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  6. Beefsteak raw vs. Black turtle bean

Beefsteak raw vs. Black turtle bean — In-Depth Nutrition Comparison

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Significant differences between beefsteak raw and black turtle bean

  • Beefsteak raw has more vitamin B12 and selenium; however, black turtle bean is richer in folate, copper, iron, vitamin B1, fiber, potassium, magnesium, and phosphorus.
  • Beefsteak raw covers your daily vitamin B12 needs 112% more than black turtle bean.
  • Black turtle bean has 9 times less selenium than beefsteak raw. Beefsteak raw has 27.9µg of selenium, while black turtle bean has 3.2µg.
  • Black turtle bean has a higher glycemic index. The glycemic index of black turtle bean is 20, while the glycemic index of beefsteak raw is 0.

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

Infographic

Beefsteak raw vs Black turtle 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 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 17%
Contains more ZincZinc +140.9%
Contains more SeleniumSelenium +771.9%
Contains more MagnesiumMagnesium +540%
Contains more CalciumCalcium +3100%
Contains more PotassiumPotassium +300%
Contains more IronIron +335%
Contains more CopperCopper +1165.8%
Contains more PhosphorusPhosphorus +100%
Contains less SodiumSodium -83.6%

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% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +158.2%
Contains more Vitamin B6Vitamin B6 +89.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +1100%
Contains more Vitamin KVitamin K +273.3%
Contains more FolateFolate +14700%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.193mg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Beefsteak raw Black turtle bean DV% diff.
Vitamin B12 2.69µg 0µg 112%
Folate 3µg 444µg 110%
Copper 0.079mg 1mg 102%
Iron 2mg 8.7mg 84%
Vitamin B1 0.075mg 0.9mg 69%
Fiber 0g 15.5g 62%
Selenium 27.9µg 3.2µg 45%
Manganese 1mg 43%
Potassium 375mg 1500mg 33%
Magnesium 25mg 160mg 32%
Phosphorus 220mg 440mg 31%
Zinc 5.3mg 2.2mg 28%
Cholesterol 67mg 0mg 22%
Carbs 0g 63.25g 21%
Vitamin B6 0.543mg 0.286mg 20%
Vitamin B3 5.048mg 1.955mg 19%
Vitamin B5 0.899mg 18%
Calcium 5mg 160mg 16%
Calories 134kcal 339kcal 10%
Saturated fat 1.875g 0.232g 7%
Fats 5.36g 0.9g 7%
Monounsaturated fat 2.354g 0.078g 6%
Vitamin K 1.5µg 5.6µg 3%
Sodium 55mg 9mg 2%
Polyunsaturated fat 0.189g 0.387g 1%
Vitamin B2 0.182mg 0.193mg 1%
Vitamin D 0.1µg 0µg 1%
Vitamin E 0.21mg 1%
Protein 21.38g 21.25g 0%
Net carbs 0g 47.75g N/A
Vitamin D 3IU 0IU 0%
Sugar 0g 2.12g N/A
Vitamin A 2µg 0µg 0%
Trans fat 0.253g 0g N/A
Tryptophan 0.262mg 0.252mg 0%
Threonine 1.099mg 0.894mg 0%
Isoleucine 1.09mg 0.938mg 0%
Leucine 2.011mg 1.697mg 0%
Lysine 2.247mg 1.459mg 0%
Methionine 0.621mg 0.32mg 0%
Phenylalanine 0.931mg 1.149mg 0%
Valine 1.152mg 1.112mg 0%
Histidine 0.868mg 0.592mg 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% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 g
Contains more FatsFats +495.6%
Contains more WaterWater +563%
Contains more CarbsCarbs +∞%
Contains more OtherOther +990.9%
~equal in Protein ~21.25g

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
33% 11% 56%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.078 g
Polyunsaturated fat: Poly. Fat 0.387 g
Contains more Mono. FatMonounsaturated fat +2917.9%
Contains less Sat. FatSaturated fat -87.6%
Contains more Poly. FatPolyunsaturated fat +104.8%

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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175186/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.