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  6. Beefsteak raw vs. Cranberry bean raw

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

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Summary of differences between beefsteak raw and cranberry bean raw

  • Beefsteak raw has more vitamin B12, selenium, and vitamin B3; however, cranberry bean raw is higher in folate, fiber, copper, vitamin B1, iron, magnesium, and potassium.
  • Cranberry bean raw covers your daily need for folate, 150% more than beefsteak raw.
  • The glycemic index of cranberry bean raw 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, cranberry (roman), mature seeds, raw.

Infographic

Beefsteak raw vs Cranberry 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 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
Contains more ZincZinc +46%
Contains more SeleniumSelenium +119.7%
Contains more MagnesiumMagnesium +524%
Contains more CalciumCalcium +2440%
Contains more PotassiumPotassium +255.2%
Contains more IronIron +150%
Contains more CopperCopper +905.1%
Contains more PhosphorusPhosphorus +69.1%
Contains less SodiumSodium -89.1%

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% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +246.9%
Contains more Vitamin B6Vitamin B6 +75.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +896%
Contains more Vitamin B2Vitamin B2 +17%
Contains more FolateFolate +20033.3%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Beefsteak raw Cranberry bean raw DV% diff.
Folate 3µg 604µg 150%
Vitamin B12 2.69µg 0µg 112%
Fiber 0g 24.7g 99%
Copper 0.079mg 0.794mg 79%
Vitamin B1 0.075mg 0.747mg 56%
Manganese 0.92mg 40%
Iron 2mg 5mg 38%
Magnesium 25mg 156mg 31%
Selenium 27.9µg 12.7µg 28%
Potassium 375mg 1332mg 28%
Cholesterol 67mg 0mg 22%
Phosphorus 220mg 372mg 22%
Vitamin B3 5.048mg 1.455mg 22%
Carbs 0g 60.05g 20%
Vitamin B6 0.543mg 0.309mg 18%
Zinc 5.3mg 3.63mg 15%
Vitamin B5 0.748mg 15%
Calcium 5mg 127mg 12%
Calories 134kcal 335kcal 10%
Saturated fat 1.875g 0.316g 7%
Fats 5.36g 1.23g 6%
Monounsaturated fat 2.354g 0.106g 6%
Protein 21.38g 23.03g 3%
Polyunsaturated fat 0.189g 0.527g 2%
Vitamin B2 0.182mg 0.213mg 2%
Sodium 55mg 6mg 2%
Vitamin D 0.1µg 0µg 1%
Vitamin K 1.5µg 1%
Net carbs 0g 35.35g N/A
Vitamin D 3IU 0IU 0%
Vitamin A 2µg 0µg 0%
Trans fat 0.253g 0g N/A
Tryptophan 0.262mg 0.273mg 0%
Threonine 1.099mg 0.969mg 0%
Isoleucine 1.09mg 1.017mg 0%
Leucine 2.011mg 1.838mg 0%
Lysine 2.247mg 1.58mg 0%
Methionine 0.621mg 0.346mg 0%
Phenylalanine 0.931mg 1.245mg 0%
Valine 1.152mg 1.205mg 0%
Histidine 0.868mg 0.641mg 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
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
Contains more FatsFats +335.8%
Contains more WaterWater +488.6%
Contains more CarbsCarbs +∞%
Contains more OtherOther +900%
~equal in Protein ~23.03g

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 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 g
Contains more Mono. FatMonounsaturated fat +2120.8%
Contains less Sat. FatSaturated fat -83.1%
Contains more Poly. FatPolyunsaturated fat +178.8%

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. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.