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  6. Beefsteak raw vs. Kidney beans raw

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

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Differences between beefsteak raw and kidney beans raw

  • Beefsteak raw has more vitamin B12 and selenium, while kidney beans raw has more fiber, folate, copper, iron, vitamin B1, potassium, magnesium, and phosphorus.
  • Beefsteak raw's daily need coverage for vitamin B12 is 112% higher.
  • Kidney beans raw contains 9 times less selenium than beefsteak raw. Beefsteak raw contains 27.9µg of selenium, while kidney beans raw contains 3.2µg.
  • Beefsteak raw has a lower glycemic index. The glycemic index of beefsteak raw is 0, while the glycemic index of kidney beans raw is 22.

The 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, kidney, all types, mature seeds, raw.

Infographic

Beefsteak raw vs Kidney beans 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 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
Contains more ZincZinc +90%
Contains more SeleniumSelenium +771.9%
Contains more MagnesiumMagnesium +460%
Contains more CalciumCalcium +2760%
Contains more PotassiumPotassium +274.9%
Contains more IronIron +310%
Contains more CopperCopper +1112.7%
Contains more PhosphorusPhosphorus +85%
Contains less SodiumSodium -56.4%

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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +145%
Contains more Vitamin B6Vitamin B6 +36.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +605.3%
Contains more Vitamin B2Vitamin B2 +20.3%
Contains more Vitamin KVitamin K +1166.7%
Contains more FolateFolate +13033.3%
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Beefsteak raw Kidney beans raw DV% diff.
Vitamin B12 2.69µg 0µg 112%
Fiber 0g 24.9g 100%
Folate 3µg 394µg 98%
Copper 0.079mg 0.958mg 98%
Iron 2mg 8.2mg 78%
Selenium 27.9µg 3.2µg 45%
Manganese 1.021mg 44%
Vitamin B1 0.075mg 0.529mg 38%
Potassium 375mg 1406mg 30%
Magnesium 25mg 140mg 27%
Phosphorus 220mg 407mg 27%
Zinc 5.3mg 2.79mg 23%
Cholesterol 67mg 0mg 22%
Carbs 0g 60.01g 20%
Vitamin B3 5.048mg 2.06mg 19%
Vitamin B5 0.78mg 16%
Vitamin K 1.5µg 19µg 15%
Calcium 5mg 143mg 14%
Vitamin B6 0.543mg 0.397mg 11%
Calories 134kcal 333kcal 10%
Saturated fat 1.875g 0.12g 8%
Fats 5.36g 0.83g 7%
Monounsaturated fat 2.354g 0.064g 6%
Vitamin C 0mg 4.5mg 5%
Protein 21.38g 23.58g 4%
Vitamin B2 0.182mg 0.219mg 3%
Polyunsaturated fat 0.189g 0.457g 2%
Vitamin E 0.22mg 1%
Vitamin D 0.1µg 0µg 1%
Sodium 55mg 24mg 1%
Net carbs 0g 35.11g N/A
Vitamin D 3IU 0IU 0%
Sugar 0g 2.23g N/A
Vitamin A 2µg 0µg 0%
Trans fat 0.253g 0g N/A
Tryptophan 0.262mg 0.279mg 0%
Threonine 1.099mg 0.992mg 0%
Isoleucine 1.09mg 1.041mg 0%
Leucine 2.011mg 1.882mg 0%
Lysine 2.247mg 1.618mg 0%
Methionine 0.621mg 0.355mg 0%
Phenylalanine 0.931mg 1.275mg 0%
Valine 1.152mg 1.233mg 0%
Histidine 0.868mg 0.656mg 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
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Contains more FatsFats +545.8%
Contains more WaterWater +520.7%
Contains more ProteinProtein +10.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +1060.6%

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
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 g
Contains more Mono. FatMonounsaturated fat +3578.1%
Contains less Sat. FatSaturated fat -93.6%
Contains more Poly. FatPolyunsaturated fat +141.8%

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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.