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  6. Beefsteak raw vs. Green beans

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

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What are the differences between beefsteak raw and green beans?

  • Beefsteak raw is higher in vitamin B12, selenium, zinc, vitamin B6, vitamin B3, phosphorus, and iron, yet green beans are higher in 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, snap, green, cooked, boiled, drained, without salt types in this article.

Infographic

Beefsteak raw vs Green beans 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 13% 13% 13% 24% 19% 6.8% 12% 0.13% 37% 1.1%
Contains more MagnesiumMagnesium +38.9%
Contains more PotassiumPotassium +156.8%
Contains more IronIron +207.7%
Contains more CopperCopper +38.6%
Contains more ZincZinc +2020%
Contains more PhosphorusPhosphorus +658.6%
Contains more SeleniumSelenium +13850%
Contains more CalciumCalcium +780%
Contains less SodiumSodium -98.2%

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 32% 11% 9.2% 0% 19% 22% 12% 4.4% 13% 0% 120% 25% 9.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +87.6%
Contains more Vitamin B3Vitamin B3 +722.1%
Contains more Vitamin B6Vitamin B6 +869.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1500%
Contains more Vitamin KVitamin K +3093.3%
Contains more FolateFolate +1000%
~equal in Vitamin B1 ~0.074mg

All nutrients comparison - raw data values

Nutrient Beefsteak raw Green beans DV% diff.
Vitamin B12 2.69µg 0µg 112%
Selenium 27.9µg 0.2µg 50%
Zinc 5.3mg 0.25mg 46%
Vitamin K 1.5µg 47.9µg 39%
Protein 21.38g 1.89g 39%
Vitamin B6 0.543mg 0.056mg 37%
Vitamin B3 5.048mg 0.614mg 28%
Phosphorus 220mg 29mg 27%
Cholesterol 67mg 0mg 22%
Iron 2mg 0.65mg 17%
Fiber 0g 3.2g 13%
Manganese 0.285mg 12%
Vitamin C 0mg 9.7mg 11%
Fats 5.36g 0.28g 8%
Saturated fat 1.875g 0.064g 8%
Folate 3µg 33µg 8%
Potassium 375mg 146mg 7%
Vitamin B2 0.182mg 0.097mg 7%
Monounsaturated fat 2.354g 0.011g 6%
Calories 134kcal 35kcal 5%
Calcium 5mg 44mg 4%
Choline 16.9mg 3%
Vitamin A 2µg 32µg 3%
Vitamin E 0.46mg 3%
Carbs 0g 7.88g 3%
Sodium 55mg 1mg 2%
Copper 0.079mg 0.057mg 2%
Magnesium 25mg 18mg 2%
Vitamin D 0.1µg 0µg 1%
Vitamin B5 0.074mg 1%
Net carbs 0g 4.68g N/A
Vitamin D 3IU 0IU 0%
Sugar 0g 3.63g N/A
Vitamin B1 0.075mg 0.074mg 0%
Trans fat 0.253g 0g N/A
Polyunsaturated fat 0.189g 0.145g 0%
Tryptophan 0.262mg 0.02mg 0%
Threonine 1.099mg 0.082mg 0%
Isoleucine 1.09mg 0.069mg 0%
Leucine 2.011mg 0.116mg 0%
Lysine 2.247mg 0.091mg 0%
Methionine 0.621mg 0.023mg 0%
Phenylalanine 0.931mg 0.069mg 0%
Valine 1.152mg 0.093mg 0%
Histidine 0.868mg 0.035mg 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
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 g
Contains more ProteinProtein +1031.2%
Contains more FatsFats +1814.3%
Contains more CarbsCarbs +∞%
Contains more WaterWater +22.3%
Contains more OtherOther +121.2%

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
29% 5% 66%
Saturated fat: Sat. Fat 0.064 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.145 g
Contains more Mono. FatMonounsaturated fat +21300%
Contains more Poly. FatPolyunsaturated fat +30.3%
Contains less Sat. FatSaturated fat -96.6%

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. Green beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.