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  6. Mung bean vs. Beefsteak raw

Mung bean vs. Beefsteak raw — In-Depth Nutrition Comparison

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The main differences between mung beans and beefsteak raw

  • Mung beans have more folate, copper, fiber, iron, vitamin B1, magnesium, and potassium; however, beefsteak raw has more vitamin B12, selenium, and zinc.
  • Daily need coverage for folate for mung beans is 156% higher.
  • Mung beans have a higher glycemic index than beefsteak raw.

Food types used in this article are Mung beans, mature seeds, raw and Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw.

Infographic

Mung bean vs Beefsteak 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 135% 40% 110% 253% 314% 73% 157% 2% 135% 45%
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%
Contains more MagnesiumMagnesium +656%
Contains more CalciumCalcium +2540%
Contains more PotassiumPotassium +232.3%
Contains more IronIron +237%
Contains more CopperCopper +1091.1%
Contains more PhosphorusPhosphorus +66.8%
Contains less SodiumSodium -72.7%
Contains more ManganeseManganese +∞%
Contains more ZincZinc +97.8%
Contains more SeleniumSelenium +240.2%

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 16% 2% 10% 0% 155% 54% 42% 115% 88% 0% 23% 469% 53%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +728%
Contains more Vitamin B2Vitamin B2 +28%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +500%
Contains more FolateFolate +20733.3%
Contains more CholineCholine +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +124.3%
Contains more Vitamin B6Vitamin B6 +42.1%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Mung bean Beefsteak raw DV% diff.
Folate 625µg 3µg 156%
Vitamin B12 0µg 2.69µg 112%
Copper 0.941mg 0.079mg 96%
Fiber 16.3g 0g 65%
Iron 6.74mg 2mg 59%
Vitamin B1 0.621mg 0.075mg 46%
Manganese 1.035mg 45%
Magnesium 189mg 25mg 39%
Vitamin B5 1.91mg 38%
Selenium 8.2µg 27.9µg 36%
Potassium 1246mg 375mg 26%
Zinc 2.68mg 5.3mg 24%
Cholesterol 0mg 67mg 22%
Phosphorus 367mg 220mg 21%
Carbs 62.62g 0g 21%
Choline 97.9mg 18%
Vitamin B3 2.251mg 5.048mg 17%
Calcium 132mg 5mg 13%
Vitamin B6 0.382mg 0.543mg 12%
Calories 347kcal 134kcal 11%
Saturated fat 0.348g 1.875g 7%
Vitamin K 9µg 1.5µg 6%
Fats 1.15g 5.36g 6%
Monounsaturated fat 0.161g 2.354g 5%
Vitamin C 4.8mg 0mg 5%
Protein 23.86g 21.38g 5%
Vitamin B2 0.233mg 0.182mg 4%
Vitamin E 0.51mg 3%
Sodium 15mg 55mg 2%
Vitamin D 0µg 0.1µg 1%
Polyunsaturated fat 0.384g 0.189g 1%
Net carbs 46.32g 0g N/A
Vitamin D 0IU 3IU 0%
Sugar 6.6g 0g N/A
Vitamin A 6µg 2µg 0%
Trans fat 0g 0.253g N/A
Tryptophan 0.26mg 0.262mg 0%
Threonine 0.782mg 1.099mg 0%
Isoleucine 1.008mg 1.09mg 0%
Leucine 1.847mg 2.011mg 0%
Lysine 1.664mg 2.247mg 0%
Methionine 0.286mg 0.621mg 0%
Phenylalanine 1.443mg 0.931mg 0%
Valine 1.237mg 1.152mg 0%
Histidine 0.695mg 0.868mg 0%
Omega-3 - DPA 0g 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
24% 63% 9% 3%
Protein: 23.86 g
Fats: 1.15 g
Carbs: 62.62 g
Water: 9.05 g
Other: 3.32 g
21% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 g
Contains more ProteinProtein +11.6%
Contains more CarbsCarbs +∞%
Contains more OtherOther +906.1%
Contains more FatsFats +366.1%
Contains more WaterWater +705.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 18% 43%
Saturated fat: Sat. Fat 0.348 g
Monounsaturated fat: Mono. Fat 0.161 g
Polyunsaturated fat: Poly. Fat 0.384 g
42% 53% 4%
Saturated fat: Sat. Fat 1.875 g
Monounsaturated fat: Mono. Fat 2.354 g
Polyunsaturated fat: Poly. Fat 0.189 g
Contains less Sat. FatSaturated fat -81.4%
Contains more Poly. FatPolyunsaturated fat +103.2%
Contains more Mono. FatMonounsaturated fat +1362.1%

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. Mung bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174256/nutrients
  2. Beefsteak raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172173/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.