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  6. Beefsteak raw vs. Bean raw

Beefsteak raw vs. Bean raw — In-Depth Nutrition Comparison

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What are the main differences between beefsteak raw and bean raw?

  • Beefsteak raw is richer in vitamin B12 and zinc, yet bean raw is richer in folate, copper, fiber, vitamin B1, iron, magnesium, potassium, and phosphorus.
  • Bean raw's daily need coverage for folate is 131% higher.
  • Beefsteak raw has a lower glycemic index than bean raw.

We used Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw and Beans, pinto, mature seeds, raw types in this comparison.

Infographic

Beefsteak raw 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Contains more ZincZinc +132.5%
Contains more MagnesiumMagnesium +604%
Contains more CalciumCalcium +2160%
Contains more PotassiumPotassium +271.5%
Contains more IronIron +153.5%
Contains more CopperCopper +1030.4%
Contains more PhosphorusPhosphorus +86.8%
Contains less SodiumSodium -78.2%
~equal in Selenium ~27.9µg

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%
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 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +330%
Contains more Vitamin B6Vitamin B6 +14.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +850.7%
Contains more Vitamin B2Vitamin B2 +16.5%
Contains more Vitamin KVitamin K +273.3%
Contains more FolateFolate +17400%

All nutrients comparison - raw data values

Nutrient Beefsteak raw Bean raw DV% diff.
Folate 3µg 525µg 131%
Vitamin B12 2.69µg 0µg 112%
Copper 0.079mg 0.893mg 90%
Fiber 0g 15.5g 62%
Vitamin B1 0.075mg 0.713mg 53%
Manganese 1.148mg 50%
Iron 2mg 5.07mg 38%
Magnesium 25mg 176mg 36%
Potassium 375mg 1393mg 30%
Phosphorus 220mg 411mg 27%
Zinc 5.3mg 2.28mg 27%
Vitamin B3 5.048mg 1.174mg 24%
Cholesterol 67mg 0mg 22%
Carbs 0g 62.55g 21%
Vitamin B5 0.785mg 16%
Starch 34.17g 14%
Choline 66.2mg 12%
Calories 134kcal 347kcal 11%
Calcium 5mg 113mg 11%
Saturated fat 1.875g 0.235g 7%
Vitamin C 0mg 6.3mg 7%
Fats 5.36g 1.23g 6%
Monounsaturated fat 2.354g 0.229g 5%
Vitamin B6 0.543mg 0.474mg 5%
Vitamin K 1.5µg 5.6µg 3%
Sodium 55mg 12mg 2%
Vitamin B2 0.182mg 0.212mg 2%
Vitamin D 0.1µg 0µg 1%
Vitamin E 0.21mg 1%
Polyunsaturated fat 0.189g 0.407g 1%
Protein 21.38g 21.42g 0%
Net carbs 0g 47.05g N/A
Vitamin D 3IU 0IU 0%
Sugar 0g 2.11g N/A
Vitamin A 2µg 0µg 0%
Selenium 27.9µg 27.9µg 0%
Trans fat 0.253g 0g N/A
Tryptophan 0.262mg 0.237mg 0%
Threonine 1.099mg 0.81mg 0%
Isoleucine 1.09mg 0.871mg 0%
Leucine 2.011mg 1.558mg 0%
Lysine 2.247mg 1.356mg 0%
Methionine 0.621mg 0.259mg 0%
Phenylalanine 0.931mg 1.095mg 0%
Valine 1.152mg 0.998mg 0%
Histidine 0.868mg 0.556mg 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
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 FatsFats +335.8%
Contains more WaterWater +543.7%
Contains more CarbsCarbs +∞%
Contains more OtherOther +951.5%
~equal in Protein ~21.42g

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
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated fat +927.9%
Contains less Sat. FatSaturated fat -87.5%
Contains more Poly. FatPolyunsaturated fat +115.3%

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. 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.