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  6. Beef vs. Bean raw

Beef vs. Bean raw — In-Depth Nutrition Comparison

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How are Beef and Bean raw different?

  • Beef is higher in Vitamin B12, and Vitamin B3, however, Bean raw is richer in Folate, Copper, Fiber, Vitamin B1, Manganese, Magnesium, and Potassium.
  • Daily need coverage for Vitamin B12 from Beef is 175% higher.

Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted and Beans, pinto, mature seeds, raw are the varieties used in this article.

Infographic

Beef vs 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.
Beef
Beef
1
:
9
Bean raw
Bean raw
Contains more Zinc +62.3%
Contains more Calcium +769.2%
Contains more Iron +66.8%
Contains more Magnesium +1157.1%
Contains more Phosphorus +58.7%
Contains more Potassium +295.7%
Contains less Sodium -77.8%
Contains more Copper +820.6%
Contains more Manganese +12655.6%
Equal in Selenium - 27.9
Beef
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 114% 10% 111% 32% 8% 101% 33% 2% 139%
Bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 191% 126% 177% 123% 2% 63% 298% 150% 153%
Contains more Zinc +62.3%
Contains more Calcium +769.2%
Contains more Iron +66.8%
Contains more Magnesium +1157.1%
Contains more Phosphorus +58.7%
Contains more Potassium +295.7%
Contains less Sodium -77.8%
Contains more Copper +820.6%
Contains more Manganese +12655.6%
Equal in Selenium - 27.9

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.
Beef
Beef
7
:
5
Bean raw
Bean raw
Contains more Vitamin A +∞%
Contains more Vitamin E +19%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +88.7%
Contains more Vitamin B3 +390.6%
Contains more Vitamin B6 +41.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +863.5%
Contains more Vitamin B5 +63.2%
Contains more Folate +7400%
Contains more Vitamin K +250%
Beef
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 3% 0% 19% 93% 108% 29% 155% 6% 527% 4%
Bean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 21% 179% 49% 23% 48% 110% 394% 0% 14%
Contains more Vitamin A +∞%
Contains more Vitamin E +19%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +88.7%
Contains more Vitamin B3 +390.6%
Contains more Vitamin B6 +41.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +863.5%
Contains more Vitamin B5 +63.2%
Contains more Folate +7400%
Contains more Vitamin K +250%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beef
Beef
3
:
2
Bean raw
Bean raw
Contains more Protein +28.6%
Contains more Fats +431.7%
Contains more Water +480%
Contains more Carbs +∞%
Contains more Other +1635%
Beef
28% 7% 66%
Protein: 27.55 g
Fats: 6.54 g
Carbs: 0 g
Water: 65.71 g
Other: 0.2 g
Bean raw
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Contains more Protein +28.6%
Contains more Fats +431.7%
Contains more Water +480%
Contains more Carbs +∞%
Contains more Other +1635%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beef
Beef
2
:
1
Bean raw
Bean raw
Contains more Monounsaturated Fat +1093.9%
Contains more Polyunsaturated fat +30.7%
Contains less Saturated Fat -90.9%
Beef
44% 47% 9%
Saturated Fat: 2.595 g
Monounsaturated Fat: 2.734 g
Polyunsaturated fat: 0.532 g
Bean raw
27% 26% 47%
Saturated Fat: 0.235 g
Monounsaturated Fat: 0.229 g
Polyunsaturated fat: 0.407 g
Contains more Monounsaturated Fat +1093.9%
Contains more Polyunsaturated fat +30.7%
Contains less Saturated Fat -90.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Beef Bean raw
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Beef Bean raw Opinion
Net carbs 0g 47.05g Bean raw
Protein 27.55g 21.42g Beef
Fats 6.54g 1.23g Beef
Carbs 0g 62.55g Bean raw
Calories 169kcal 347kcal Bean raw
Starch 34.17g Bean raw
Sugar 0g 2.11g Beef
Fiber 0g 15.5g Bean raw
Calcium 13mg 113mg Bean raw
Iron 3.04mg 5.07mg Bean raw
Magnesium 14mg 176mg Bean raw
Phosphorus 259mg 411mg Bean raw
Potassium 352mg 1393mg Bean raw
Sodium 54mg 12mg Bean raw
Zinc 3.7mg 2.28mg Beef
Copper 0.097mg 0.893mg Bean raw
Manganese 0.009mg 1.148mg Bean raw
Selenium 25.4µg 27.9µg Bean raw
Vitamin A 6IU 0IU Beef
Vitamin A RAE 2µg 0µg Beef
Vitamin E 0.25mg 0.21mg Beef
Vitamin D 3IU 0IU Beef
Vitamin D 0.1µg 0µg Beef
Vitamin C 0mg 6.3mg Bean raw
Vitamin B1 0.074mg 0.713mg Bean raw
Vitamin B2 0.4mg 0.212mg Beef
Vitamin B3 5.76mg 1.174mg Beef
Vitamin B5 0.481mg 0.785mg Bean raw
Vitamin B6 0.669mg 0.474mg Beef
Folate 7µg 525µg Bean raw
Vitamin B12 4.21µg 0µg Beef
Vitamin K 1.6µg 5.6µg Bean raw
Tryptophan 0.359mg 0.237mg Beef
Threonine 1.534mg 0.81mg Beef
Isoleucine 1.52mg 0.871mg Beef
Leucine 2.833mg 1.558mg Beef
Lysine 3.178mg 1.356mg Beef
Methionine 0.871mg 0.259mg Beef
Phenylalanine 1.299mg 1.095mg Beef
Valine 1.603mg 0.998mg Beef
Histidine 1.244mg 0.556mg Beef
Cholesterol 85mg 0mg Bean raw
Trans Fat 0.375g 0g Bean raw
Saturated Fat 2.595g 0.235g Bean raw
Omega-3 - DHA 0.002g 0g Beef
Omega-3 - EPA 0.002g 0g Beef
Omega-3 - DPA 0.011g 0g Beef
Monounsaturated Fat 2.734g 0.229g Beef
Polyunsaturated fat 0.532g 0.407g Beef
Omega-6 - Eicosadienoic acid 0.002g Beef
Omega-6 - Linoleic acid 0.349g Beef
Omega-3 - ALA 0.013g Beef
Omega-6 - Dihomo-gamma-linoleic acid 0.017g Beef

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beef Bean raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
79%
Beef
70%
Bean raw
Minerals Daily Need Coverage Score
55%
Beef
131%
Bean raw

Comparison summary

Which food is lower in Sugar?
Beef
Beef is lower in Sugar (difference - 2.11g)
Which food is lower in glycemic index?
Beef
Beef is lower in glycemic index (difference - 33)
Which food is cheaper?
Beef
Beef is cheaper (difference - $1.5)
Which food contains less Sodium?
Bean raw
Bean raw contains less Sodium (difference - 42mg)
Which food is lower in Cholesterol?
Bean raw
Bean raw is lower in Cholesterol (difference - 85mg)
Which food is lower in Saturated Fat?
Bean raw
Bean raw is lower in Saturated Fat (difference - 2.36g)
Which food is richer in minerals?
Bean raw
Bean raw is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174006/nutrients
  2. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.