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  6. Beefsteak raw vs. Soybean raw

Beefsteak raw vs. Soybean raw — In-Depth Nutrition Comparison

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Important differences between Beefsteak raw and Soybean raw

  • Beefsteak raw has more Vitamin B12, however, Soybean raw has more Copper, Iron, Folate, Phosphorus, Vitamin B1, Magnesium, Vitamin B2, Potassium, and Vitamin K.
  • Soybean raw's daily need coverage for Copper is 175% more.

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 Soybeans, mature seeds, raw.

Infographic

Beefsteak raw vs Soybean 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.
Beefsteak raw
Beefsteak raw
2
:
8
Soybean raw
Soybean raw
Contains more Selenium +56.7%
Contains more Calcium +5440%
Contains more Iron +685%
Contains more Magnesium +1020%
Contains more Phosphorus +220%
Contains more Potassium +379.2%
Contains less Sodium -96.4%
Contains more Copper +1998.7%
Equal in Zinc - 4.89
Beefsteak raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 75% 18% 95% 34% 8% 145% 27% 0% 153%
Soybean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 84% 589% 200% 302% 159% 1% 134% 553% 329% 98%
Contains more Selenium +56.7%
Contains more Calcium +5440%
Contains more Iron +685%
Contains more Magnesium +1020%
Contains more Phosphorus +220%
Contains more Potassium +379.2%
Contains less Sodium -96.4%
Contains more Copper +1998.7%
Equal in Zinc - 4.89

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.
Beefsteak raw
Beefsteak raw
4
:
8
Soybean raw
Soybean raw
Contains more Vitamin D +∞%
Contains more Vitamin B3 +211%
Contains more Vitamin B6 +44%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +266.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1065.3%
Contains more Vitamin B2 +378%
Contains more Folate +12400%
Contains more Vitamin K +3033.3%
Beefsteak raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 3% 0% 19% 42% 95% 0% 126% 3% 337% 4%
Soybean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 20% 219% 201% 31% 48% 87% 282% 0% 118%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +211%
Contains more Vitamin B6 +44%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +266.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1065.3%
Contains more Vitamin B2 +378%
Contains more Folate +12400%
Contains more Vitamin K +3033.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beefsteak raw
Beefsteak raw
1
:
4
Soybean raw
Soybean raw
Contains more Water +754%
Contains more Protein +70.7%
Contains more Fats +272%
Contains more Carbs +∞%
Contains more Other +1375.8%
Beefsteak raw
21% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 g
Soybean raw
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Contains more Water +754%
Contains more Protein +70.7%
Contains more Fats +272%
Contains more Carbs +∞%
Contains more Other +1375.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beefsteak raw
Beefsteak raw
1
:
2
Soybean raw
Soybean raw
Contains less Saturated Fat -35%
Contains more Monounsaturated Fat +87.1%
Contains more Polyunsaturated fat +5855%
Beefsteak raw
42% 53% 4%
Saturated Fat: 1.875 g
Monounsaturated Fat: 2.354 g
Polyunsaturated fat: 0.189 g
Soybean raw
16% 24% 61%
Saturated Fat: 2.884 g
Monounsaturated Fat: 4.404 g
Polyunsaturated fat: 11.255 g
Contains less Saturated Fat -35%
Contains more Monounsaturated Fat +87.1%
Contains more Polyunsaturated fat +5855%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Beefsteak raw Soybean raw
Lower in Sodium ok
Lower in Cholesterol ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Beefsteak raw Soybean raw Opinion
Net carbs 0g 20.86g Soybean raw
Protein 21.38g 36.49g Soybean raw
Fats 5.36g 19.94g Soybean raw
Carbs 0g 30.16g Soybean raw
Calories 134kcal 446kcal Soybean raw
Sugar 0g 7.33g Beefsteak raw
Fiber 0g 9.3g Soybean raw
Calcium 5mg 277mg Soybean raw
Iron 2mg 15.7mg Soybean raw
Magnesium 25mg 280mg Soybean raw
Phosphorus 220mg 704mg Soybean raw
Potassium 375mg 1797mg Soybean raw
Sodium 55mg 2mg Soybean raw
Zinc 5.3mg 4.89mg Beefsteak raw
Copper 0.079mg 1.658mg Soybean raw
Manganese 2.517mg Soybean raw
Selenium 27.9µg 17.8µg Beefsteak raw
Vitamin A 6IU 22IU Soybean raw
Vitamin A RAE 2µg 1µg Beefsteak raw
Vitamin E 0.85mg Soybean raw
Vitamin D 3IU 0IU Beefsteak raw
Vitamin D 0.1µg 0µg Beefsteak raw
Vitamin C 0mg 6mg Soybean raw
Vitamin B1 0.075mg 0.874mg Soybean raw
Vitamin B2 0.182mg 0.87mg Soybean raw
Vitamin B3 5.048mg 1.623mg Beefsteak raw
Vitamin B5 0.793mg Soybean raw
Vitamin B6 0.543mg 0.377mg Beefsteak raw
Folate 3µg 375µg Soybean raw
Vitamin B12 2.69µg 0µg Beefsteak raw
Vitamin K 1.5µg 47µg Soybean raw
Tryptophan 0.262mg 0.591mg Soybean raw
Threonine 1.099mg 1.766mg Soybean raw
Isoleucine 1.09mg 1.971mg Soybean raw
Leucine 2.011mg 3.309mg Soybean raw
Lysine 2.247mg 2.706mg Soybean raw
Methionine 0.621mg 0.547mg Beefsteak raw
Phenylalanine 0.931mg 2.122mg Soybean raw
Valine 1.152mg 2.029mg Soybean raw
Histidine 0.868mg 1.097mg Soybean raw
Cholesterol 67mg 0mg Soybean raw
Trans Fat 0.253g 0g Soybean raw
Saturated Fat 1.875g 2.884g Beefsteak raw
Omega-3 - DPA 0.008g Beefsteak raw
Monounsaturated Fat 2.354g 4.404g Soybean raw
Polyunsaturated fat 0.189g 11.255g Soybean raw
Omega-6 - Linoleic acid 0.142g Beefsteak raw
Omega-6 - Gamma-linoleic acid 0.007g Beefsteak raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beefsteak raw Soybean raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
52%
Beefsteak raw
85%
Soybean raw
Minerals Daily Need Coverage Score
55%
Beefsteak raw
244%
Soybean raw

Comparison summary

Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 53mg)
Which food is lower in Cholesterol?
Soybean raw
Soybean raw is lower in Cholesterol (difference - 67mg)
Which food is richer in minerals?
Soybean raw
Soybean raw is relatively richer in minerals
Which food is richer in vitamins?
Soybean raw
Soybean raw is relatively richer in vitamins
Which food is lower in Sugar?
Beefsteak raw
Beefsteak raw is lower in Sugar (difference - 7.33g)
Which food is lower in Saturated Fat?
Beefsteak raw
Beefsteak raw is lower in Saturated Fat (difference - 1.009g)
Which food is lower in glycemic index?
Beefsteak raw
Beefsteak raw is lower in glycemic index (difference - 14)
Which food is cheaper?
Beefsteak raw
Beefsteak raw is cheaper (difference - $1)

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. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.