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  6. Beefsteak raw vs. Broad bean raw

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

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

  • Beefsteak raw is higher in vitamin B12, selenium, zinc, vitamin B6, and vitamin B3, yet broad bean raw is higher in folate, copper, vitamin K, and fiber.
  • Beefsteak raw's daily need coverage for vitamin B12 is 112% more.
  • The glycemic index of beefsteak raw is lower.

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

Infographic

Beefsteak raw vs Broad 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 24% 11% 29% 58% 134% 27% 55% 3.3% 86% 4.4%
Contains more PotassiumPotassium +13%
Contains more IronIron +29%
Contains more ZincZinc +430%
Contains more PhosphorusPhosphorus +70.5%
Contains more SeleniumSelenium +3387.5%
Contains more MagnesiumMagnesium +32%
Contains more CalciumCalcium +640%
Contains more CopperCopper +408.9%
Contains less SodiumSodium -54.5%

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 12% 5.7% 23% 0% 33% 67% 42% 14% 24% 0% 102% 111% 0%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +124.5%
Contains more Vitamin B6Vitamin B6 +422.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +750%
Contains more Vitamin B1Vitamin B1 +77.3%
Contains more Vitamin B2Vitamin B2 +59.3%
Contains more Vitamin KVitamin K +2626.7%
Contains more FolateFolate +4833.3%
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Beefsteak raw Broad bean raw DV% diff.
Vitamin B12 2.69µg 0µg 112%
Selenium 27.9µg 0.8µg 49%
Zinc 5.3mg 1mg 39%
Copper 0.079mg 0.402mg 36%
Folate 3µg 148µg 36%
Vitamin B6 0.543mg 0.104mg 34%
Vitamin K 1.5µg 40.9µg 33%
Fiber 0g 7.5g 30%
Manganese 0.661mg 29%
Protein 21.38g 7.92g 27%
Cholesterol 67mg 0mg 22%
Vitamin B3 5.048mg 2.249mg 17%
Phosphorus 220mg 129mg 13%
Vitamin B2 0.182mg 0.29mg 8%
Saturated fat 1.875g 0.118g 8%
Vitamin E 1.16mg 8%
Fats 5.36g 0.73g 7%
Iron 2mg 1.55mg 6%
Carbs 0g 17.63g 6%
Monounsaturated fat 2.354g 0.104g 6%
Vitamin B5 0.225mg 5%
Vitamin B1 0.075mg 0.133mg 5%
Vitamin C 0mg 3.7mg 4%
Calcium 5mg 37mg 3%
Calories 134kcal 88kcal 2%
Vitamin A 2µg 17µg 2%
Magnesium 25mg 33mg 2%
Vitamin D 0.1µg 0µg 1%
Sodium 55mg 25mg 1%
Potassium 375mg 332mg 1%
Polyunsaturated fat 0.189g 0.342g 1%
Net carbs 0g 10.13g N/A
Vitamin D 3IU 0IU 0%
Sugar 0g 9.21g N/A
Trans fat 0.253g 0g N/A
Tryptophan 0.262mg 0%
Threonine 1.099mg 0%
Isoleucine 1.09mg 0%
Leucine 2.011mg 0%
Lysine 2.247mg 0%
Methionine 0.621mg 0%
Phenylalanine 0.931mg 0%
Valine 1.152mg 0%
Histidine 0.868mg 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
8% 18% 73%
Protein: 7.92 g
Fats: 0.73 g
Carbs: 17.63 g
Water: 72.6 g
Other: 1.12 g
Contains more ProteinProtein +169.9%
Contains more FatsFats +634.2%
Contains more CarbsCarbs +∞%
Contains more OtherOther +239.4%
~equal in Water ~72.6g

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
21% 18% 61%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.104 g
Polyunsaturated fat: Poly. Fat 0.342 g
Contains more Mono. FatMonounsaturated fat +2163.5%
Contains less Sat. FatSaturated fat -93.7%
Contains more Poly. FatPolyunsaturated fat +81%

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. Broad bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168574/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.