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  6. Green bean raw vs. Beefsteak raw

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

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What are the main differences between green bean raw and beefsteak raw?

  • Green bean raw is richer in vitamin K, vitamin A, and vitamin C, yet beefsteak raw is richer in vitamin B12, selenium, zinc, vitamin B6, vitamin B3, and phosphorus.
  • Beefsteak raw's daily need coverage for vitamin B12 is 112% higher.
  • Beefsteak raw has a lower glycemic index than green bean raw.

We used Beans, snap, green, raw and Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw types in this comparison.

Infographic

Green 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 18% 11% 19% 39% 23% 6.5% 16% 0.78% 28% 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 CalciumCalcium +640%
Contains less SodiumSodium -89.1%
Contains more ManganeseManganese +∞%
Contains more PotassiumPotassium +77.7%
Contains more IronIron +94.2%
Contains more CopperCopper +14.5%
Contains more ZincZinc +2108.3%
Contains more PhosphorusPhosphorus +478.9%
Contains more SeleniumSelenium +4550%
~equal in Magnesium ~25mg

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 41% 12% 8.2% 0% 21% 24% 14% 14% 33% 0% 108% 25% 8.3%
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 AVitamin A +1650%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +2766.7%
Contains more FolateFolate +1000%
Contains more CholineCholine +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +75%
Contains more Vitamin B3Vitamin B3 +587.7%
Contains more Vitamin B6Vitamin B6 +285.1%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B1 ~0.075mg

All nutrients comparison - raw data values

Nutrient Green bean raw Beefsteak raw DV% diff.
Vitamin B12 0µg 2.69µg 112%
Selenium 0.6µg 27.9µg 50%
Zinc 0.24mg 5.3mg 46%
Protein 1.83g 21.38g 39%
Vitamin K 43µg 1.5µg 35%
Vitamin B6 0.141mg 0.543mg 31%
Vitamin B3 0.734mg 5.048mg 27%
Phosphorus 38mg 220mg 26%
Cholesterol 0mg 67mg 22%
Vitamin C 12.2mg 0mg 14%
Iron 1.03mg 2mg 12%
Fiber 2.7g 0g 11%
Manganese 0.216mg 9%
Fats 0.22g 5.36g 8%
Saturated fat 0.05g 1.875g 8%
Folate 33µg 3µg 8%
Monounsaturated fat 0.01g 2.354g 6%
Vitamin B2 0.104mg 0.182mg 6%
Vitamin B5 0.225mg 5%
Calories 31kcal 134kcal 5%
Potassium 211mg 375mg 5%
Vitamin A 35µg 2µg 4%
Vitamin E 0.41mg 3%
Choline 15.3mg 3%
Calcium 37mg 5mg 3%
Sodium 6mg 55mg 2%
Fructose 1.39g 2%
Carbs 6.97g 0g 2%
Vitamin B1 0.082mg 0.075mg 1%
Copper 0.069mg 0.079mg 1%
Polyunsaturated fat 0.113g 0.189g 1%
Vitamin D 0µg 0.1µg 1%
Net carbs 4.27g 0g N/A
Vitamin D 0IU 3IU 0%
Magnesium 25mg 25mg 0%
Sugar 3.26g 0g N/A
Starch 0.88g 0%
Trans fat 0g 0.253g N/A
Tryptophan 0.019mg 0.262mg 0%
Threonine 0.079mg 1.099mg 0%
Isoleucine 0.066mg 1.09mg 0%
Leucine 0.112mg 2.011mg 0%
Lysine 0.088mg 2.247mg 0%
Methionine 0.022mg 0.621mg 0%
Phenylalanine 0.067mg 0.931mg 0%
Valine 0.09mg 1.152mg 0%
Histidine 0.034mg 0.868mg 0%
Omega-3 - DPA 0g 0.008g N/A
Omega-6 - Gamma-linoleic acid 0.007g N/A
Omega-6 - Linoleic acid 0.142g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 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 WaterWater +23.8%
Contains more OtherOther +100%
Contains more ProteinProtein +1068.3%
Contains more FatsFats +2336.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 6% 65%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.113 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 -97.3%
Contains more Mono. FatMonounsaturated fat +23440%
Contains more Poly. FatPolyunsaturated fat +67.3%

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. Green bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.