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  6. Beefsteak raw vs. Beans

Beefsteak raw vs. Beans — In-Depth Nutrition Comparison

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Summary of differences between beefsteak raw and beans

  • Beefsteak raw has more vitamin B12, selenium, zinc, vitamin B6, vitamin B3, iron, and phosphorus; however, beans are higher in fiber and copper.
  • Beefsteak raw covers your daily need for vitamin B12, 112% more than beans.
  • The glycemic index of beans is higher.

These are the specific foods used in this comparison Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw and Beans, baked, canned, no salt added.

Infographic

Beefsteak raw vs Beans 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% 1.5% 33% 75% 26% 145% 94% 7.2% 0% 152%
Beans
Beans
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Contains more PotassiumPotassium +26.7%
Contains more IronIron +589.7%
Contains more ZincZinc +278.6%
Contains more PhosphorusPhosphorus +111.5%
Contains more SeleniumSelenium +520%
Contains more MagnesiumMagnesium +28%
Contains more CalciumCalcium +900%
Contains more CopperCopper +160.8%
Contains less SodiumSodium -98.2%
~equal in Manganese ~mg

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% 0.67% 0% 1.5% 19% 42% 95% 0% 125% 336% 3.8% 2.3% 0%
Beans
Beans
6
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 10% 1.7% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +203.3%
Contains more Vitamin B3Vitamin B3 +1074%
Contains more Vitamin B6Vitamin B6 +317.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +87.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +150%
Contains more Vitamin B1Vitamin B1 +100%
Contains more FolateFolate +700%
~equal in Vitamin B5 ~mg

All nutrients comparison - raw data values

Nutrient Beefsteak raw Beans DV% diff.
Vitamin B12 2.69µg 0µg 112%
Selenium 27.9µg 4.5µg 43%
Zinc 5.3mg 1.4mg 35%
Protein 21.38g 4.8g 33%
Vitamin B6 0.543mg 0.13mg 32%
Vitamin B3 5.048mg 0.43mg 29%
Cholesterol 67mg 0mg 22%
Fiber 0g 5.5g 22%
Iron 2mg 0.29mg 21%
Phosphorus 220mg 104mg 17%
Copper 0.079mg 0.206mg 14%
Vitamin B2 0.182mg 0.06mg 9%
Saturated fat 1.875g 0.103g 8%
Fats 5.36g 0.4g 8%
Carbs 0g 20.49g 7%
Monounsaturated fat 2.354g 0.035g 6%
Vitamin B1 0.075mg 0.15mg 6%
Choline 30.8mg 6%
Calcium 5mg 50mg 5%
Folate 3µg 24µg 5%
Vitamin C 0mg 3.1mg 3%
Potassium 375mg 296mg 2%
Magnesium 25mg 32mg 2%
Sodium 55mg 1mg 2%
Vitamin K 1.5µg 0.8µg 1%
Calories 134kcal 105kcal 1%
Vitamin D 0.1µg 0µg 1%
Vitamin E 0.15mg 1%
Net carbs 0g 14.99g N/A
Vitamin D 3IU 0IU 0%
Sugar 0g 7.78g N/A
Vitamin A 2µg 5µg 0%
Trans fat 0.253g 0g N/A
Polyunsaturated fat 0.189g 0.172g 0%
Tryptophan 0.262mg 0%
Threonine 1.099mg 0%
Isoleucine 1.09mg 0%
Leucine 2.011mg 0%
Lysine 2.247mg 0%
Methionine 0.621mg 0%
Phenylalanine 0.931mg 0%
Valine 1.152mg 0%
Histidine 0.868mg 0%
Omega-3 - DPA 0.008g 0g 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
21% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 g
Beans
Beans
2
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Contains more ProteinProtein +345.4%
Contains more FatsFats +1240%
Contains more CarbsCarbs +∞%
Contains more OtherOther +418.2%
~equal in Water ~72.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
42% 53% 4%
Saturated fat: Sat. Fat 1.875 g
Monounsaturated fat: Mono. Fat 2.354 g
Polyunsaturated fat: Poly. Fat 0.189 g
Beans
Beans
1
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
Contains more Mono. FatMonounsaturated fat +6625.7%
Contains less Sat. FatSaturated fat -94.5%
~equal in Polyunsaturated fat ~0.172g

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. Beefsteak raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172173/nutrients
  2. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.