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  6. Beefsteak raw vs. Soup beans

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

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Differences between beefsteak raw and soup beans

  • Beefsteak raw has more vitamin B12, zinc, selenium, vitamin B6, vitamin B3, and phosphorus, while soup beans have more vitamin A and fiber.
  • Beefsteak raw's daily need coverage for vitamin B12 is 111% higher.
  • Soup beans contain 12 times less zinc than beefsteak raw. Beefsteak raw contains 5.3mg of zinc, while soup beans contain 0.44mg.
  • The amount of cholesterol in soup beans is lower.
  • Beefsteak raw has a lower glycemic index. The glycemic index of beefsteak raw is 0, while the glycemic index of soup beans is 64.

The 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 Soup, bean with ham, canned, chunky, ready-to-serve.

Infographic

Beefsteak raw vs Soup beans 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 14% 9.6% 15% 50% 53% 12% 25% 52% 38% 38%
Contains more MagnesiumMagnesium +31.6%
Contains more PotassiumPotassium +114.3%
Contains more IronIron +50.4%
Contains more ZincZinc +1104.5%
Contains more PhosphorusPhosphorus +272.9%
Contains less SodiumSodium -86.3%
Contains more SeleniumSelenium +304.3%
Contains more CalciumCalcium +540%
Contains more CopperCopper +102.5%

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 6% 27% 0% 0% 15% 14% 13% 2.4% 12% 3.8% 0% 9% 0%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +25%
Contains more Vitamin B2Vitamin B2 +203.3%
Contains more Vitamin B3Vitamin B3 +621.1%
Contains more Vitamin B6Vitamin B6 +986%
Contains more Vitamin B12Vitamin B12 +8866.7%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +3950%
Contains more FolateFolate +300%
~equal in Vitamin E ~mg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Beefsteak raw Soup beans DV% diff.
Vitamin B12 2.69µg 0.03µg 111%
Zinc 5.3mg 0.44mg 44%
Selenium 27.9µg 6.9µg 38%
Vitamin B6 0.543mg 0.05mg 38%
Protein 21.38g 5.19g 32%
Vitamin B3 5.048mg 0.7mg 27%
Phosphorus 220mg 59mg 23%
Cholesterol 67mg 9mg 19%
Fiber 0g 4.6g 18%
Sodium 55mg 400mg 15%
Manganese 0.29mg 13%
Vitamin A 2µg 81µg 9%
Vitamin B2 0.182mg 0.06mg 9%
Copper 0.079mg 0.16mg 9%
Iron 2mg 1.33mg 8%
Potassium 375mg 175mg 6%
Carbs 0g 11.16g 4%
Calcium 5mg 32mg 3%
Fats 5.36g 3.5g 3%
Folate 3µg 12µg 2%
Saturated fat 1.875g 1.37g 2%
Monounsaturated fat 2.354g 1.58g 2%
Calories 134kcal 95kcal 2%
Vitamin C 0mg 1.8mg 2%
Vitamin B1 0.075mg 0.06mg 1%
Vitamin B5 0.04mg 1%
Vitamin D 0.1µg 1%
Magnesium 25mg 19mg 1%
Vitamin K 1.5µg 1%
Polyunsaturated fat 0.189g 0.39g 1%
Net carbs 0g 6.56g N/A
Vitamin D 3IU 0%
Trans fat 0.253g N/A
Tryptophan 0.262mg 0%
Threonine 1.099mg 0%
Isoleucine 1.09mg 0%
Leucine 2.011mg 0%
Lysine 2.247mg 0%
Methionine 0.621mg 0%
Phenylalanine 0.931mg 0%
Valine 1.152mg 0%
Histidine 0.868mg 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
5% 4% 11% 79%
Protein: 5.19 g
Fats: 3.5 g
Carbs: 11.16 g
Water: 78.63 g
Other: 1.52 g
Contains more ProteinProtein +311.9%
Contains more FatsFats +53.1%
Contains more CarbsCarbs +∞%
Contains more OtherOther +360.6%
~equal in Water ~78.63g

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
41% 47% 12%
Saturated fat: Sat. Fat 1.37 g
Monounsaturated fat: Mono. Fat 1.58 g
Polyunsaturated fat: Poly. Fat 0.39 g
Contains more Mono. FatMonounsaturated fat +49%
Contains less Sat. FatSaturated fat -26.9%
Contains more Poly. FatPolyunsaturated fat +106.3%

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. Soup beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171144/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.