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  6. Navy bean raw vs. Beefsteak raw

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

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Significant differences between navy bean raw and beefsteak raw

  • Navy bean raw has more folate, copper, vitamin B1, and vitamin C; however, beefsteak raw is richer in vitamin B12, selenium, zinc, vitamin B6, and vitamin B3.
  • Beefsteak raw covers your daily vitamin B12 needs 112% more than navy bean raw.
  • Navy bean raw has a higher glycemic index. The glycemic index of navy bean raw is 39, while the glycemic index of beefsteak raw is 0.

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

Infographic

Navy 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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
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 +304%
Contains more CalciumCalcium +200%
Contains more CopperCopper +350.6%
Contains less SodiumSodium -76.4%
Contains more ManganeseManganese +∞%
Contains more PotassiumPotassium +22.1%
Contains more ZincZinc +495.5%
Contains more PhosphorusPhosphorus +120%
Contains more SeleniumSelenium +4550%
~equal in Iron ~2mg

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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 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 B1Vitamin B1 +420%
Contains more Vitamin B2Vitamin B2 +18.1%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +4300%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +313.8%
Contains more Vitamin B6Vitamin B6 +184.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~mg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 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 +187.9%
Contains more ProteinProtein +247.6%
Contains more FatsFats +665.7%
~equal in Water ~72.93g

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 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 -95.5%
Contains more Poly. FatPolyunsaturated fat +115.3%
Contains more Mono. FatMonounsaturated fat +4426.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Navy bean raw Beefsteak raw
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Navy bean raw Beefsteak raw DV% diff.
Vitamin B12 0µg 2.69µg 112%
Selenium 0.6µg 27.9µg 50%
Zinc 0.89mg 5.3mg 40%
Folate 132µg 3µg 32%
Copper 0.356mg 0.079mg 31%
Protein 6.15g 21.38g 30%
Vitamin B6 0.191mg 0.543mg 27%
Vitamin B1 0.39mg 0.075mg 26%
Vitamin B3 1.22mg 5.048mg 24%
Cholesterol 0mg 67mg 22%
Vitamin C 18.8mg 0mg 21%
Magnesium 101mg 25mg 18%
Manganese 0.408mg 18%
Phosphorus 100mg 220mg 17%
Vitamin B5 0.825mg 17%
Saturated fat 0.085g 1.875g 8%
Fats 0.7g 5.36g 7%
Monounsaturated fat 0.052g 2.354g 6%
Carbs 13.05g 0g 4%
Vitamin B2 0.215mg 0.182mg 3%
Calories 67kcal 134kcal 3%
Sodium 13mg 55mg 2%
Potassium 307mg 375mg 2%
Vitamin D 0µg 0.1µg 1%
Iron 1.93mg 2mg 1%
Vitamin K 1.5µg 1%
Calcium 15mg 5mg 1%
Polyunsaturated fat 0.407g 0.189g 1%
Net carbs 13.05g 0g N/A
Vitamin D 0IU 3IU 0%
Vitamin A 0µg 2µg 0%
Trans fat 0g 0.253g N/A
Tryptophan 0.064mg 0.262mg 0%
Threonine 0.258mg 1.099mg 0%
Isoleucine 0.273mg 1.09mg 0%
Leucine 0.442mg 2.011mg 0%
Lysine 0.35mg 2.247mg 0%
Methionine 0.064mg 0.621mg 0%
Phenylalanine 0.31mg 0.931mg 0%
Valine 0.316mg 1.152mg 0%
Histidine 0.172mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Navy bean raw Beefsteak raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
33%
Navy bean raw
48%
Beefsteak raw
Minerals Daily Need Coverage Score
42%
Navy bean raw
55%
Beefsteak raw

Comparison summary

Which food is lower in Cholesterol?
Navy bean raw
Navy bean raw is lower in Cholesterol (difference - 67mg)
Which food is lower in Sugar?
Navy bean raw
Navy bean raw is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Navy bean raw
Navy bean raw contains less Sodium (difference - 42mg)
Which food is lower in Saturated fat?
Navy bean raw
Navy bean raw is lower in Saturated fat (difference - 1.79g)
Which food is cheaper?
Navy bean raw
Navy bean raw is cheaper (difference - $1.1)
Which food is lower in glycemic index?
Beefsteak raw
Beefsteak raw is lower in glycemic index (difference - 39)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.