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  6. Steak vs. Bean raw

Steak vs. Bean raw — In-Depth Nutrition Comparison

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How are Steak and Bean raw different?

  • Steak is higher in Vitamin B12, and Zinc, however, Bean raw is richer in Folate, Copper, Fiber, Vitamin B1, Magnesium, Phosphorus, and Iron.
  • Daily need coverage for Folate from Bean raw is 130% higher.
  • Bean raw has less Saturated Fat.

Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled and Beans, pinto, mature seeds, raw are the varieties used in this article.

Infographic

Steak vs Bean 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.
Steak
Steak
2
:
8
Bean raw
Bean raw
Contains more Zinc +178.1%
Contains more Selenium +14%
Contains more Calcium +841.7%
Contains more Iron +111.3%
Contains more Magnesium +665.2%
Contains more Phosphorus +152.1%
Contains more Potassium +399.3%
Contains less Sodium -79.3%
Contains more Copper +950.6%
Steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 90% 17% 70% 25% 8% 173% 29% 0% 174%
Bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 191% 126% 177% 123% 2% 63% 298% 150% 153%
Contains more Zinc +178.1%
Contains more Selenium +14%
Contains more Calcium +841.7%
Contains more Iron +111.3%
Contains more Magnesium +665.2%
Contains more Phosphorus +152.1%
Contains more Potassium +399.3%
Contains less Sodium -79.3%
Contains more Copper +950.6%

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.
Steak
Steak
6
:
6
Bean raw
Bean raw
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +42%
Contains more Vitamin B3 +338.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +863.5%
Contains more Folate +8650%
Contains more Vitamin K +250%
Equal in Vitamin B6 - 0.474
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%
Bean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 21% 179% 49% 23% 48% 110% 394% 0% 14%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +42%
Contains more Vitamin B3 +338.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +863.5%
Contains more Folate +8650%
Contains more Vitamin K +250%
Equal in Vitamin B6 - 0.474

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Steak
Steak
3
:
2
Bean raw
Bean raw
Contains more Protein +16%
Contains more Fats +1446.3%
Contains more Water +390.6%
Contains more Carbs +∞%
Contains more Other +542.6%
Steak
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
Bean raw
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Contains more Protein +16%
Contains more Fats +1446.3%
Contains more Water +390.6%
Contains more Carbs +∞%
Contains more Other +542.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Steak
Steak
2
:
1
Bean raw
Bean raw
Contains more Monounsaturated Fat +3904.8%
Contains more Polyunsaturated fat +120.1%
Contains less Saturated Fat -97.2%
Steak
46% 50% 5%
Saturated Fat: 8.443 g
Monounsaturated Fat: 9.171 g
Polyunsaturated fat: 0.896 g
Bean raw
27% 26% 47%
Saturated Fat: 0.235 g
Monounsaturated Fat: 0.229 g
Polyunsaturated fat: 0.407 g
Contains more Monounsaturated Fat +3904.8%
Contains more Polyunsaturated fat +120.1%
Contains less Saturated Fat -97.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Steak Bean raw Opinion
Net carbs 0g 47.05g Bean raw
Protein 24.85g 21.42g Steak
Fats 19.02g 1.23g Steak
Carbs 0g 62.55g Bean raw
Calories 271kcal 347kcal Bean raw
Starch 34.17g Bean raw
Sugar 0g 2.11g Steak
Fiber 0g 15.5g Bean raw
Calcium 12mg 113mg Bean raw
Iron 2.4mg 5.07mg Bean raw
Magnesium 23mg 176mg Bean raw
Phosphorus 163mg 411mg Bean raw
Potassium 279mg 1393mg Bean raw
Sodium 58mg 12mg Bean raw
Zinc 6.34mg 2.28mg Steak
Copper 0.085mg 0.893mg Bean raw
Manganese 1.148mg Bean raw
Selenium 31.8µg 27.9µg Steak
Vitamin A 25IU 0IU Steak
Vitamin A RAE 7µg 0µg Steak
Vitamin E 0.21mg Bean raw
Vitamin D 6IU 0IU Steak
Vitamin D 0.1µg 0µg Steak
Vitamin C 0mg 6.3mg Bean raw
Vitamin B1 0.074mg 0.713mg Bean raw
Vitamin B2 0.301mg 0.212mg Steak
Vitamin B3 5.149mg 1.174mg Steak
Vitamin B5 0.785mg Bean raw
Vitamin B6 0.5mg 0.474mg Steak
Folate 6µg 525µg Bean raw
Vitamin B12 2.2µg 0µg Steak
Vitamin K 1.6µg 5.6µg Bean raw
Tryptophan 0.278mg 0.237mg Steak
Threonine 1.171mg 0.81mg Steak
Isoleucine 1.157mg 0.871mg Steak
Leucine 2.142mg 1.558mg Steak
Lysine 2.38mg 1.356mg Steak
Methionine 0.672mg 0.259mg Steak
Phenylalanine 0.997mg 1.095mg Bean raw
Valine 1.242mg 0.998mg Steak
Histidine 0.931mg 0.556mg Steak
Cholesterol 78mg 0mg Bean raw
Saturated Fat 8.443g 0.235g Bean raw
Omega-3 - DHA 0.001g 0g Steak
Omega-3 - EPA 0.001g 0g Steak
Omega-3 - DPA 0.013g 0g Steak
Monounsaturated Fat 9.171g 0.229g Steak
Polyunsaturated fat 0.896g 0.407g Steak

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Steak Bean raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
49%
Steak
70%
Bean raw
Minerals Daily Need Coverage Score
59%
Steak
131%
Bean raw

Comparison summary

Which food is lower in Sugar?
Steak
Steak is lower in Sugar (difference - 2.11g)
Which food is lower in glycemic index?
Steak
Steak is lower in glycemic index (difference - 33)
Which food contains less Sodium?
Bean raw
Bean raw contains less Sodium (difference - 46mg)
Which food is lower in Cholesterol?
Bean raw
Bean raw is lower in Cholesterol (difference - 78mg)
Which food is lower in Saturated Fat?
Bean raw
Bean raw is lower in Saturated Fat (difference - 8.208g)
Which food is cheaper?
Bean raw
Bean raw is cheaper (difference - $0.9)
Which food is richer in minerals?
Bean raw
Bean raw is relatively richer in minerals
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. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/nutrients
  2. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.