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  6. Kidney beans raw vs. Rib eye steak

Kidney beans raw vs. Rib eye steak — In-Depth Nutrition Comparison

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The main differences between kidney beans raw and rib eye steak

  • Kidney beans raw is richer in fiber, copper, folate, iron, manganese, vitamin B1, and phosphorus, yet rib eye steak is richer in vitamin B12 and selenium.
  • Daily need coverage for fiber for kidney beans raw is 100% higher.
  • Kidney beans raw contains 66 times more folate than rib eye steak. Kidney beans raw contains 394µg of folate, while rib eye steak contains 6µg.
  • Kidney beans raw contains less saturated fat.
  • Rib eye steak has a lower glycemic index than kidney beans raw.

Food types used in this article are Beans, kidney, all types, 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

Kidney beans raw vs Rib eye steak infographic
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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 16% 3.3% 23% 84% 27% 161% 65% 7% 10% 162%
Contains more MagnesiumMagnesium +536.4%
Contains more CalciumCalcium +1200%
Contains more PotassiumPotassium +440.8%
Contains more IronIron +266.1%
Contains more CopperCopper +1097.5%
Contains more PhosphorusPhosphorus +167.8%
Contains less SodiumSodium -55.6%
Contains more ManganeseManganese +1176.3%
Contains more ZincZinc +111.8%
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 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% 2.7% 2% 3% 18% 66% 92% 32% 110% 263% 4% 4.5% 27%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +120%
Contains more Vitamin B1Vitamin B1 +645.1%
Contains more Vitamin B5Vitamin B5 +45.5%
Contains more Vitamin KVitamin K +1087.5%
Contains more FolateFolate +6466.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +31.1%
Contains more Vitamin B3Vitamin B3 +138.3%
Contains more Vitamin B6Vitamin B6 +20.2%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Kidney beans raw Rib eye steak DV% diff.
Fiber 24.9g 0g 100%
Copper 0.958mg 0.08mg 98%
Folate 394µg 6µg 97%
Vitamin B12 0µg 2.1µg 88%
Iron 8.2mg 2.24mg 75%
Selenium 3.2µg 29.7µg 48%
Saturated fat 0.12g 9.684g 43%
Manganese 1.021mg 0.08mg 41%
Vitamin B1 0.529mg 0.071mg 38%
Phosphorus 407mg 152mg 36%
Potassium 1406mg 260mg 34%
Fats 0.83g 21.81g 32%
Zinc 2.79mg 5.91mg 28%
Magnesium 140mg 22mg 28%
Cholesterol 0mg 80mg 27%
Monounsaturated fat 0.064g 10.519g 26%
Carbs 60.01g 0g 20%
Vitamin B3 2.06mg 4.908mg 18%
Vitamin K 19µg 1.6µg 15%
Calcium 143mg 11mg 13%
Choline 48.8mg 9%
Vitamin B6 0.397mg 0.477mg 6%
Vitamin C 4.5mg 0mg 5%
Vitamin B2 0.219mg 0.287mg 5%
Vitamin B5 0.78mg 0.536mg 5%
Polyunsaturated fat 0.457g 1.027g 4%
Calories 333kcal 291kcal 2%
Vitamin D 0µg 0.2µg 1%
Vitamin E 0.22mg 0.1mg 1%
Vitamin A 0µg 8µg 1%
Sodium 24mg 54mg 1%
Vitamin D 0IU 7IU 1%
Protein 23.58g 23.69g 0%
Net carbs 35.11g 0g N/A
Sugar 2.23g 0g N/A
Trans fat 0g 1.478g N/A
Tryptophan 0.279mg 0.265mg 0%
Threonine 0.992mg 1.116mg 0%
Isoleucine 1.041mg 1.103mg 0%
Leucine 1.882mg 2.041mg 0%
Lysine 1.618mg 2.269mg 0%
Methionine 0.355mg 0.641mg 0%
Phenylalanine 1.275mg 0.95mg 0%
Valine 1.233mg 1.184mg 0%
Histidine 0.656mg 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 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

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
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 +38200%
Contains more FatsFats +2527.7%
Contains more WaterWater +363.7%
~equal in Protein ~23.69g

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
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 -98.8%
Contains more Mono. FatMonounsaturated fat +16335.9%
Contains more Poly. FatPolyunsaturated fat +124.7%

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. 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.