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  6. Navy bean raw vs. Chuck steak

Navy bean raw vs. Chuck steak — In-Depth Nutrition Comparison

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What are the main differences between navy bean raw and chuck steak?

  • Navy bean raw is richer in folate, copper, vitamin B1, and vitamin C, yet chuck steak is richer in vitamin B12, zinc, selenium, and vitamin B3.
  • Chuck steak's daily need coverage for vitamin B12 is 126% higher.
  • Navy bean raw contains less saturated fat.
  • Chuck steak has a lower glycemic index than navy bean raw.

We used Beans, navy, mature seeds, sprouted, raw and Beef, chuck eye steak, boneless, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled types in this comparison.

Infographic

Navy bean raw vs Chuck steak 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 16% 4.8% 29% 92% 26% 237% 83% 9.3% 1.6% 150%
Contains more MagnesiumMagnesium +359.1%
Contains more CopperCopper +362.3%
Contains less SodiumSodium -81.7%
Contains more ManganeseManganese +3300%
Contains more IronIron +26.9%
Contains more ZincZinc +875.3%
Contains more PhosphorusPhosphorus +93%
Contains more SeleniumSelenium +4483.3%
~equal in Calcium ~16mg
~equal in Potassium ~325mg

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% 2.3% 2% 1.5% 17% 44% 87% 45% 86% 379% 4% 4.5% 43%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +490.9%
Contains more Vitamin B2Vitamin B2 +12.6%
Contains more FolateFolate +2100%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +282.2%
Contains more Vitamin B6Vitamin B6 +95.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B5 ~0.752mg

All nutrients comparison - raw data values

Nutrient Navy bean raw Chuck steak DV% diff.
Vitamin B12 0µg 3.03µg 126%
Zinc 0.89mg 8.68mg 71%
Selenium 0.6µg 27.5µg 49%
Saturated fat 0.085g 8.66g 39%
Protein 6.15g 24.98g 38%
Folate 132µg 6µg 32%
Copper 0.356mg 0.077mg 31%
Fats 0.7g 19.64g 29%
Cholesterol 0mg 87mg 29%
Vitamin B1 0.39mg 0.066mg 27%
Monounsaturated fat 0.052g 9.457g 24%
Vitamin B3 1.22mg 4.663mg 22%
Vitamin C 18.8mg 0mg 21%
Magnesium 101mg 22mg 19%
Manganese 0.408mg 0.012mg 17%
Choline 79mg 14%
Vitamin B6 0.191mg 0.373mg 14%
Phosphorus 100mg 193mg 13%
Calories 67kcal 277kcal 11%
Iron 1.93mg 2.45mg 7%
Carbs 13.05g 0g 4%
Sodium 13mg 71mg 3%
Polyunsaturated fat 0.407g 0.81g 3%
Vitamin B2 0.215mg 0.191mg 2%
Vitamin K 1.6µg 1%
Vitamin B5 0.825mg 0.752mg 1%
Vitamin D 0µg 0.1µg 1%
Vitamin E 0.1mg 1%
Vitamin A 0µg 7µg 1%
Potassium 307mg 325mg 1%
Vitamin D 0IU 5IU 1%
Net carbs 13.05g 0g N/A
Calcium 15mg 16mg 0%
Trans fat 0g 1.287g N/A
Tryptophan 0.064mg 0.281mg 0%
Threonine 0.258mg 1.099mg 0%
Isoleucine 0.273mg 1.062mg 0%
Leucine 0.442mg 2.009mg 0%
Lysine 0.35mg 2.184mg 0%
Methionine 0.064mg 0.709mg 0%
Phenylalanine 0.31mg 0.951mg 0%
Valine 0.316mg 1.129mg 0%
Histidine 0.172mg 0.809mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - ALA 0.041g N/A
Omega-3 - DPA 0.004g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 0.619g N/A

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
25% 20% 55%
Protein: 24.98 g
Fats: 19.64 g
Carbs: 0 g
Water: 55.22 g
Other: 0.16 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +43.3%
Contains more OtherOther +493.8%
Contains more ProteinProtein +306.2%
Contains more FatsFats +2705.7%

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
46% 50% 4%
Saturated fat: Sat. Fat 8.66 g
Monounsaturated fat: Mono. Fat 9.457 g
Polyunsaturated fat: Poly. Fat 0.81 g
Contains less Sat. FatSaturated fat -99%
Contains more Mono. FatMonounsaturated fat +18086.5%
Contains more Poly. FatPolyunsaturated fat +99%

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. Chuck steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171228/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.