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  6. Navy bean raw vs. Rib eye steak

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

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Summary of differences between navy bean raw and rib eye steak

  • Navy bean raw has more folate, copper, and vitamin B1; however, rib eye steak is higher in vitamin B12, selenium, zinc, vitamin B3, and vitamin B6.
  • Rib eye steak covers your daily need for vitamin B12, 88% more than navy bean raw.
  • Navy bean raw has 22 times more folate than rib eye steak. While navy bean raw has 132µg of folate, rib eye steak has only 6µg.
  • Navy bean raw has less saturated fat.
  • The glycemic index of navy bean raw is higher.

These are the specific foods used in this comparison Beans, navy, mature seeds, sprouted, raw and Beef, rib eye steak, boneless, lip-on, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, grilled.

Infographic

Navy bean 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 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% 3.3% 23% 84% 27% 161% 65% 7% 10% 162%
Contains more MagnesiumMagnesium +359.1%
Contains more CalciumCalcium +36.4%
Contains more PotassiumPotassium +18.1%
Contains more CopperCopper +345%
Contains less SodiumSodium -75.9%
Contains more ManganeseManganese +410%
Contains more IronIron +16.1%
Contains more ZincZinc +564%
Contains more PhosphorusPhosphorus +52%
Contains more SeleniumSelenium +4850%

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% 2.7% 2% 3% 18% 66% 92% 32% 110% 263% 4% 4.5% 27%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +449.3%
Contains more Vitamin B5Vitamin B5 +53.9%
Contains more FolateFolate +2100%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +33.5%
Contains more Vitamin B3Vitamin B3 +302.3%
Contains more Vitamin B6Vitamin B6 +149.7%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Navy bean raw Rib eye steak DV% diff.
Vitamin B12 0µg 2.1µg 88%
Selenium 0.6µg 29.7µg 53%
Zinc 0.89mg 5.91mg 46%
Saturated fat 0.085g 9.684g 44%
Protein 6.15g 23.69g 35%
Fats 0.7g 21.81g 32%
Folate 132µg 6µg 32%
Copper 0.356mg 0.08mg 31%
Cholesterol 0mg 80mg 27%
Vitamin B1 0.39mg 0.071mg 27%
Monounsaturated fat 0.052g 10.519g 26%
Vitamin B3 1.22mg 4.908mg 23%
Vitamin B6 0.191mg 0.477mg 22%
Vitamin C 18.8mg 0mg 21%
Magnesium 101mg 22mg 19%
Manganese 0.408mg 0.08mg 14%
Calories 67kcal 291kcal 11%
Choline 48.8mg 9%
Phosphorus 100mg 152mg 7%
Vitamin B2 0.215mg 0.287mg 6%
Vitamin B5 0.825mg 0.536mg 6%
Polyunsaturated fat 0.407g 1.027g 4%
Iron 1.93mg 2.24mg 4%
Carbs 13.05g 0g 4%
Sodium 13mg 54mg 2%
Vitamin D 0IU 7IU 1%
Vitamin D 0µg 0.2µg 1%
Vitamin E 0.1mg 1%
Vitamin K 1.6µg 1%
Potassium 307mg 260mg 1%
Vitamin A 0µg 8µg 1%
Net carbs 13.05g 0g N/A
Calcium 15mg 11mg 0%
Trans fat 0g 1.478g N/A
Tryptophan 0.064mg 0.265mg 0%
Threonine 0.258mg 1.116mg 0%
Isoleucine 0.273mg 1.103mg 0%
Leucine 0.442mg 2.041mg 0%
Lysine 0.35mg 2.269mg 0%
Methionine 0.064mg 0.641mg 0%
Phenylalanine 0.31mg 0.95mg 0%
Valine 0.316mg 1.184mg 0%
Histidine 0.172mg 0.888mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - DHA 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
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 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 WaterWater +45.3%
Contains more OtherOther +9400%
Contains more ProteinProtein +285.2%
Contains more FatsFats +3015.7%

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% 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 -99.1%
Contains more Mono. FatMonounsaturated fat +20128.8%
Contains more Poly. FatPolyunsaturated fat +152.3%

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. 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.