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  6. Green bean raw vs. Steak

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

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How are green bean raw and steak different?

  • Green bean raw is higher in vitamin K; however, steak is richer in vitamin B12, selenium, zinc, vitamin B6, vitamin B3, phosphorus, and iron.
  • Daily need coverage for vitamin B12 for steak is 92% higher.
  • Green bean raw contains 27 times more vitamin K than steak. While green bean raw contains 43µg of vitamin K, steak contains only 1.6µg.
  • Green bean raw has less saturated fat.
  • Steak has a lower glycemic index (0) than green bean raw (20).

Beans, snap, green, raw and Beef, rib eye steak, boneless, lip off, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled are the varieties used in this article.

Infographic

Green bean raw vs 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 18% 11% 19% 39% 23% 6.5% 16% 0.78% 28% 3.3%
Steak
Steak
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 25% 90% 28% 173% 70% 7.6% 0% 173%
Contains more CalciumCalcium +208.3%
Contains less SodiumSodium -89.7%
Contains more ManganeseManganese +∞%
Contains more PotassiumPotassium +32.2%
Contains more IronIron +133%
Contains more CopperCopper +23.2%
Contains more ZincZinc +2541.7%
Contains more PhosphorusPhosphorus +328.9%
Contains more SeleniumSelenium +5200%
~equal in Magnesium ~23mg

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%
Steak
Steak
5
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% 0% 1.5% 19% 69% 97% 0% 115% 275% 4% 4.5% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +400%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +2587.5%
Contains more FolateFolate +450%
Contains more CholineCholine +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +189.4%
Contains more Vitamin B3Vitamin B3 +601.5%
Contains more Vitamin B6Vitamin B6 +254.6%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B1 ~0.074mg

All nutrients comparison - raw data values

Nutrient Green bean raw Steak DV% diff.
Vitamin B12 0µg 2.2µg 92%
Selenium 0.6µg 31.8µg 57%
Zinc 0.24mg 6.34mg 55%
Protein 1.83g 24.85g 46%
Saturated fat 0.05g 8.443g 38%
Vitamin K 43µg 1.6µg 35%
Fats 0.22g 19.02g 29%
Vitamin B6 0.141mg 0.5mg 28%
Vitamin B3 0.734mg 5.149mg 28%
Cholesterol 0mg 78mg 26%
Monounsaturated fat 0.01g 9.171g 23%
Phosphorus 38mg 163mg 18%
Iron 1.03mg 2.4mg 17%
Vitamin B2 0.104mg 0.301mg 15%
Vitamin C 12.2mg 0mg 14%
Calories 31kcal 271kcal 12%
Fiber 2.7g 0g 11%
Manganese 0.216mg 9%
Folate 33µg 6µg 7%
Polyunsaturated fat 0.113g 0.896g 5%
Vitamin B5 0.225mg 5%
Vitamin A 35µg 7µg 3%
Vitamin E 0.41mg 3%
Calcium 37mg 12mg 3%
Choline 15.3mg 3%
Fructose 1.39g 2%
Copper 0.069mg 0.085mg 2%
Sodium 6mg 58mg 2%
Potassium 211mg 279mg 2%
Carbs 6.97g 0g 2%
Vitamin B1 0.082mg 0.074mg 1%
Vitamin D 0µg 0.1µg 1%
Vitamin D 0IU 6IU 1%
Net carbs 4.27g 0g N/A
Magnesium 25mg 23mg 0%
Sugar 3.26g 0g N/A
Starch 0.88g 0%
Tryptophan 0.019mg 0.278mg 0%
Threonine 0.079mg 1.171mg 0%
Isoleucine 0.066mg 1.157mg 0%
Leucine 0.112mg 2.142mg 0%
Lysine 0.088mg 2.38mg 0%
Methionine 0.022mg 0.672mg 0%
Phenylalanine 0.067mg 0.997mg 0%
Valine 0.09mg 1.242mg 0%
Histidine 0.034mg 0.931mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - DPA 0g 0.013g 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
Steak
Steak
2
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +62.5%
Contains more OtherOther +22.2%
Contains more ProteinProtein +1257.9%
Contains more FatsFats +8545.5%

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
Steak
Steak
2
46% 50% 5%
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 -99.4%
Contains more Mono. FatMonounsaturated fat +91610%
Contains more Poly. FatPolyunsaturated fat +692.9%

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. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/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.