Kidney beans raw vs. Steak — In-Depth Nutrition Comparison
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The main differences between kidney beans raw and steak
- Kidney beans raw is richer in fiber, folate, copper, iron, vitamin B1, phosphorus, and potassium, yet 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 steak. Kidney beans raw contains 394µg of folate, while steak contains 6µg.
- Kidney beans raw contains less saturated fat.
- 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 off, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled.
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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.
| Contains more MagnesiumMagnesium | +508.7% |
| Contains more CalciumCalcium | +1091.7% |
| Contains more PotassiumPotassium | +403.9% |
| Contains more IronIron | +241.7% |
| Contains more CopperCopper | +1027.1% |
| Contains more PhosphorusPhosphorus | +149.7% |
| Contains less SodiumSodium | -58.6% |
| Contains more ManganeseManganese | +∞% |
| Contains more ZincZinc | +127.2% |
| 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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +614.9% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| 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 | +37.4% |
| Contains more Vitamin B3Vitamin B3 | +150% |
| Contains more Vitamin B6Vitamin B6 | +25.9% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Fiber | 24.9g | 0g | 100% |
| Copper | 0.958mg | 0.085mg | 97% |
| Folate | 394µg | 6µg | 97% |
| Vitamin B12 | 0µg | 2.2µg | 92% |
| Iron | 8.2mg | 2.4mg | 73% |
| Selenium | 3.2µg | 31.8µg | 52% |
| Manganese | 1.021mg | 44% | |
| Vitamin B1 | 0.529mg | 0.074mg | 38% |
| Saturated fat | 0.12g | 8.443g | 38% |
| Phosphorus | 407mg | 163mg | 35% |
| Potassium | 1406mg | 279mg | 33% |
| Zinc | 2.79mg | 6.34mg | 32% |
| Magnesium | 140mg | 23mg | 28% |
| Fats | 0.83g | 19.02g | 28% |
| Cholesterol | 0mg | 78mg | 26% |
| Monounsaturated fat | 0.064g | 9.171g | 23% |
| Carbs | 60.01g | 0g | 20% |
| Vitamin B3 | 2.06mg | 5.149mg | 19% |
| Vitamin B5 | 0.78mg | 16% | |
| Vitamin K | 19µg | 1.6µg | 15% |
| Calcium | 143mg | 12mg | 13% |
| Vitamin B6 | 0.397mg | 0.5mg | 8% |
| Vitamin B2 | 0.219mg | 0.301mg | 6% |
| Vitamin C | 4.5mg | 0mg | 5% |
| Polyunsaturated fat | 0.457g | 0.896g | 3% |
| Calories | 333kcal | 271kcal | 3% |
| Protein | 23.58g | 24.85g | 3% |
| Vitamin D | 0µg | 0.1µg | 1% |
| Vitamin E | 0.22mg | 1% | |
| Vitamin A | 0µg | 7µg | 1% |
| Sodium | 24mg | 58mg | 1% |
| Vitamin D | 0IU | 6IU | 1% |
| Net carbs | 35.11g | 0g | N/A |
| Sugar | 2.23g | 0g | N/A |
| Tryptophan | 0.279mg | 0.278mg | 0% |
| Threonine | 0.992mg | 1.171mg | 0% |
| Isoleucine | 1.041mg | 1.157mg | 0% |
| Leucine | 1.882mg | 2.142mg | 0% |
| Lysine | 1.618mg | 2.38mg | 0% |
| Methionine | 0.355mg | 0.672mg | 0% |
| Phenylalanine | 1.275mg | 0.997mg | 0% |
| Valine | 1.233mg | 1.242mg | 0% |
| Histidine | 0.656mg | 0.931mg | 0% |
| Omega-3 - EPA | 0g | 0.001g | N/A |
| Omega-3 - DHA | 0g | 0.001g | N/A |
| Omega-3 - DPA | 0.013g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
23.58 g
Fats:
0.83 g
Carbs:
60.01 g
Water:
11.75 g
Other:
3.83 g
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 | +609.3% |
| Contains more FatsFats | +2191.6% |
| Contains more WaterWater | +373.1% |
~equal in
Protein
~24.85g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.12 g
Monounsaturated fat:
Mono. Fat
0.064 g
Polyunsaturated fat:
Poly. Fat
0.457 g
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 | -98.6% |
| Contains more Mono. FatMonounsaturated fat | +14229.7% |
| Contains more Poly. FatPolyunsaturated fat | +96.1% |