 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 24% 11% 29% 58% 134% 27% 55% 3.3% 86% 4.4%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 1.5% 33% 75% 26% 145% 94% 7.2% 0% 152%
Contains more MagnesiumMagnesium +32%
Contains more CalciumCalcium +640%
Contains more CopperCopper +408.9%
Contains less SodiumSodium -54.5%
Contains more ManganeseManganese +∞%
Contains more PotassiumPotassium +13%
Contains more IronIron +29%
Contains more ZincZinc +430%
Contains more PhosphorusPhosphorus +70.5%
Contains more SeleniumSelenium +3387.5%

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 12% 5.7% 23% 0% 33% 67% 42% 14% 24% 0% 102% 111% 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% 0.67% 0% 1.5% 19% 42% 95% 0% 125% 336% 3.8% 2.3% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +750%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +77.3%
Contains more Vitamin B2Vitamin B2 +59.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +2626.7%
Contains more FolateFolate +4833.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +124.5%
Contains more Vitamin B6Vitamin B6 +422.1%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Broad bean raw Beefsteak raw DV% diff.
Vitamin B12 0µg 2.69µg 112%
Selenium 0.8µg 27.9µg 49%
Zinc 1mg 5.3mg 39%
Copper 0.402mg 0.079mg 36%
Folate 148µg 3µg 36%
Vitamin B6 0.104mg 0.543mg 34%
Vitamin K 40.9µg 1.5µg 33%
Fiber 7.5g 0g 30%
Manganese 0.661mg 29%
Protein 7.92g 21.38g 27%
Cholesterol 0mg 67mg 22%
Vitamin B3 2.249mg 5.048mg 17%
Phosphorus 129mg 220mg 13%
Vitamin B2 0.29mg 0.182mg 8%
Saturated fat 0.118g 1.875g 8%
Vitamin E 1.16mg 8%
Fats 0.73g 5.36g 7%
Iron 1.55mg 2mg 6%
Carbs 17.63g 0g 6%
Monounsaturated fat 0.104g 2.354g 6%
Vitamin B5 0.225mg 5%
Vitamin B1 0.133mg 0.075mg 5%
Vitamin C 3.7mg 0mg 4%
Calcium 37mg 5mg 3%
Calories 88kcal 134kcal 2%
Vitamin A 17µg 2µg 2%
Magnesium 33mg 25mg 2%
Vitamin D 0µg 0.1µg 1%
Sodium 25mg 55mg 1%
Potassium 332mg 375mg 1%
Polyunsaturated fat 0.342g 0.189g 1%
Net carbs 10.13g 0g N/A
Vitamin D 0IU 3IU 0%
Sugar 9.21g 0g N/A
Trans fat 0g 0.253g N/A
Tryptophan 0.262mg 0%
Threonine 1.099mg 0%
Isoleucine 1.09mg 0%
Leucine 2.011mg 0%
Lysine 2.247mg 0%
Methionine 0.621mg 0%
Phenylalanine 0.931mg 0%
Valine 1.152mg 0%
Histidine 0.868mg 0%
Omega-3 - DPA 0.008g N/A
Omega-6 - Gamma-linoleic acid 0.007g N/A
Omega-6 - Linoleic acid 0.142g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 18% 73%
Protein: 7.92 g
Fats: 0.73 g
Carbs: 17.63 g
Water: 72.6 g
Other: 1.12 g
21% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +239.4%
Contains more ProteinProtein +169.9%
Contains more FatsFats +634.2%
~equal in Water ~72.93g

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 18% 61%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.104 g
Polyunsaturated fat: Poly. Fat 0.342 g
42% 53% 4%
Saturated fat: Sat. Fat 1.875 g
Monounsaturated fat: Mono. Fat 2.354 g
Polyunsaturated fat: Poly. Fat 0.189 g
Contains less Sat. FatSaturated fat -93.7%
Contains more Poly. FatPolyunsaturated fat +81%
Contains more Mono. FatMonounsaturated fat +2163.5%

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. Broad bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168574/nutrients
  2. Beefsteak raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172173/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.