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  6. Beefsteak raw vs. Black gram

Beefsteak raw vs. Black gram — In-Depth Nutrition Comparison

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What are the differences between beefsteak raw and black gram?

  • Beefsteak raw is higher in vitamin B12, selenium, and vitamin B3, yet black gram is higher in copper, fiber, iron, magnesium, folate, and phosphorus.
  • 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 Mungo beans, mature seeds, raw types in this article.

Infographic

Beefsteak raw vs Black gram infographic
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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 191% 41% 87% 284% 327% 91% 162% 5% 199% 45%
Contains more ZincZinc +58.2%
Contains more SeleniumSelenium +240.2%
Contains more MagnesiumMagnesium +968%
Contains more CalciumCalcium +2660%
Contains more PotassiumPotassium +162.1%
Contains more IronIron +278.5%
Contains more CopperCopper +1141.8%
Contains more PhosphorusPhosphorus +72.3%
Contains less SodiumSodium -30.9%

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 0% 0.33% 0% 0% 68% 59% 27% 54% 65% 0% 0% 162% 0%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +248.9%
Contains more Vitamin B6Vitamin B6 +93.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +264%
Contains more Vitamin B2Vitamin B2 +39.6%
Contains more FolateFolate +7100%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Beefsteak raw Black gram DV% diff.
Vitamin B12 2.69µg 0µg 112%
Copper 0.079mg 0.981mg 100%
Fiber 0g 18.3g 73%
Iron 2mg 7.57mg 70%
Manganese 1.527mg 66%
Magnesium 25mg 267mg 58%
Folate 3µg 216µg 53%
Selenium 27.9µg 8.2µg 36%
Phosphorus 220mg 379mg 23%
Vitamin B3 5.048mg 1.447mg 23%
Cholesterol 67mg 0mg 22%
Vitamin B6 0.543mg 0.281mg 20%
Carbs 0g 58.99g 20%
Zinc 5.3mg 3.35mg 18%
Vitamin B5 0.906mg 18%
Potassium 375mg 983mg 18%
Vitamin B1 0.075mg 0.273mg 17%
Calcium 5mg 138mg 13%
Calories 134kcal 341kcal 10%
Protein 21.38g 25.21g 8%
Saturated fat 1.875g 0.114g 8%
Polyunsaturated fat 0.189g 1.071g 6%
Fats 5.36g 1.64g 6%
Vitamin B2 0.182mg 0.254mg 6%
Monounsaturated fat 2.354g 0.085g 6%
Vitamin D 0.1µg 0µg 1%
Vitamin K 1.5µg 1%
Sodium 55mg 38mg 1%
Net carbs 0g 40.69g N/A
Vitamin D 3IU 0IU 0%
Vitamin A 2µg 1µg 0%
Trans fat 0.253g 0g N/A
Tryptophan 0.262mg 0.263mg 0%
Threonine 1.099mg 0.875mg 0%
Isoleucine 1.09mg 1.287mg 0%
Leucine 2.011mg 2.089mg 0%
Lysine 2.247mg 1.674mg 0%
Methionine 0.621mg 0.367mg 0%
Phenylalanine 0.931mg 1.473mg 0%
Valine 1.152mg 1.416mg 0%
Histidine 0.868mg 0.706mg 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
25% 59% 11% 3%
Protein: 25.21 g
Fats: 1.64 g
Carbs: 58.99 g
Water: 10.8 g
Other: 3.36 g
Contains more FatsFats +226.8%
Contains more WaterWater +575.3%
Contains more ProteinProtein +17.9%
Contains more CarbsCarbs +∞%
Contains more OtherOther +918.2%

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
9% 7% 84%
Saturated fat: Sat. Fat 0.114 g
Monounsaturated fat: Mono. Fat 0.085 g
Polyunsaturated fat: Poly. Fat 1.071 g
Contains more Mono. FatMonounsaturated fat +2669.4%
Contains less Sat. FatSaturated fat -93.9%
Contains more Poly. FatPolyunsaturated fat +466.7%

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. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174259/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.