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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.
  • Soybean raw 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 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.
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 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
Contains more SeleniumSelenium +56.7%
Contains more MagnesiumMagnesium +1020%
Contains more CalciumCalcium +5440%
Contains more PotassiumPotassium +379.2%
Contains more IronIron +685%
Contains more CopperCopper +1998.7%
Contains more PhosphorusPhosphorus +220%
Contains less SodiumSodium -96.4%
~equal in Zinc ~4.89mg

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% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +211%
Contains more Vitamin B6Vitamin B6 +44%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +1065.3%
Contains more Vitamin B2Vitamin B2 +378%
Contains more Vitamin KVitamin K +3033.3%
Contains more FolateFolate +12400%

All nutrients comparison - raw data values

Nutrient Beefsteak raw Soybean raw DV% diff.
Copper 0.079mg 1.658mg 175%
Iron 2mg 15.7mg 171%
Vitamin B12 2.69µg 0µg 112%
Manganese 2.517mg 109%
Folate 3µg 375µg 93%
Polyunsaturated fat 0.189g 11.255g 74%
Phosphorus 220mg 704mg 69%
Vitamin B1 0.075mg 0.874mg 67%
Magnesium 25mg 280mg 61%
Vitamin B2 0.182mg 0.87mg 53%
Potassium 375mg 1797mg 42%
Vitamin K 1.5µg 47µg 38%
Fiber 0g 9.3g 37%
Protein 21.38g 36.49g 30%
Calcium 5mg 277mg 27%
Cholesterol 67mg 0mg 22%
Fats 5.36g 19.94g 22%
Choline 115.9mg 21%
Vitamin B3 5.048mg 1.623mg 21%
Selenium 27.9µg 17.8µg 18%
Vitamin B5 0.793mg 16%
Calories 134kcal 446kcal 16%
Vitamin B6 0.543mg 0.377mg 13%
Carbs 0g 30.16g 10%
Vitamin C 0mg 6mg 7%
Vitamin E 0.85mg 6%
Monounsaturated fat 2.354g 4.404g 5%
Saturated fat 1.875g 2.884g 5%
Zinc 5.3mg 4.89mg 4%
Sodium 55mg 2mg 2%
Vitamin D 0.1µg 0µg 1%
Net carbs 0g 20.86g N/A
Vitamin D 3IU 0IU 0%
Sugar 0g 7.33g N/A
Vitamin A 2µg 1µg 0%
Trans fat 0.253g 0g N/A
Tryptophan 0.262mg 0.591mg 0%
Threonine 1.099mg 1.766mg 0%
Isoleucine 1.09mg 1.971mg 0%
Leucine 2.011mg 3.309mg 0%
Lysine 2.247mg 2.706mg 0%
Methionine 0.621mg 0.547mg 0%
Phenylalanine 0.931mg 2.122mg 0%
Valine 1.152mg 2.029mg 0%
Histidine 0.868mg 1.097mg 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% 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 WaterWater +754%
Contains more ProteinProtein +70.7%
Contains more FatsFats +272%
Contains more CarbsCarbs +∞%
Contains more OtherOther +1375.8%

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
16% 24% 61%
Saturated fat: Sat. Fat 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 g
Contains less Sat. FatSaturated fat -35%
Contains more Mono. FatMonounsaturated fat +87.1%
Contains more Poly. FatPolyunsaturated fat +5855%

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.