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  6. Beefsteak raw vs. Navy bean raw

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

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Significant differences between beefsteak raw and navy bean raw

  • Beefsteak raw has more vitamin B12, selenium, zinc, vitamin B6, and vitamin B3; however, navy bean raw is richer in folate, copper, vitamin B1, and vitamin C.
  • Beefsteak raw covers your daily vitamin B12 needs 112% more than navy bean raw.
  • Navy bean raw has a higher glycemic index. The glycemic index of navy bean raw is 39, 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, navy, mature seeds, sprouted, raw.

Infographic

Beefsteak raw vs Navy 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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Contains more PotassiumPotassium +22.1%
Contains more ZincZinc +495.5%
Contains more PhosphorusPhosphorus +120%
Contains more SeleniumSelenium +4550%
Contains more MagnesiumMagnesium +304%
Contains more CalciumCalcium +200%
Contains more CopperCopper +350.6%
Contains less SodiumSodium -76.4%
~equal in Iron ~1.93mg

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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +313.8%
Contains more Vitamin B6Vitamin B6 +184.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +420%
Contains more Vitamin B2Vitamin B2 +18.1%
Contains more FolateFolate +4300%
~equal in Vitamin E ~mg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Beefsteak raw Navy bean raw DV% diff.
Vitamin B12 2.69µg 0µg 112%
Selenium 27.9µg 0.6µg 50%
Zinc 5.3mg 0.89mg 40%
Folate 3µg 132µg 32%
Copper 0.079mg 0.356mg 31%
Protein 21.38g 6.15g 30%
Vitamin B6 0.543mg 0.191mg 27%
Vitamin B1 0.075mg 0.39mg 26%
Vitamin B3 5.048mg 1.22mg 24%
Cholesterol 67mg 0mg 22%
Vitamin C 0mg 18.8mg 21%
Magnesium 25mg 101mg 18%
Manganese 0.408mg 18%
Phosphorus 220mg 100mg 17%
Vitamin B5 0.825mg 17%
Saturated fat 1.875g 0.085g 8%
Fats 5.36g 0.7g 7%
Monounsaturated fat 2.354g 0.052g 6%
Carbs 0g 13.05g 4%
Vitamin B2 0.182mg 0.215mg 3%
Calories 134kcal 67kcal 3%
Sodium 55mg 13mg 2%
Potassium 375mg 307mg 2%
Vitamin D 0.1µg 0µg 1%
Iron 2mg 1.93mg 1%
Vitamin K 1.5µg 1%
Calcium 5mg 15mg 1%
Polyunsaturated fat 0.189g 0.407g 1%
Net carbs 0g 13.05g N/A
Vitamin D 3IU 0IU 0%
Vitamin A 2µg 0µg 0%
Trans fat 0.253g 0g N/A
Tryptophan 0.262mg 0.064mg 0%
Threonine 1.099mg 0.258mg 0%
Isoleucine 1.09mg 0.273mg 0%
Leucine 2.011mg 0.442mg 0%
Lysine 2.247mg 0.35mg 0%
Methionine 0.621mg 0.064mg 0%
Phenylalanine 0.931mg 0.31mg 0%
Valine 1.152mg 0.316mg 0%
Histidine 0.868mg 0.172mg 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% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Contains more ProteinProtein +247.6%
Contains more FatsFats +665.7%
Contains more CarbsCarbs +∞%
Contains more OtherOther +187.9%
~equal in Water ~79.15g

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
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated fat +4426.9%
Contains less Sat. FatSaturated fat -95.5%
Contains more Poly. FatPolyunsaturated fat +115.3%

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.