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  6. Beefsteak raw vs. Baked beans

Beefsteak raw vs. Baked beans — In-Depth Nutrition Comparison

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How are beefsteak raw and baked beans different?

  • Beefsteak raw is higher in vitamin B12, zinc, selenium, vitamin B6, vitamin B3, and phosphorus; however, baked beans are richer in fiber and folate.
  • Daily need coverage for vitamin B12 for beefsteak raw is 112% higher.
  • Beefsteak raw contains 13 times more cholesterol than baked beans. While beefsteak raw contains 67mg of cholesterol, baked beans contain only 5mg.
  • Beefsteak raw has a lower glycemic index (0) than baked beans (40).

Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw and Beans, baked, home prepared are the varieties used in this article.

Infographic

Beefsteak raw vs Baked beans infographic
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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 31% 18% 32% 75% 53% 20% 47% 55% 33% 31%
Contains more ZincZinc +626%
Contains more PhosphorusPhosphorus +101.8%
Contains less SodiumSodium -87%
Contains more SeleniumSelenium +389.5%
Contains more MagnesiumMagnesium +72%
Contains more CalciumCalcium +1120%
Contains more CopperCopper +101.3%
~equal in Potassium ~358mg
~equal in Iron ~1.99mg

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 3.7% 0% 0% 0% 34% 11% 7.7% 9.3% 21% 0% 0% 36% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +271.4%
Contains more Vitamin B3Vitamin B3 +1137.3%
Contains more Vitamin B6Vitamin B6 +503.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +81.3%
Contains more FolateFolate +1500%
~equal in Vitamin E ~mg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Beefsteak raw Baked beans DV% diff.
Vitamin B12 2.69µg 0µg 112%
Zinc 5.3mg 0.73mg 42%
Selenium 27.9µg 5.7µg 40%
Vitamin B6 0.543mg 0.09mg 35%
Protein 21.38g 5.54g 32%
Vitamin B3 5.048mg 0.408mg 29%
Fiber 0g 5.5g 22%
Cholesterol 67mg 5mg 21%
Sodium 55mg 422mg 16%
Phosphorus 220mg 109mg 16%
Manganese 0.255mg 11%
Folate 3µg 48µg 11%
Vitamin B2 0.182mg 0.049mg 10%
Copper 0.079mg 0.159mg 9%
Carbs 0g 21.63g 7%
Calcium 5mg 61mg 6%
Vitamin B1 0.075mg 0.136mg 5%
Magnesium 25mg 43mg 4%
Polyunsaturated fat 0.189g 0.74g 4%
Vitamin B5 0.155mg 3%
Vitamin K 1.5µg 1%
Monounsaturated fat 2.354g 2.133g 1%
Calories 134kcal 155kcal 1%
Vitamin D 0.1µg 0µg 1%
Potassium 375mg 358mg 1%
Vitamin C 0mg 1.1mg 1%
Fats 5.36g 5.15g 0%
Net carbs 0g 16.13g N/A
Vitamin D 3IU 0IU 0%
Iron 2mg 1.99mg 0%
Vitamin A 2µg 0µg 0%
Trans fat 0.253g 0g N/A
Saturated fat 1.875g 1.948g 0%
Tryptophan 0.262mg 0.067mg 0%
Threonine 1.099mg 0.228mg 0%
Isoleucine 1.09mg 0.242mg 0%
Leucine 2.011mg 0.428mg 0%
Lysine 2.247mg 0.379mg 0%
Methionine 0.621mg 0.086mg 0%
Phenylalanine 0.931mg 0.287mg 0%
Valine 1.152mg 0.282mg 0%
Histidine 0.868mg 0.153mg 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
6% 5% 22% 65% 3%
Protein: 5.54 g
Fats: 5.15 g
Carbs: 21.63 g
Water: 65.17 g
Other: 2.51 g
Contains more ProteinProtein +285.9%
Contains more WaterWater +11.9%
Contains more CarbsCarbs +∞%
Contains more OtherOther +660.6%
~equal in Fats ~5.15g

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
40% 44% 15%
Saturated fat: Sat. Fat 1.948 g
Monounsaturated fat: Mono. Fat 2.133 g
Polyunsaturated fat: Poly. Fat 0.74 g
Contains more Poly. FatPolyunsaturated fat +291.5%
~equal in Saturated fat ~1.948g
~equal in Monounsaturated fat ~2.133g

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. Baked beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173731/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.