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  6. Kidney beans raw vs. Beefsteak raw

Kidney beans raw vs. Beefsteak raw — In-Depth Nutrition Comparison

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Differences between kidney beans raw and beefsteak raw

  • Kidney beans raw has more fiber, folate, copper, iron, vitamin B1, potassium, magnesium, and phosphorus, while beefsteak raw has more vitamin B12 and selenium.
  • Beefsteak raw's daily need coverage for vitamin B12 is 112% higher.
  • Beefsteak raw has a lower glycemic index. The glycemic index of beefsteak raw is 0, while the glycemic index of kidney beans raw is 22.

The food types used in this comparison are Beans, kidney, all types, mature seeds, raw and Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw.

Infographic

Kidney beans 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 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
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 +460%
Contains more CalciumCalcium +2760%
Contains more PotassiumPotassium +274.9%
Contains more IronIron +310%
Contains more CopperCopper +1112.7%
Contains more PhosphorusPhosphorus +85%
Contains less SodiumSodium -56.4%
Contains more ManganeseManganese +∞%
Contains more ZincZinc +90%
Contains more SeleniumSelenium +771.9%

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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 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 EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +605.3%
Contains more Vitamin B2Vitamin B2 +20.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +1166.7%
Contains more FolateFolate +13033.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +145%
Contains more Vitamin B6Vitamin B6 +36.8%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Kidney beans raw Beefsteak raw DV% diff.
Vitamin B12 0µg 2.69µg 112%
Fiber 24.9g 0g 100%
Folate 394µg 3µg 98%
Copper 0.958mg 0.079mg 98%
Iron 8.2mg 2mg 78%
Selenium 3.2µg 27.9µg 45%
Manganese 1.021mg 44%
Vitamin B1 0.529mg 0.075mg 38%
Potassium 1406mg 375mg 30%
Magnesium 140mg 25mg 27%
Phosphorus 407mg 220mg 27%
Zinc 2.79mg 5.3mg 23%
Cholesterol 0mg 67mg 22%
Carbs 60.01g 0g 20%
Vitamin B3 2.06mg 5.048mg 19%
Vitamin B5 0.78mg 16%
Vitamin K 19µg 1.5µg 15%
Calcium 143mg 5mg 14%
Vitamin B6 0.397mg 0.543mg 11%
Calories 333kcal 134kcal 10%
Saturated fat 0.12g 1.875g 8%
Fats 0.83g 5.36g 7%
Monounsaturated fat 0.064g 2.354g 6%
Vitamin C 4.5mg 0mg 5%
Protein 23.58g 21.38g 4%
Vitamin B2 0.219mg 0.182mg 3%
Polyunsaturated fat 0.457g 0.189g 2%
Vitamin E 0.22mg 1%
Vitamin D 0µg 0.1µg 1%
Sodium 24mg 55mg 1%
Net carbs 35.11g 0g N/A
Vitamin D 0IU 3IU 0%
Sugar 2.23g 0g N/A
Vitamin A 0µg 2µg 0%
Trans fat 0g 0.253g N/A
Tryptophan 0.279mg 0.262mg 0%
Threonine 0.992mg 1.099mg 0%
Isoleucine 1.041mg 1.09mg 0%
Leucine 1.882mg 2.011mg 0%
Lysine 1.618mg 2.247mg 0%
Methionine 0.355mg 0.621mg 0%
Phenylalanine 1.275mg 0.931mg 0%
Valine 1.233mg 1.152mg 0%
Histidine 0.656mg 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
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 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 +1060.6%
Contains more FatsFats +545.8%
Contains more WaterWater +520.7%
~equal in Protein ~21.38g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 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 -93.6%
Contains more Poly. FatPolyunsaturated fat +141.8%
Contains more Mono. FatMonounsaturated fat +3578.1%

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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.