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Ground beef vs. Beans — In-Depth Nutrition Comparison

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The main differences between ground beef and beans

  • Ground beef is richer in vitamin B12, zinc, selenium, iron, vitamin B3, and vitamin B6, yet beans are richer in fiber and copper.
  • Daily need coverage for vitamin B12 for ground beef is 104% higher.
  • Ground beef has a lower glycemic index than beans.

Food types used in this article are Beef, ground, 70% lean meat / 30% fat, loaf, cooked, baked and Beans, baked, canned, no salt added.

Infographic

Ground beef vs 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 12% 9.9% 21% 85% 26% 159% 71% 9.5% 1.2% 104%
Beans
Beans
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Contains more IronIron +682.8%
Contains more ZincZinc +317.1%
Contains more PhosphorusPhosphorus +59.6%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +324.4%
Contains more MagnesiumMagnesium +88.2%
Contains more CalciumCalcium +51.5%
Contains more PotassiumPotassium +22.8%
Contains more CopperCopper +160.8%
Contains less SodiumSodium -98.6%

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% 1% 2.4% 0% 13% 39% 75% 31% 72% 311% 7.3% 5.3% 40%
Beans
Beans
5
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 10% 1.7% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
Contains more Vitamin B2Vitamin B2 +185%
Contains more Vitamin B3Vitamin B3 +836.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +139.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +262.5%
Contains more CholineCholine +137.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +66.7%
Contains more Vitamin EVitamin E +25%
Contains more Vitamin B1Vitamin B1 +194.1%
Contains more FolateFolate +242.9%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Ground beef Beans DV% diff.
Vitamin B12 2.49µg 0µg 104%
Zinc 5.84mg 1.4mg 40%
Protein 23.87g 4.8g 38%
Cholesterol 88mg 0mg 29%
Saturated fat 6.073g 0.103g 27%
Selenium 19.1µg 4.5µg 27%
Iron 2.27mg 0.29mg 25%
Fats 15.37g 0.4g 23%
Fiber 0g 5.5g 22%
Vitamin B3 4.026mg 0.43mg 22%
Monounsaturated fat 7.322g 0.035g 18%
Vitamin B6 0.311mg 0.13mg 14%
Copper 0.079mg 0.206mg 14%
Vitamin B5 0.512mg 10%
Vitamin B2 0.171mg 0.06mg 9%
Phosphorus 166mg 104mg 9%
Choline 73.2mg 30.8mg 8%
Vitamin B1 0.051mg 0.15mg 8%
Calories 241kcal 105kcal 7%
Carbs 0g 20.49g 7%
Magnesium 17mg 32mg 4%
Folate 7µg 24µg 4%
Sodium 73mg 1mg 3%
Vitamin C 0mg 3.1mg 3%
Polyunsaturated fat 0.408g 0.172g 2%
Potassium 241mg 296mg 2%
Calcium 33mg 50mg 2%
Vitamin K 2.9µg 0.8µg 2%
Net carbs 0g 14.99g N/A
Vitamin D 2IU 0IU 0%
Sugar 0g 7.78g N/A
Vitamin E 0.12mg 0.15mg 0%
Vitamin A 3µg 5µg 0%
Manganese 0.009mg 0%
Trans fat 1.173g 0g N/A
Tryptophan 0.121mg 0%
Threonine 0.923mg 0%
Isoleucine 1.055mg 0%
Leucine 1.861mg 0%
Lysine 1.976mg 0%
Methionine 0.614mg 0%
Phenylalanine 0.931mg 0%
Valine 1.172mg 0%
Histidine 0.775mg 0%
Omega-6 - Gamma-linoleic acid 0.008g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 15% 58% 2%
Protein: 23.87 g
Fats: 15.37 g
Carbs: 0 g
Water: 58.37 g
Other: 2.39 g
Beans
Beans
2
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Contains more ProteinProtein +397.3%
Contains more FatsFats +3742.5%
Contains more OtherOther +39.8%
Contains more CarbsCarbs +∞%
Contains more WaterWater +24.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 53% 3%
Saturated fat: Sat. Fat 6.073 g
Monounsaturated fat: Mono. Fat 7.322 g
Polyunsaturated fat: Poly. Fat 0.408 g
Beans
Beans
1
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
Contains more Mono. FatMonounsaturated fat +20820%
Contains more Poly. FatPolyunsaturated fat +137.2%
Contains less Sat. FatSaturated fat -98.3%

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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. Ground beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169474/nutrients
  2. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.