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  6. Soup beans vs. Steak

Soup beans vs. Steak — In-Depth Nutrition Comparison

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The main differences between Soup beans and Steak

  • Soup beans are richer in Fiber, yet Steak is richer in Vitamin B12, Zinc, Selenium, Vitamin B6, Vitamin B3, and Vitamin B2.
  • Daily need coverage for Vitamin B12 from Steak is 90% higher.
  • Steak contains less Sodium.

Food types used in this article are Soup, bean with ham, canned, chunky, ready-to-serve and Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled.

Infographic

Soup 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.
Soup beans
Soup beans
3
:
7
Steak
Steak
Contains more Calcium +166.7%
Contains more Copper +88.2%
Contains more Iron +80.5%
Contains more Magnesium +21.1%
Contains more Phosphorus +176.3%
Contains more Potassium +59.4%
Contains less Sodium -85.5%
Contains more Zinc +1340.9%
Contains more Selenium +360.9%
Soup beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 50% 14% 26% 16% 53% 12% 54% 38% 38%
Steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 90% 17% 70% 25% 8% 173% 29% 0% 174%
Contains more Calcium +166.7%
Contains more Copper +88.2%
Contains more Iron +80.5%
Contains more Magnesium +21.1%
Contains more Phosphorus +176.3%
Contains more Potassium +59.4%
Contains less Sodium -85.5%
Contains more Zinc +1340.9%
Contains more Selenium +360.9%

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.
Soup beans
Soup beans
4
:
7
Steak
Steak
Contains more Vitamin A +6404%
Contains more Vitamin C +∞%
Contains more Folate +100%
Contains more Vitamin B1 +23.3%
Contains more Vitamin B2 +401.7%
Contains more Vitamin B3 +635.6%
Contains more Vitamin B6 +900%
Contains more Vitamin B12 +7233.3%
Soup beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 98% 0% 0% 6% 15% 14% 14% 3% 12% 9% 4% 0%
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 A +6404%
Contains more Vitamin C +∞%
Contains more Folate +100%
Contains more Vitamin B1 +23.3%
Contains more Vitamin B2 +401.7%
Contains more Vitamin B3 +635.6%
Contains more Vitamin B6 +900%
Contains more Vitamin B12 +7233.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soup beans
Soup beans
3
:
2
Steak
Steak
Contains more Carbs +∞%
Contains more Water +41.4%
Contains more Other +181.5%
Contains more Protein +378.8%
Contains more Fats +443.4%
Soup beans
5% 4% 11% 79%
Protein: 5.19 g
Fats: 3.5 g
Carbs: 11.16 g
Water: 78.63 g
Other: 1.52 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 +41.4%
Contains more Other +181.5%
Contains more Protein +378.8%
Contains more Fats +443.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soup beans
Soup beans
1
:
2
Steak
Steak
Contains less Saturated Fat -83.8%
Contains more Monounsaturated Fat +480.4%
Contains more Polyunsaturated fat +129.7%
Soup beans
41% 47% 12%
Saturated Fat: 1.37 g
Monounsaturated Fat: 1.58 g
Polyunsaturated fat: 0.39 g
Steak
46% 50% 5%
Saturated Fat: 8.443 g
Monounsaturated Fat: 9.171 g
Polyunsaturated fat: 0.896 g
Contains less Saturated Fat -83.8%
Contains more Monounsaturated Fat +480.4%
Contains more Polyunsaturated fat +129.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Soup beans Steak
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Sugar 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 Soup beans Steak Opinion
Net carbs 6.56g 0g Soup beans
Protein 5.19g 24.85g Steak
Fats 3.5g 19.02g Steak
Carbs 11.16g 0g Soup beans
Calories 95kcal 271kcal Steak
Fiber 4.6g 0g Soup beans
Calcium 32mg 12mg Soup beans
Iron 1.33mg 2.4mg Steak
Magnesium 19mg 23mg Steak
Phosphorus 59mg 163mg Steak
Potassium 175mg 279mg Steak
Sodium 400mg 58mg Steak
Zinc 0.44mg 6.34mg Steak
Copper 0.16mg 0.085mg Soup beans
Manganese 0.29mg Soup beans
Selenium 6.9µg 31.8µg Steak
Vitamin A 1626IU 25IU Soup beans
Vitamin A RAE 81µg 7µg Soup beans
Vitamin D 6IU Steak
Vitamin D 0.1µg Steak
Vitamin C 1.8mg 0mg Soup beans
Vitamin B1 0.06mg 0.074mg Steak
Vitamin B2 0.06mg 0.301mg Steak
Vitamin B3 0.7mg 5.149mg Steak
Vitamin B5 0.04mg Soup beans
Vitamin B6 0.05mg 0.5mg Steak
Folate 12µg 6µg Soup beans
Vitamin B12 0.03µg 2.2µg Steak
Vitamin K 1.6µg Steak
Tryptophan 0.278mg Steak
Threonine 1.171mg Steak
Isoleucine 1.157mg Steak
Leucine 2.142mg Steak
Lysine 2.38mg Steak
Methionine 0.672mg Steak
Phenylalanine 0.997mg Steak
Valine 1.242mg Steak
Histidine 0.931mg Steak
Cholesterol 9mg 78mg Soup beans
Saturated Fat 1.37g 8.443g Soup beans
Omega-3 - DHA 0.001g Steak
Omega-3 - EPA 0.001g Steak
Omega-3 - DPA 0.013g Steak
Monounsaturated Fat 1.58g 9.171g Steak
Polyunsaturated fat 0.39g 0.896g Steak

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soup 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
14%
Soup beans
49%
Steak
Minerals Daily Need Coverage Score
31%
Soup beans
59%
Steak

Comparison summary

Which food contains less Sodium?
Steak
Steak contains less Sodium (difference - 342mg)
Which food is lower in glycemic index?
Steak
Steak is lower in glycemic index (difference - 64)
Which food is lower in Sugar?
Soup beans
Soup beans is lower in Sugar (difference - 0g)
Which food is lower in Cholesterol?
Soup beans
Soup beans is lower in Cholesterol (difference - 69mg)
Which food is lower in Saturated Fat?
Soup beans
Soup beans is lower in Saturated Fat (difference - 7.073g)
Which food is cheaper?
Soup beans
Soup 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. Soup beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171144/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.