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  6. Steak vs. Baked beans

Steak vs. Baked beans — In-Depth Nutrition Comparison

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Important differences between steak and baked beans

  • Steak has more vitamin B12, zinc, selenium, vitamin B6, vitamin B3, and vitamin B2; however, baked beans have more fiber.
  • Steak's daily need coverage for vitamin B12 is 92% more.
  • Steak has 16 times more cholesterol than baked beans. Steak has 78mg of cholesterol, while baked beans have 5mg.
  • Baked beans have a higher glycemic index than steak.

The food varieties used in the comparison are Beef, rib eye steak, boneless, lip off, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled and Beans, baked, home prepared.

Infographic

Steak vs Baked beans 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.
Steak
Steak
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 25% 90% 28% 173% 70% 7.6% 0% 173%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 18% 32% 75% 53% 20% 47% 55% 33% 31%
Contains more IronIron +20.6%
Contains more ZincZinc +768.5%
Contains more PhosphorusPhosphorus +49.5%
Contains less SodiumSodium -86.3%
Contains more SeleniumSelenium +457.9%
Contains more MagnesiumMagnesium +87%
Contains more CalciumCalcium +408.3%
Contains more PotassiumPotassium +28.3%
Contains more CopperCopper +87.1%

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
7
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% 2.3% 0% 1.5% 19% 69% 97% 0% 115% 275% 4% 4.5% 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 3.7% 0% 0% 0% 34% 11% 7.7% 9.3% 21% 0% 0% 36% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +514.3%
Contains more Vitamin B3Vitamin B3 +1162%
Contains more Vitamin B6Vitamin B6 +455.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +83.8%
Contains more FolateFolate +700%
~equal in Vitamin E ~mg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Steak Baked beans DV% diff.
Vitamin B12 2.2µg 0µg 92%
Zinc 6.34mg 0.73mg 51%
Selenium 31.8µg 5.7µg 47%
Protein 24.85g 5.54g 39%
Vitamin B6 0.5mg 0.09mg 32%
Saturated fat 8.443g 1.948g 30%
Vitamin B3 5.149mg 0.408mg 30%
Cholesterol 78mg 5mg 24%
Fiber 0g 5.5g 22%
Fats 19.02g 5.15g 21%
Vitamin B2 0.301mg 0.049mg 19%
Monounsaturated fat 9.171g 2.133g 18%
Sodium 58mg 422mg 16%
Folate 6µg 48µg 11%
Manganese 0.255mg 11%
Copper 0.085mg 0.159mg 8%
Phosphorus 163mg 109mg 8%
Carbs 0g 21.63g 7%
Calories 271kcal 155kcal 6%
Vitamin B1 0.074mg 0.136mg 5%
Iron 2.4mg 1.99mg 5%
Calcium 12mg 61mg 5%
Magnesium 23mg 43mg 5%
Vitamin B5 0.155mg 3%
Potassium 279mg 358mg 2%
Vitamin D 0.1µg 0µg 1%
Vitamin C 0mg 1.1mg 1%
Vitamin A 7µg 0µg 1%
Polyunsaturated fat 0.896g 0.74g 1%
Vitamin D 6IU 0IU 1%
Vitamin K 1.6µg 1%
Net carbs 0g 16.13g N/A
Tryptophan 0.278mg 0.067mg 0%
Threonine 1.171mg 0.228mg 0%
Isoleucine 1.157mg 0.242mg 0%
Leucine 2.142mg 0.428mg 0%
Lysine 2.38mg 0.379mg 0%
Methionine 0.672mg 0.086mg 0%
Phenylalanine 0.997mg 0.287mg 0%
Valine 1.242mg 0.282mg 0%
Histidine 0.931mg 0.153mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - DHA 0.001g N/A
Omega-3 - DPA 0.013g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Steak
Steak
2
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
6% 5% 22% 65% 3%
Protein: 5.54 g
Fats: 5.15 g
Carbs: 21.63 g
Water: 65.17 g
Other: 2.51 g
Contains more ProteinProtein +348.6%
Contains more FatsFats +269.3%
Contains more CarbsCarbs +∞%
Contains more WaterWater +17.2%
Contains more OtherOther +364.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Steak
Steak
2
46% 50% 5%
Saturated fat: Sat. Fat 8.443 g
Monounsaturated fat: Mono. Fat 9.171 g
Polyunsaturated fat: Poly. Fat 0.896 g
40% 44% 15%
Saturated fat: Sat. Fat 1.948 g
Monounsaturated fat: Mono. Fat 2.133 g
Polyunsaturated fat: Poly. Fat 0.74 g
Contains more Mono. FatMonounsaturated fat +330%
Contains more Poly. FatPolyunsaturated fat +21.1%
Contains less Sat. FatSaturated fat -76.9%

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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. Baked beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173731/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.