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  6. Rib eye steak vs. Black turtle bean

Rib eye steak vs. Black turtle bean — In-Depth Nutrition Comparison

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Summary of differences between rib eye steak and black turtle bean

  • Rib eye steak has more vitamin B12 and selenium; however, black turtle bean is higher in folate, copper, iron, vitamin B1, fiber, phosphorus, and manganese.
  • Black turtle bean covers your daily need for folate, 110% more than rib eye steak.
  • Black turtle bean has less saturated fat.
  • The glycemic index of black turtle bean is higher.

These are the specific foods used in this comparison Beef, rib eye steak, boneless, lip-on, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, grilled and Beans, black turtle, mature seeds, raw.

Infographic

Rib eye steak vs Black turtle bean 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 16% 3.3% 23% 84% 27% 161% 65% 7% 10% 162%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 17%
Contains more ZincZinc +168.6%
Contains more SeleniumSelenium +828.1%
Contains more MagnesiumMagnesium +627.3%
Contains more CalciumCalcium +1354.5%
Contains more PotassiumPotassium +476.9%
Contains more IronIron +288.4%
Contains more CopperCopper +1150%
Contains more PhosphorusPhosphorus +189.5%
Contains less SodiumSodium -83.3%
Contains more ManganeseManganese +1150%

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% 2.7% 2% 3% 18% 66% 92% 32% 110% 263% 4% 4.5% 27%
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% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +48.7%
Contains more Vitamin B3Vitamin B3 +151%
Contains more Vitamin B6Vitamin B6 +66.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +110%
Contains more Vitamin B1Vitamin B1 +1167.6%
Contains more Vitamin B5Vitamin B5 +67.7%
Contains more Vitamin KVitamin K +250%
Contains more FolateFolate +7300%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Rib eye steak Black turtle bean DV% diff.
Folate 6µg 444µg 110%
Copper 0.08mg 1mg 102%
Vitamin B12 2.1µg 0µg 88%
Iron 2.24mg 8.7mg 81%
Vitamin B1 0.071mg 0.9mg 69%
Fiber 0g 15.5g 62%
Selenium 29.7µg 3.2µg 48%
Saturated fat 9.684g 0.232g 43%
Phosphorus 152mg 440mg 41%
Manganese 0.08mg 1mg 40%
Potassium 260mg 1500mg 36%
Zinc 5.91mg 2.2mg 34%
Magnesium 22mg 160mg 33%
Fats 21.81g 0.9g 32%
Cholesterol 80mg 0mg 27%
Monounsaturated fat 10.519g 0.078g 26%
Carbs 0g 63.25g 21%
Vitamin B3 4.908mg 1.955mg 18%
Calcium 11mg 160mg 15%
Vitamin B6 0.477mg 0.286mg 15%
Choline 48.8mg 9%
Vitamin B2 0.287mg 0.193mg 7%
Vitamin B5 0.536mg 0.899mg 7%
Protein 23.69g 21.25g 5%
Polyunsaturated fat 1.027g 0.387g 4%
Vitamin K 1.6µg 5.6µg 3%
Calories 291kcal 339kcal 2%
Sodium 54mg 9mg 2%
Vitamin D 0.2µg 0µg 1%
Vitamin E 0.1mg 0.21mg 1%
Vitamin A 8µg 0µg 1%
Vitamin D 7IU 0IU 1%
Net carbs 0g 47.75g N/A
Sugar 0g 2.12g N/A
Trans fat 1.478g 0g N/A
Tryptophan 0.265mg 0.252mg 0%
Threonine 1.116mg 0.894mg 0%
Isoleucine 1.103mg 0.938mg 0%
Leucine 2.041mg 1.697mg 0%
Lysine 2.269mg 1.459mg 0%
Methionine 0.641mg 0.32mg 0%
Phenylalanine 0.95mg 1.149mg 0%
Valine 1.184mg 1.112mg 0%
Histidine 0.888mg 0.592mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - ALA 0.038g N/A
Omega-3 - DPA 0.014g 0g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.024g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A
Omega-6 - Linoleic acid 0.7g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 22% 54%
Protein: 23.69 g
Fats: 21.81 g
Carbs: 0 g
Water: 54.49 g
Other: 0.01 g
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 g
Contains more ProteinProtein +11.5%
Contains more FatsFats +2323.3%
Contains more WaterWater +395.4%
Contains more CarbsCarbs +∞%
Contains more OtherOther +35900%

Fat Type Comparison

Fat type breakdown side-by-side comparison
46% 50% 5%
Saturated fat: Sat. Fat 9.684 g
Monounsaturated fat: Mono. Fat 10.519 g
Polyunsaturated fat: Poly. Fat 1.027 g
33% 11% 56%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.078 g
Polyunsaturated fat: Poly. Fat 0.387 g
Contains more Mono. FatMonounsaturated fat +13385.9%
Contains more Poly. FatPolyunsaturated fat +165.4%
Contains less Sat. FatSaturated fat -97.6%

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. Rib eye steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173392/nutrients
  2. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175186/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.