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  6. Beefsteak raw vs. Lablab

Beefsteak raw vs. Lablab — In-Depth Nutrition Comparison

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Important differences between beefsteak raw and lablab

  • Beefsteak raw has more vitamin B12, selenium, vitamin B6, vitamin B3, zinc, and phosphorus; however, lablab has more iron, copper, and vitamin B1.
  • Beefsteak raw's daily need coverage for vitamin B12 is 112% more.
  • Lablab has a higher glycemic index than beefsteak raw.

The food varieties used in the comparison are Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw and Hyacinth beans, mature seeds, cooked, boiled, without salt.

Infographic

Beefsteak raw vs Lablab 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%
Lablab
Lablab
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 59% 12% 30% 172% 114% 78% 51% 0.91% 63% 15%
Contains more PotassiumPotassium +11.3%
Contains more ZincZinc +86%
Contains more PhosphorusPhosphorus +83.3%
Contains more SeleniumSelenium +896.4%
Contains more MagnesiumMagnesium +228%
Contains more CalciumCalcium +700%
Contains more IronIron +129%
Contains more CopperCopper +331.6%
Contains less SodiumSodium -87.3%

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%
Lablab
Lablab
3
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% 0% 0% 68% 8.5% 7.7% 19% 8.5% 0% 0% 3% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +391.9%
Contains more Vitamin B3Vitamin B3 +1128.2%
Contains more Vitamin B6Vitamin B6 +1367.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +260%
Contains more FolateFolate +33.3%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Beefsteak raw Lablab DV% diff.
Vitamin B12 2.69µg 0µg 112%
Selenium 27.9µg 2.8µg 46%
Vitamin B6 0.543mg 0.037mg 39%
Iron 2mg 4.58mg 32%
Vitamin B3 5.048mg 0.411mg 29%
Copper 0.079mg 0.341mg 29%
Protein 21.38g 8.14g 26%
Zinc 5.3mg 2.85mg 22%
Cholesterol 67mg 0mg 22%
Manganese 0.482mg 21%
Vitamin B1 0.075mg 0.27mg 16%
Magnesium 25mg 82mg 14%
Phosphorus 220mg 120mg 14%
Vitamin B2 0.182mg 0.037mg 11%
Saturated fat 1.875g 0.099g 8%
Carbs 0g 20.69g 7%
Fats 5.36g 0.58g 7%
Vitamin B5 0.316mg 6%
Monounsaturated fat 2.354g 0.026g 6%
Calcium 5mg 40mg 4%
Sodium 55mg 7mg 2%
Vitamin K 1.5µg 1%
Calories 134kcal 117kcal 1%
Vitamin D 0.1µg 0µg 1%
Potassium 375mg 337mg 1%
Net carbs 0g 20.69g N/A
Vitamin D 3IU 0IU 0%
Vitamin A 2µg 0µg 0%
Folate 3µg 4µg 0%
Trans fat 0.253g 0g N/A
Polyunsaturated fat 0.189g 0.245g 0%
Tryptophan 0.262mg 0.068mg 0%
Threonine 1.099mg 0.315mg 0%
Isoleucine 1.09mg 0.39mg 0%
Leucine 2.011mg 0.691mg 0%
Lysine 2.247mg 0.556mg 0%
Methionine 0.621mg 0.065mg 0%
Phenylalanine 0.931mg 0.41mg 0%
Valine 1.152mg 0.422mg 0%
Histidine 0.868mg 0.233mg 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
Lablab
Lablab
2
8% 21% 69%
Protein: 8.14 g
Fats: 0.58 g
Carbs: 20.69 g
Water: 69.13 g
Other: 1.46 g
Contains more ProteinProtein +162.7%
Contains more FatsFats +824.1%
Contains more CarbsCarbs +∞%
Contains more OtherOther +342.4%
~equal in Water ~69.13g

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
Lablab
Lablab
2
27% 7% 66%
Saturated fat: Sat. Fat 0.099 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.245 g
Contains more Mono. FatMonounsaturated fat +8953.8%
Contains less Sat. FatSaturated fat -94.7%
Contains more Poly. FatPolyunsaturated fat +29.6%

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. Lablab - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175211/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.