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  6. Beefsteak raw vs. Refried beans

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

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What are the differences between beefsteak raw and refried beans?

  • Beefsteak raw is higher in vitamin B12, zinc, selenium, vitamin B6, vitamin B3, phosphorus, and vitamin B2, yet refried beans are higher in 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 Refried beans, canned, traditional style (includes USDA commodity) types in this article.

Infographic

Beefsteak raw vs Refried 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 25% 8.7% 28% 54% 43% 16% 39% 48% 38% 32%
Contains more PotassiumPotassium +17.6%
Contains more IronIron +38.9%
Contains more ZincZinc +813.8%
Contains more PhosphorusPhosphorus +139.1%
Contains less SodiumSodium -85.1%
Contains more SeleniumSelenium +381%
Contains more MagnesiumMagnesium +40%
Contains more CalciumCalcium +480%
Contains more CopperCopper +63.3%

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%
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 20% 0% 1.8% 0% 19% 18% 6.9% 11% 24% 0% 5.3% 8.3% 12%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +130.4%
Contains more Vitamin B3Vitamin B3 +1275.5%
Contains more Vitamin B6Vitamin B6 +427.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +40%
Contains more FolateFolate +266.7%
~equal in Vitamin B1 ~0.076mg

All nutrients comparison - raw data values

Nutrient Beefsteak raw Refried beans DV% diff.
Vitamin B12 2.69µg 0µg 112%
Zinc 5.3mg 0.58mg 43%
Selenium 27.9µg 5.8µg 40%
Vitamin B6 0.543mg 0.103mg 34%
Protein 21.38g 4.98g 33%
Vitamin B3 5.048mg 0.367mg 29%
Histidine 0.868mg 153mg 22%
Cholesterol 67mg 0mg 22%
Phosphorus 220mg 92mg 18%
Fiber 0g 3.7g 15%
Sodium 55mg 370mg 14%
Manganese 0.289mg 13%
Vitamin B2 0.182mg 0.079mg 8%
Iron 2mg 1.44mg 7%
Vitamin C 0mg 6mg 7%
Saturated fat 1.875g 0.631g 6%
Copper 0.079mg 0.129mg 6%
Fats 5.36g 2.01g 5%
Carbs 0g 13.55g 5%
Vitamin B5 0.189mg 4%
Choline 21.2mg 4%
Monounsaturated fat 2.354g 0.601g 4%
Starch 7.43g 3%
Polyunsaturated fat 0.189g 0.543g 2%
Folate 3µg 11µg 2%
Calories 134kcal 90kcal 2%
Calcium 5mg 29mg 2%
Potassium 375mg 319mg 2%
Magnesium 25mg 35mg 2%
Vitamin E 0.09mg 1%
Vitamin K 1.5µg 2.1µg 1%
Vitamin D 0.1µg 0µg 1%
Net carbs 0g 9.85g N/A
Vitamin D 3IU 0IU 0%
Sugar 0g 0.54g N/A
Vitamin A 2µg 0µg 0%
Vitamin B1 0.075mg 0.076mg 0%
Trans fat 0.253g 0.016g N/A
Tryptophan 0.262mg 0.065mg 0%
Threonine 1.099mg 0.231mg 0%
Isoleucine 1.09mg 0.242mg 0%
Leucine 2.011mg 0.438mg 0%
Lysine 2.247mg 0.377mg 0%
Methionine 0.621mg 0.083mg 0%
Phenylalanine 0.931mg 0.297mg 0%
Valine 1.152mg 0.287mg 0%
Omega-3 - ALA 0.169g N/A
Omega-3 - DPA 0.008g 0g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.007g 0g N/A
Omega-6 - Eicosadienoic acid 0g 0.008g N/A
Omega-6 - Linoleic acid 0.142g 0.36g 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
5% 2% 14% 78% 2%
Protein: 4.98 g
Fats: 2.01 g
Carbs: 13.55 g
Water: 77.75 g
Other: 1.71 g
Contains more ProteinProtein +329.3%
Contains more FatsFats +166.7%
Contains more CarbsCarbs +∞%
Contains more OtherOther +418.2%
~equal in Water ~77.75g

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
36% 34% 31%
Saturated fat: Sat. Fat 0.631 g
Monounsaturated fat: Mono. Fat 0.601 g
Polyunsaturated fat: Poly. Fat 0.543 g
Contains more Mono. FatMonounsaturated fat +291.7%
Contains less Sat. FatSaturated fat -66.3%
Contains more Poly. FatPolyunsaturated fat +187.3%

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. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/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.