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  6. Beefsteak raw vs. Lupin Bean Raw

Beefsteak raw vs. Lupin Bean Raw — In-Depth Nutrition Comparison

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Significant differences between beefsteak raw and lupin Bean Raw

  • Beefsteak raw has more vitamin B12 and selenium; however, lupin Bean Raw is richer in copper, folate, fiber, vitamin B1, magnesium, phosphorus, and iron.
  • Beefsteak raw covers your daily vitamin B12 needs 112% more than lupin Bean Raw.

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 Lupins, mature seeds, raw.

Infographic

Beefsteak raw vs Lupin 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 141% 53% 89% 164% 341% 130% 189% 2% 311% 45%
Contains more ZincZinc +11.6%
Contains more SeleniumSelenium +240.2%
Contains more MagnesiumMagnesium +692%
Contains more CalciumCalcium +3420%
Contains more PotassiumPotassium +170.1%
Contains more IronIron +118%
Contains more CopperCopper +1193.7%
Contains more PhosphorusPhosphorus +100%
Contains less SodiumSodium -72.7%

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 16% 0% 0% 0% 160% 51% 41% 45% 82% 0% 0% 266% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +130.5%
Contains more Vitamin B6Vitamin B6 +52.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +753.3%
Contains more Vitamin B2Vitamin B2 +20.9%
Contains more FolateFolate +11733.3%
~equal in Vitamin E ~mg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Beefsteak raw Lupin Bean Raw DV% diff.
Vitamin B12 2.69µg 0µg 112%
Copper 0.079mg 1.022mg 105%
Manganese 2.382mg 104%
Folate 3µg 355µg 88%
Fiber 0g 18.9g 76%
Vitamin B1 0.075mg 0.64mg 47%
Magnesium 25mg 198mg 41%
Selenium 27.9µg 8.2µg 36%
Phosphorus 220mg 440mg 31%
Protein 21.38g 36.17g 30%
Iron 2mg 4.36mg 30%
Cholesterol 67mg 0mg 22%
Potassium 375mg 1013mg 19%
Vitamin B3 5.048mg 2.19mg 18%
Calcium 5mg 176mg 17%
Vitamin B5 0.75mg 15%
Polyunsaturated fat 0.189g 2.439g 15%
Vitamin B6 0.543mg 0.357mg 14%
Carbs 0g 40.37g 13%
Calories 134kcal 371kcal 12%
Fats 5.36g 9.74g 7%
Zinc 5.3mg 4.75mg 5%
Vitamin C 0mg 4.8mg 5%
Monounsaturated fat 2.354g 3.94g 4%
Saturated fat 1.875g 1.156g 3%
Vitamin B2 0.182mg 0.22mg 3%
Sodium 55mg 15mg 2%
Vitamin D 0.1µg 0µg 1%
Vitamin K 1.5µg 1%
Net carbs 0g 21.47g N/A
Vitamin D 3IU 0IU 0%
Vitamin A 2µg 0µg 0%
Trans fat 0.253g 0g N/A
Tryptophan 0.262mg 0.289mg 0%
Threonine 1.099mg 1.331mg 0%
Isoleucine 1.09mg 1.615mg 0%
Leucine 2.011mg 2.743mg 0%
Lysine 2.247mg 1.933mg 0%
Methionine 0.621mg 0.255mg 0%
Phenylalanine 0.931mg 1.435mg 0%
Valine 1.152mg 1.51mg 0%
Histidine 0.868mg 1.03mg 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
36% 10% 40% 10% 3%
Protein: 36.17 g
Fats: 9.74 g
Carbs: 40.37 g
Water: 10.44 g
Other: 3.28 g
Contains more WaterWater +598.6%
Contains more ProteinProtein +69.2%
Contains more FatsFats +81.7%
Contains more CarbsCarbs +∞%
Contains more OtherOther +893.9%

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
15% 52% 32%
Saturated fat: Sat. Fat 1.156 g
Monounsaturated fat: Mono. Fat 3.94 g
Polyunsaturated fat: Poly. Fat 2.439 g
Contains less Sat. FatSaturated fat -38.3%
Contains more Mono. FatMonounsaturated fat +67.4%
Contains more Poly. FatPolyunsaturated fat +1190.5%

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. Lupin Bean Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172423/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.