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  6. Beefsteak raw vs. Yardlong bean (Asparagus bean) raw

Beefsteak raw vs. Yardlong bean (Asparagus bean) raw — In-Depth Nutrition Comparison

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Summary of differences between beefsteak raw and yardlong bean (Asparagus bean) raw

  • Beefsteak raw has more vitamin B12, selenium, zinc, vitamin B6, vitamin B3, phosphorus, and iron; however, yardlong bean (Asparagus bean) raw is higher in vitamin C and vitamin A.
  • Beefsteak raw covers your daily need for vitamin B12, 112% more than yardlong bean (Asparagus bean) raw.
  • The glycemic index of yardlong bean (Asparagus bean) raw is higher.

These are the specific foods used in this comparison Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw and Yardlong bean, raw.

Infographic

Beefsteak raw vs Yardlong bean (Asparagus bean) raw 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 31% 15% 21% 18% 16% 10% 25% 0.52% 27% 8.2%
Contains more PotassiumPotassium +56.3%
Contains more IronIron +325.5%
Contains more CopperCopper +64.6%
Contains more ZincZinc +1332.4%
Contains more PhosphorusPhosphorus +272.9%
Contains more SeleniumSelenium +1760%
Contains more MagnesiumMagnesium +76%
Contains more CalciumCalcium +900%
Contains less SodiumSodium -92.7%

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 63% 14% 0% 0% 27% 25% 7.7% 3.3% 5.5% 0% 0% 47% 0%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +65.5%
Contains more Vitamin B3Vitamin B3 +1131.2%
Contains more Vitamin B6Vitamin B6 +2162.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +2050%
Contains more Vitamin B1Vitamin B1 +42.7%
Contains more FolateFolate +1966.7%
~equal in Vitamin E ~mg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Beefsteak raw Yardlong bean (Asparagus bean) raw DV% diff.
Vitamin B12 2.69µg 0µg 112%
Selenium 27.9µg 1.5µg 48%
Zinc 5.3mg 0.37mg 45%
Vitamin B6 0.543mg 0.024mg 40%
Protein 21.38g 2.8g 37%
Vitamin B3 5.048mg 0.41mg 29%
Phosphorus 220mg 59mg 23%
Cholesterol 67mg 0mg 22%
Vitamin C 0mg 18.8mg 21%
Iron 2mg 0.47mg 19%
Folate 3µg 62µg 15%
Manganese 0.205mg 9%
Saturated fat 1.875g 0.105g 8%
Fats 5.36g 0.4g 8%
Monounsaturated fat 2.354g 0.036g 6%
Vitamin B2 0.182mg 0.11mg 6%
Magnesium 25mg 44mg 5%
Vitamin A 2µg 43µg 5%
Calcium 5mg 50mg 5%
Calories 134kcal 47kcal 4%
Potassium 375mg 240mg 4%
Vitamin B1 0.075mg 0.107mg 3%
Copper 0.079mg 0.048mg 3%
Carbs 0g 8.35g 3%
Sodium 55mg 4mg 2%
Vitamin D 0.1µg 0µg 1%
Vitamin B5 0.055mg 1%
Vitamin K 1.5µg 1%
Net carbs 0g 8.35g N/A
Vitamin D 3IU 0IU 0%
Trans fat 0.253g 0g N/A
Polyunsaturated fat 0.189g 0.169g 0%
Tryptophan 0.262mg 0.032mg 0%
Threonine 1.099mg 0.104mg 0%
Isoleucine 1.09mg 0.15mg 0%
Leucine 2.011mg 0.2mg 0%
Lysine 2.247mg 0.184mg 0%
Methionine 0.621mg 0.04mg 0%
Phenylalanine 0.931mg 0.154mg 0%
Valine 1.152mg 0.162mg 0%
Histidine 0.868mg 0.09mg 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
3% 8% 88%
Protein: 2.8 g
Fats: 0.4 g
Carbs: 8.35 g
Water: 87.85 g
Other: 0.6 g
Contains more ProteinProtein +663.6%
Contains more FatsFats +1240%
Contains more CarbsCarbs +∞%
Contains more WaterWater +20.5%
Contains more OtherOther +81.8%

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
34% 12% 55%
Saturated fat: Sat. Fat 0.105 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.169 g
Contains more Mono. FatMonounsaturated fat +6438.9%
Contains more Poly. FatPolyunsaturated fat +11.8%
Contains less Sat. FatSaturated fat -94.4%

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. Yardlong bean (Asparagus bean) raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169222/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.