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  6. Soup beans vs. Beefsteak raw

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

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Differences between soup beans and beefsteak raw

  • Soup beans have more vitamin A and fiber, while beefsteak raw has more vitamin B12, zinc, selenium, vitamin B6, vitamin B3, and phosphorus.
  • Beefsteak raw's daily need coverage for vitamin B12 is 111% higher.
  • The amount of sodium in beefsteak raw is lower.
  • Beefsteak raw has a lower glycemic index. The glycemic index of beefsteak raw is 0, while the glycemic index of soup beans is 64.

The food types used in this comparison are Soup, bean with ham, canned, chunky, ready-to-serve and Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw.

Infographic

Soup beans vs Beefsteak raw 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 14% 9.6% 15% 50% 53% 12% 25% 52% 38% 38%
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 CalciumCalcium +540%
Contains more CopperCopper +102.5%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +31.6%
Contains more PotassiumPotassium +114.3%
Contains more IronIron +50.4%
Contains more ZincZinc +1104.5%
Contains more PhosphorusPhosphorus +272.9%
Contains less SodiumSodium -86.3%
Contains more SeleniumSelenium +304.3%

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.
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 6% 27% 0% 0% 15% 14% 13% 2.4% 12% 3.8% 0% 9% 0%
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 +3950%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +300%
Contains more Vitamin B1Vitamin B1 +25%
Contains more Vitamin B2Vitamin B2 +203.3%
Contains more Vitamin B3Vitamin B3 +621.1%
Contains more Vitamin B6Vitamin B6 +986%
Contains more Vitamin B12Vitamin B12 +8866.7%
~equal in Vitamin E ~mg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Soup beans Beefsteak raw DV% diff.
Vitamin B12 0.03µg 2.69µg 111%
Zinc 0.44mg 5.3mg 44%
Selenium 6.9µg 27.9µg 38%
Vitamin B6 0.05mg 0.543mg 38%
Protein 5.19g 21.38g 32%
Vitamin B3 0.7mg 5.048mg 27%
Phosphorus 59mg 220mg 23%
Cholesterol 9mg 67mg 19%
Fiber 4.6g 0g 18%
Sodium 400mg 55mg 15%
Manganese 0.29mg 13%
Vitamin A 81µg 2µg 9%
Vitamin B2 0.06mg 0.182mg 9%
Copper 0.16mg 0.079mg 9%
Iron 1.33mg 2mg 8%
Potassium 175mg 375mg 6%
Carbs 11.16g 0g 4%
Calcium 32mg 5mg 3%
Fats 3.5g 5.36g 3%
Folate 12µg 3µg 2%
Saturated fat 1.37g 1.875g 2%
Monounsaturated fat 1.58g 2.354g 2%
Calories 95kcal 134kcal 2%
Vitamin C 1.8mg 0mg 2%
Vitamin B1 0.06mg 0.075mg 1%
Vitamin B5 0.04mg 1%
Vitamin D 0.1µg 1%
Magnesium 19mg 25mg 1%
Vitamin K 1.5µg 1%
Polyunsaturated fat 0.39g 0.189g 1%
Net carbs 6.56g 0g N/A
Vitamin D 3IU 0%
Trans fat 0.253g N/A
Tryptophan 0.262mg 0%
Threonine 1.099mg 0%
Isoleucine 1.09mg 0%
Leucine 2.011mg 0%
Lysine 2.247mg 0%
Methionine 0.621mg 0%
Phenylalanine 0.931mg 0%
Valine 1.152mg 0%
Histidine 0.868mg 0%
Omega-3 - DPA 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
5% 4% 11% 79%
Protein: 5.19 g
Fats: 3.5 g
Carbs: 11.16 g
Water: 78.63 g
Other: 1.52 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 +360.6%
Contains more ProteinProtein +311.9%
Contains more FatsFats +53.1%
~equal in Water ~72.93g

Fat Type Comparison

Fat type breakdown side-by-side comparison
41% 47% 12%
Saturated fat: Sat. Fat 1.37 g
Monounsaturated fat: Mono. Fat 1.58 g
Polyunsaturated fat: Poly. Fat 0.39 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 -26.9%
Contains more Poly. FatPolyunsaturated fat +106.3%
Contains more Mono. FatMonounsaturated fat +49%

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. Soup beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171144/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.