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  6. Refried beans vs. Steak

Refried beans vs. Steak — In-Depth Nutrition Comparison

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Significant differences between Refried beans and Steak

  • Refried beans have more Fiber, however, Steak is richer in Vitamin B12, Zinc, Selenium, Vitamin B6, Vitamin B3, and Vitamin B2.
  • Steak covers your daily Vitamin B12 needs 92% more than Refried beans.
  • Steak contains less Sodium.

Specific food types used in this comparison are Refried beans, canned, traditional style (includes USDA commodity) and Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled.

Infographic

Refried beans vs Steak 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.
Refried beans
Refried beans
5
:
5
Steak
Steak
Contains more Calcium +141.7%
Contains more Magnesium +52.2%
Contains more Potassium +14.3%
Contains more Copper +51.8%
Contains more Iron +66.7%
Contains more Phosphorus +77.2%
Contains less Sodium -84.3%
Contains more Zinc +993.1%
Contains more Selenium +448.3%
Refried beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 54% 25% 40% 29% 49% 16% 43% 38% 32%
Steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 90% 17% 70% 25% 8% 173% 29% 0% 174%
Contains more Calcium +141.7%
Contains more Magnesium +52.2%
Contains more Potassium +14.3%
Contains more Copper +51.8%
Contains more Iron +66.7%
Contains more Phosphorus +77.2%
Contains less Sodium -84.3%
Contains more Zinc +993.1%
Contains more Selenium +448.3%

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.
Refried beans
Refried beans
6
:
6
Steak
Steak
Contains more Vitamin C +∞%
Contains more Folate +83.3%
Contains more Vitamin K +31.3%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +281%
Contains more Vitamin B3 +1303%
Contains more Vitamin B6 +385.4%
Contains more Vitamin B12 +∞%
Equal in Vitamin B1 - 0.074
Refried beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 20% 19% 19% 7% 12% 24% 9% 0% 6%
Steak
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 3% 0% 19% 70% 97% 0% 116% 5% 275% 4%
Contains more Vitamin C +∞%
Contains more Folate +83.3%
Contains more Vitamin K +31.3%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +281%
Contains more Vitamin B3 +1303%
Contains more Vitamin B6 +385.4%
Contains more Vitamin B12 +∞%
Equal in Vitamin B1 - 0.074

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Refried beans
Refried beans
3
:
2
Steak
Steak
Contains more Carbs +∞%
Contains more Water +39.9%
Contains more Other +216.7%
Contains more Protein +399%
Contains more Fats +846.3%
Refried beans
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
Steak
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
Contains more Carbs +∞%
Contains more Water +39.9%
Contains more Other +216.7%
Contains more Protein +399%
Contains more Fats +846.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Refried beans
Refried beans
1
:
2
Steak
Steak
Contains less Saturated Fat -92.5%
Contains more Monounsaturated Fat +1426%
Contains more Polyunsaturated fat +65%
Refried beans
36% 34% 31%
Saturated Fat: 0.631 g
Monounsaturated Fat: 0.601 g
Polyunsaturated fat: 0.543 g
Steak
46% 50% 5%
Saturated Fat: 8.443 g
Monounsaturated Fat: 9.171 g
Polyunsaturated fat: 0.896 g
Contains less Saturated Fat -92.5%
Contains more Monounsaturated Fat +1426%
Contains more Polyunsaturated fat +65%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Refried beans Steak
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Refried beans Steak Opinion
Net carbs 9.85g 0g Refried beans
Protein 4.98g 24.85g Steak
Fats 2.01g 19.02g Steak
Carbs 13.55g 0g Refried beans
Calories 90kcal 271kcal Steak
Starch 7.43g Refried beans
Sugar 0.54g 0g Steak
Fiber 3.7g 0g Refried beans
Calcium 29mg 12mg Refried beans
Iron 1.44mg 2.4mg Steak
Magnesium 35mg 23mg Refried beans
Phosphorus 92mg 163mg Steak
Potassium 319mg 279mg Refried beans
Sodium 370mg 58mg Steak
Zinc 0.58mg 6.34mg Steak
Copper 0.129mg 0.085mg Refried beans
Manganese 0.289mg Refried beans
Selenium 5.8µg 31.8µg Steak
Vitamin A 0IU 25IU Steak
Vitamin A RAE 0µg 7µg Steak
Vitamin E 0.09mg Refried beans
Vitamin D 0IU 6IU Steak
Vitamin D 0µg 0.1µg Steak
Vitamin C 6mg 0mg Refried beans
Vitamin B1 0.076mg 0.074mg Refried beans
Vitamin B2 0.079mg 0.301mg Steak
Vitamin B3 0.367mg 5.149mg Steak
Vitamin B5 0.189mg Refried beans
Vitamin B6 0.103mg 0.5mg Steak
Folate 11µg 6µg Refried beans
Vitamin B12 0µg 2.2µg Steak
Vitamin K 2.1µg 1.6µg Refried beans
Tryptophan 0.065mg 0.278mg Steak
Threonine 0.231mg 1.171mg Steak
Isoleucine 0.242mg 1.157mg Steak
Leucine 0.438mg 2.142mg Steak
Lysine 0.377mg 2.38mg Steak
Methionine 0.083mg 0.672mg Steak
Phenylalanine 0.297mg 0.997mg Steak
Valine 0.287mg 1.242mg Steak
Histidine 153mg 0.931mg Refried beans
Cholesterol 0mg 78mg Refried beans
Trans Fat 0.016g Steak
Saturated Fat 0.631g 8.443g Refried beans
Omega-3 - DHA 0g 0.001g Steak
Omega-3 - EPA 0g 0.001g Steak
Omega-3 - DPA 0g 0.013g Steak
Monounsaturated Fat 0.601g 9.171g Steak
Polyunsaturated fat 0.543g 0.896g Steak
Omega-6 - Eicosadienoic acid 0.008g Refried beans
Omega-6 - Linoleic acid 0.36g Refried beans
Omega-3 - ALA 0.169g Refried beans
Omega-3 - Eicosatrienoic acid 0.001g Refried beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Refried beans Steak
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
10%
Refried beans
49%
Steak
Minerals Daily Need Coverage Score
33%
Refried beans
59%
Steak

Comparison summary

Which food is lower in Sugar?
Steak
Steak is lower in Sugar (difference - 0.54g)
Which food contains less Sodium?
Steak
Steak contains less Sodium (difference - 312mg)
Which food is lower in glycemic index?
Steak
Steak is lower in glycemic index (difference - 38)
Which food is lower in Cholesterol?
Refried beans
Refried beans is lower in Cholesterol (difference - 78mg)
Which food is lower in Saturated Fat?
Refried beans
Refried beans is lower in Saturated Fat (difference - 7.812g)
Which food is cheaper?
Refried beans
Refried beans is cheaper (difference - $2.4)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/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.