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  6. Beef vs. Lupin Bean

Beef vs. Lupin Bean — In-Depth Nutrition Comparison

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The main differences between beef and lupin Bean

  • Beef is richer in vitamin B12, vitamin B6, selenium, vitamin B3, vitamin B2, iron, zinc, and phosphorus, yet lupin Bean is richer in manganese.
  • Daily need coverage for vitamin B12 for beef is 175% higher.

Food types used in this article are Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted and Lupins, mature seeds, cooked, boiled, without salt.

Infographic

Beef vs Lupin Bean 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
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 3.9% 31% 114% 32% 101% 111% 7% 1.2% 139%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 39% 15% 22% 45% 77% 38% 55% 0.52% 88% 14%
Contains more PotassiumPotassium +43.7%
Contains more IronIron +153.3%
Contains more ZincZinc +168.1%
Contains more PhosphorusPhosphorus +102.3%
Contains more SeleniumSelenium +876.9%
Contains more MagnesiumMagnesium +285.7%
Contains more CalciumCalcium +292.3%
Contains more CopperCopper +138.1%
Contains less SodiumSodium -92.6%
Contains more ManganeseManganese +7411.1%

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
10
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% 5% 1.5% 19% 92% 108% 29% 154% 526% 4% 5.3% 41%
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 3.7% 0% 0% 0% 34% 12% 9.3% 11% 2.1% 0% 0% 44% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +654.7%
Contains more Vitamin B3Vitamin B3 +1063.6%
Contains more Vitamin B5Vitamin B5 +155.9%
Contains more Vitamin B6Vitamin B6 +7333.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +81.1%
Contains more FolateFolate +742.9%

All nutrients comparison - raw data values

Nutrient Beef Lupin Bean DV% diff.
Vitamin B12 4.21µg 0µg 175%
Vitamin B6 0.669mg 0.009mg 51%
Selenium 25.4µg 2.6µg 41%
Vitamin B3 5.76mg 0.495mg 33%
Manganese 0.009mg 0.676mg 29%
Cholesterol 85mg 0mg 28%
Vitamin B2 0.4mg 0.053mg 27%
Protein 27.55g 15.57g 24%
Iron 3.04mg 1.2mg 23%
Zinc 3.7mg 1.38mg 21%
Phosphorus 259mg 128mg 19%
Copper 0.097mg 0.231mg 15%
Choline 75.6mg 14%
Folate 7µg 59µg 13%
Fiber 0g 2.8g 11%
Magnesium 14mg 54mg 10%
Saturated fat 2.595g 0.346g 10%
Fats 6.54g 2.92g 6%
Vitamin B5 0.481mg 0.188mg 6%
Vitamin B1 0.074mg 0.134mg 5%
Calcium 13mg 51mg 4%
Monounsaturated fat 2.734g 1.18g 4%
Calories 169kcal 119kcal 3%
Carbs 0g 9.88g 3%
Potassium 352mg 245mg 3%
Vitamin E 0.25mg 2%
Sodium 54mg 4mg 2%
Vitamin D 0.1µg 0µg 1%
Vitamin K 1.6µg 1%
Vitamin C 0mg 1.1mg 1%
Polyunsaturated fat 0.532g 0.73g 1%
Net carbs 0g 7.08g N/A
Vitamin D 3IU 0IU 0%
Vitamin A 2µg 0µg 0%
Trans fat 0.375g 0g N/A
Tryptophan 0.359mg 0.125mg 0%
Threonine 1.534mg 0.573mg 0%
Isoleucine 1.52mg 0.695mg 0%
Leucine 2.833mg 1.181mg 0%
Lysine 3.178mg 0.832mg 0%
Methionine 0.871mg 0.11mg 0%
Phenylalanine 1.299mg 0.618mg 0%
Valine 1.603mg 0.65mg 0%
Histidine 1.244mg 0.443mg 0%
Omega-3 - EPA 0.002g N/A
Omega-3 - DHA 0.002g N/A
Omega-3 - ALA 0.013g N/A
Omega-3 - DPA 0.011g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.017g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 0.349g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beef
Beef
2
28% 7% 66%
Protein: 27.55 g
Fats: 6.54 g
Carbs: 0 g
Water: 65.71 g
Other: 0.2 g
16% 3% 10% 71%
Protein: 15.57 g
Fats: 2.92 g
Carbs: 9.88 g
Water: 71.08 g
Other: 0.55 g
Contains more ProteinProtein +76.9%
Contains more FatsFats +124%
Contains more CarbsCarbs +∞%
Contains more OtherOther +175%
~equal in Water ~71.08g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beef
Beef
1
44% 47% 9%
Saturated fat: Sat. Fat 2.595 g
Monounsaturated fat: Mono. Fat 2.734 g
Polyunsaturated fat: Poly. Fat 0.532 g
15% 52% 32%
Saturated fat: Sat. Fat 0.346 g
Monounsaturated fat: Mono. Fat 1.18 g
Polyunsaturated fat: Poly. Fat 0.73 g
Contains more Mono. FatMonounsaturated fat +131.7%
Contains less Sat. FatSaturated fat -86.7%
Contains more Poly. FatPolyunsaturated fat +37.2%

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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. Lupin Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172424/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.