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  6. Beef broiled vs. Navy bean raw

Beef broiled vs. Navy bean raw — In-Depth Nutrition Comparison

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The main differences between beef broiled and navy bean raw

  • Beef broiled is richer in vitamin B12, zinc, selenium, and vitamin B3, yet navy bean raw is richer in folate, copper, vitamin B1, and vitamin C.
  • Daily need coverage for vitamin B12 for beef broiled is 110% higher.
  • Beef broiled has a lower glycemic index than navy bean raw.

Food types used in this article are Beef, ground, 85% lean meat / 15% fat, patty, cooked, broiled and Beans, navy, mature seeds, sprouted, raw.

Infographic

Beef broiled vs Navy bean 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 15% 5.4% 28% 98% 28% 172% 85% 9.4% 1.6% 117%
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%
Contains more CalciumCalcium +20%
Contains more IronIron +34.7%
Contains more ZincZinc +609%
Contains more PhosphorusPhosphorus +98%
Contains more SeleniumSelenium +3483.3%
Contains more MagnesiumMagnesium +381%
Contains more CopperCopper +318.8%
Contains less SodiumSodium -81.9%
Contains more ManganeseManganese +3300%
~equal in Potassium ~307mg

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 0% 1% 2.4% 0% 12% 41% 101% 39% 88% 330% 3% 6.8% 45%
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%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +340.8%
Contains more Vitamin B6Vitamin B6 +100%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +747.8%
Contains more Vitamin B2Vitamin B2 +22.2%
Contains more Vitamin B5Vitamin B5 +25.4%
Contains more FolateFolate +1366.7%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Beef broiled Navy bean raw DV% diff.
Vitamin B12 2.64µg 0µg 110%
Zinc 6.31mg 0.89mg 49%
Protein 25.93g 6.15g 40%
Selenium 21.5µg 0.6µg 38%
Folate 9µg 132µg 31%
Copper 0.085mg 0.356mg 30%
Vitamin B1 0.046mg 0.39mg 29%
Cholesterol 88mg 0mg 29%
Saturated fat 5.895g 0.085g 26%
Vitamin B3 5.378mg 1.22mg 26%
Fats 15.41g 0.7g 23%
Vitamin C 0mg 18.8mg 21%
Magnesium 21mg 101mg 19%
Monounsaturated fat 6.668g 0.052g 17%
Manganese 0.012mg 0.408mg 17%
Choline 82.4mg 15%
Vitamin B6 0.382mg 0.191mg 15%
Phosphorus 198mg 100mg 14%
Calories 250kcal 67kcal 9%
Iron 2.6mg 1.93mg 8%
Carbs 0g 13.05g 4%
Vitamin B5 0.658mg 0.825mg 3%
Vitamin B2 0.176mg 0.215mg 3%
Sodium 72mg 13mg 3%
Vitamin E 0.12mg 1%
Vitamin K 1.2µg 1%
Polyunsaturated fat 0.484g 0.407g 1%
Net carbs 0g 13.05g N/A
Vitamin D 2IU 0IU 0%
Calcium 18mg 15mg 0%
Potassium 318mg 307mg 0%
Vitamin A 3µg 0µg 0%
Trans fat 0.572g 0g N/A
Tryptophan 0.094mg 0.064mg 0%
Threonine 0.72mg 0.258mg 0%
Isoleucine 0.822mg 0.273mg 0%
Leucine 1.45mg 0.442mg 0%
Lysine 1.54mg 0.35mg 0%
Methionine 0.478mg 0.064mg 0%
Phenylalanine 0.725mg 0.31mg 0%
Valine 0.914mg 0.316mg 0%
Histidine 0.604mg 0.172mg 0%
Omega-3 - EPA 0.003g N/A
Omega-3 - DHA 0.001g N/A
Omega-3 - ALA 0.044g N/A
Omega-3 - DPA 0.016g N/A
Omega-6 - Gamma-linoleic acid 0.012g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 15% 58%
Protein: 25.93 g
Fats: 15.41 g
Carbs: 0 g
Water: 57.98 g
Other: 0.68 g
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Contains more ProteinProtein +321.6%
Contains more FatsFats +2101.4%
Contains more CarbsCarbs +∞%
Contains more WaterWater +36.5%
Contains more OtherOther +39.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
45% 51% 4%
Saturated fat: Sat. Fat 5.895 g
Monounsaturated fat: Mono. Fat 6.668 g
Polyunsaturated fat: Poly. Fat 0.484 g
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated fat +12723.1%
Contains more Poly. FatPolyunsaturated fat +18.9%
Contains less Sat. FatSaturated fat -98.6%

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. Beef broiled - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174032/nutrients
  2. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.