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  6. Beefsteak raw vs. Adzuki bean

Beefsteak raw vs. Adzuki bean — In-Depth Nutrition Comparison

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A recap on differences between beefsteak raw and adzuki bean

  • Beefsteak raw has more vitamin B12 and selenium; however, adzuki bean is higher in folate, copper, fiber, iron, vitamin B1, potassium, magnesium, and phosphorus.
  • Adzuki bean covers your daily folate needs 155% more than beefsteak raw.
  • The glycemic index of adzuki bean is higher.

Food varieties used in this article are Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw and Beans, adzuki, mature seeds, raw.

Infographic

Beefsteak raw vs Adzuki 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.
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 91% 20% 111% 187% 365% 137% 163% 0.65% 226% 17%
Contains more SeleniumSelenium +800%
Contains more MagnesiumMagnesium +408%
Contains more CalciumCalcium +1220%
Contains more PotassiumPotassium +234.4%
Contains more IronIron +149%
Contains more CopperCopper +1284.8%
Contains more PhosphorusPhosphorus +73.2%
Contains less SodiumSodium -90.9%
~equal in Zinc ~5.04mg

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 0% 0.33% 0% 0% 114% 51% 49% 88% 81% 0% 0% 467% 0%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +91.9%
Contains more Vitamin B6Vitamin B6 +54.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +506.7%
Contains more Vitamin B2Vitamin B2 +20.9%
Contains more FolateFolate +20633.3%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Beefsteak raw Adzuki bean DV% diff.
Folate 3µg 622µg 155%
Copper 0.079mg 1.094mg 113%
Vitamin B12 2.69µg 0µg 112%
Manganese 1.73mg 75%
Fiber 0g 12.7g 51%
Selenium 27.9µg 3.1µg 45%
Iron 2mg 4.98mg 37%
Vitamin B1 0.075mg 0.455mg 32%
Vitamin B5 1.471mg 29%
Potassium 375mg 1254mg 26%
Magnesium 25mg 127mg 24%
Phosphorus 220mg 381mg 23%
Cholesterol 67mg 0mg 22%
Carbs 0g 62.9g 21%
Vitamin B3 5.048mg 2.63mg 15%
Vitamin B6 0.543mg 0.351mg 15%
Calories 134kcal 329kcal 10%
Saturated fat 1.875g 0.191g 8%
Fats 5.36g 0.53g 7%
Monounsaturated fat 2.354g 0.05g 6%
Calcium 5mg 66mg 6%
Vitamin B2 0.182mg 0.22mg 3%
Protein 21.38g 19.87g 3%
Sodium 55mg 5mg 2%
Zinc 5.3mg 5.04mg 2%
Polyunsaturated fat 0.189g 0.113g 1%
Vitamin D 0.1µg 0µg 1%
Vitamin K 1.5µg 1%
Net carbs 0g 50.2g N/A
Vitamin D 3IU 0IU 0%
Vitamin A 2µg 1µg 0%
Trans fat 0.253g 0g N/A
Tryptophan 0.262mg 0.191mg 0%
Threonine 1.099mg 0.674mg 0%
Isoleucine 1.09mg 0.791mg 0%
Leucine 2.011mg 1.668mg 0%
Lysine 2.247mg 1.497mg 0%
Methionine 0.621mg 0.21mg 0%
Phenylalanine 0.931mg 1.052mg 0%
Valine 1.152mg 1.023mg 0%
Histidine 0.868mg 0.524mg 0%
Omega-3 - DPA 0.008g 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
20% 63% 13% 3%
Protein: 19.87 g
Fats: 0.53 g
Carbs: 62.9 g
Water: 13.44 g
Other: 3.26 g
Contains more FatsFats +911.3%
Contains more WaterWater +442.6%
Contains more CarbsCarbs +∞%
Contains more OtherOther +887.9%
~equal in Protein ~19.87g

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
54% 14% 32%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains more Mono. FatMonounsaturated fat +4608%
Contains more Poly. FatPolyunsaturated fat +67.3%
Contains less Sat. FatSaturated fat -89.8%

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. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173727/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.