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  6. Refried beans vs. Beefsteak raw

Refried beans vs. Beefsteak raw — In-Depth Nutrition Comparison

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What are the differences between refried beans and beefsteak raw?

  • Refried beans are higher in fiber, yet beefsteak raw is higher in vitamin B12, zinc, selenium, vitamin B6, vitamin B3, phosphorus, and vitamin B2.
  • Beefsteak raw's daily need coverage for vitamin B12 is 112% more.
  • The amount of sodium in beefsteak raw is lower.
  • The glycemic index of beefsteak raw is lower.

We used Refried beans, canned, traditional style (includes USDA commodity) and Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw types in this article.

Infographic

Refried beans 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 25% 8.7% 28% 54% 43% 16% 39% 48% 38% 32%
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 +40%
Contains more CalciumCalcium +480%
Contains more CopperCopper +63.3%
Contains more ManganeseManganese +∞%
Contains more PotassiumPotassium +17.6%
Contains more IronIron +38.9%
Contains more ZincZinc +813.8%
Contains more PhosphorusPhosphorus +139.1%
Contains less SodiumSodium -85.1%
Contains more SeleniumSelenium +381%

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 20% 0% 1.8% 0% 19% 18% 6.9% 11% 24% 0% 5.3% 8.3% 12%
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 EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +40%
Contains more FolateFolate +266.7%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +130.4%
Contains more Vitamin B3Vitamin B3 +1275.5%
Contains more Vitamin B6Vitamin B6 +427.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B1 ~0.075mg

All nutrients comparison - raw data values

Nutrient Refried beans Beefsteak raw DV% diff.
Vitamin B12 0µg 2.69µg 112%
Zinc 0.58mg 5.3mg 43%
Selenium 5.8µg 27.9µg 40%
Vitamin B6 0.103mg 0.543mg 34%
Protein 4.98g 21.38g 33%
Vitamin B3 0.367mg 5.048mg 29%
Histidine 153mg 0.868mg 22%
Cholesterol 0mg 67mg 22%
Phosphorus 92mg 220mg 18%
Fiber 3.7g 0g 15%
Sodium 370mg 55mg 14%
Manganese 0.289mg 13%
Vitamin B2 0.079mg 0.182mg 8%
Iron 1.44mg 2mg 7%
Vitamin C 6mg 0mg 7%
Saturated fat 0.631g 1.875g 6%
Copper 0.129mg 0.079mg 6%
Fats 2.01g 5.36g 5%
Carbs 13.55g 0g 5%
Vitamin B5 0.189mg 4%
Choline 21.2mg 4%
Monounsaturated fat 0.601g 2.354g 4%
Starch 7.43g 3%
Polyunsaturated fat 0.543g 0.189g 2%
Folate 11µg 3µg 2%
Calories 90kcal 134kcal 2%
Calcium 29mg 5mg 2%
Potassium 319mg 375mg 2%
Magnesium 35mg 25mg 2%
Vitamin E 0.09mg 1%
Vitamin K 2.1µg 1.5µg 1%
Vitamin D 0µg 0.1µg 1%
Net carbs 9.85g 0g N/A
Vitamin D 0IU 3IU 0%
Sugar 0.54g 0g N/A
Vitamin A 0µg 2µg 0%
Vitamin B1 0.076mg 0.075mg 0%
Trans fat 0.016g 0.253g N/A
Tryptophan 0.065mg 0.262mg 0%
Threonine 0.231mg 1.099mg 0%
Isoleucine 0.242mg 1.09mg 0%
Leucine 0.438mg 2.011mg 0%
Lysine 0.377mg 2.247mg 0%
Methionine 0.083mg 0.621mg 0%
Phenylalanine 0.297mg 0.931mg 0%
Valine 0.287mg 1.152mg 0%
Omega-3 - ALA 0.169g N/A
Omega-3 - DPA 0g 0.008g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0g 0.007g N/A
Omega-6 - Eicosadienoic acid 0.008g 0g N/A
Omega-6 - Linoleic acid 0.36g 0.142g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 2% 14% 78% 2%
Protein: 4.98 g
Fats: 2.01 g
Carbs: 13.55 g
Water: 77.75 g
Other: 1.71 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 CarbsCarbs +∞%
Contains more OtherOther +418.2%
Contains more ProteinProtein +329.3%
Contains more FatsFats +166.7%
~equal in Water ~72.93g

Fat Type Comparison

Fat type breakdown side-by-side comparison
36% 34% 31%
Saturated fat: Sat. Fat 0.631 g
Monounsaturated fat: Mono. Fat 0.601 g
Polyunsaturated fat: Poly. Fat 0.543 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 -66.3%
Contains more Poly. FatPolyunsaturated fat +187.3%
Contains more Mono. FatMonounsaturated fat +291.7%

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. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/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.