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  6. Beefsteak raw vs. Green bean raw

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

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What are the main differences between beefsteak raw and green bean raw?

  • Beefsteak raw is richer in vitamin B12, selenium, zinc, vitamin B6, vitamin B3, and phosphorus, yet green bean raw is richer in vitamin K, vitamin A, and vitamin C.
  • Beefsteak raw's daily need coverage for vitamin B12 is 112% higher.
  • Beefsteak raw has a lower glycemic index than green bean raw.

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

Infographic

Beefsteak raw vs Green 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 18% 11% 19% 39% 23% 6.5% 16% 0.78% 28% 3.3%
Contains more PotassiumPotassium +77.7%
Contains more IronIron +94.2%
Contains more CopperCopper +14.5%
Contains more ZincZinc +2108.3%
Contains more PhosphorusPhosphorus +478.9%
Contains more SeleniumSelenium +4550%
Contains more CalciumCalcium +640%
Contains less SodiumSodium -89.1%
~equal in Magnesium ~25mg

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 41% 12% 8.2% 0% 21% 24% 14% 14% 33% 0% 108% 25% 8.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +75%
Contains more Vitamin B3Vitamin B3 +587.7%
Contains more Vitamin B6Vitamin B6 +285.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1650%
Contains more Vitamin KVitamin K +2766.7%
Contains more FolateFolate +1000%
~equal in Vitamin B1 ~0.082mg

All nutrients comparison - raw data values

Nutrient Beefsteak raw Green bean raw DV% diff.
Vitamin B12 2.69µg 0µg 112%
Selenium 27.9µg 0.6µg 50%
Zinc 5.3mg 0.24mg 46%
Protein 21.38g 1.83g 39%
Vitamin K 1.5µg 43µg 35%
Vitamin B6 0.543mg 0.141mg 31%
Vitamin B3 5.048mg 0.734mg 27%
Phosphorus 220mg 38mg 26%
Cholesterol 67mg 0mg 22%
Vitamin C 0mg 12.2mg 14%
Iron 2mg 1.03mg 12%
Fiber 0g 2.7g 11%
Manganese 0.216mg 9%
Fats 5.36g 0.22g 8%
Saturated fat 1.875g 0.05g 8%
Folate 3µg 33µg 8%
Monounsaturated fat 2.354g 0.01g 6%
Vitamin B2 0.182mg 0.104mg 6%
Vitamin B5 0.225mg 5%
Calories 134kcal 31kcal 5%
Potassium 375mg 211mg 5%
Vitamin A 2µg 35µg 4%
Vitamin E 0.41mg 3%
Choline 15.3mg 3%
Calcium 5mg 37mg 3%
Sodium 55mg 6mg 2%
Fructose 1.39g 2%
Carbs 0g 6.97g 2%
Vitamin B1 0.075mg 0.082mg 1%
Copper 0.079mg 0.069mg 1%
Polyunsaturated fat 0.189g 0.113g 1%
Vitamin D 0.1µg 0µg 1%
Net carbs 0g 4.27g N/A
Vitamin D 3IU 0IU 0%
Magnesium 25mg 25mg 0%
Sugar 0g 3.26g N/A
Starch 0.88g 0%
Trans fat 0.253g 0g N/A
Tryptophan 0.262mg 0.019mg 0%
Threonine 1.099mg 0.079mg 0%
Isoleucine 1.09mg 0.066mg 0%
Leucine 2.011mg 0.112mg 0%
Lysine 2.247mg 0.088mg 0%
Methionine 0.621mg 0.022mg 0%
Phenylalanine 0.931mg 0.067mg 0%
Valine 1.152mg 0.09mg 0%
Histidine 0.868mg 0.034mg 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% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 g
Contains more ProteinProtein +1068.3%
Contains more FatsFats +2336.4%
Contains more CarbsCarbs +∞%
Contains more WaterWater +23.8%
Contains more OtherOther +100%

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% 6% 65%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains more Mono. FatMonounsaturated fat +23440%
Contains more Poly. FatPolyunsaturated fat +67.3%
Contains less Sat. FatSaturated fat -97.3%

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. Green bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.