Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Meat
  4. Steak
  5. Compare
  6. Steak vs. Black turtle bean

Steak vs. Black turtle bean — In-Depth Nutrition Comparison

Compare

Summary of differences between steak and black turtle bean

  • Steak has more vitamin B12, selenium, and zinc; however, black turtle bean is higher in folate, copper, iron, vitamin B1, fiber, and phosphorus.
  • Black turtle bean covers your daily need for folate, 110% more than 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 off, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled and Beans, black turtle, mature seeds, raw.

Infographic

Steak vs Black turtle bean 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
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 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 17%
Contains more ZincZinc +188.2%
Contains more SeleniumSelenium +893.8%
Contains more MagnesiumMagnesium +595.7%
Contains more CalciumCalcium +1233.3%
Contains more PotassiumPotassium +437.6%
Contains more IronIron +262.5%
Contains more CopperCopper +1076.5%
Contains more PhosphorusPhosphorus +169.9%
Contains less SodiumSodium -84.5%

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
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 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 +56%
Contains more Vitamin B3Vitamin B3 +163.4%
Contains more Vitamin B6Vitamin B6 +74.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +1116.2%
Contains more Vitamin KVitamin K +250%
Contains more FolateFolate +7300%
~equal in Vitamin C ~0mg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Steak Black turtle bean DV% diff.
Folate 6µg 444µg 110%
Copper 0.085mg 1mg 102%
Vitamin B12 2.2µg 0µg 92%
Iron 2.4mg 8.7mg 79%
Vitamin B1 0.074mg 0.9mg 69%
Fiber 0g 15.5g 62%
Selenium 31.8µg 3.2µg 52%
Manganese 1mg 43%
Phosphorus 163mg 440mg 40%
Zinc 6.34mg 2.2mg 38%
Saturated fat 8.443g 0.232g 37%
Potassium 279mg 1500mg 36%
Magnesium 23mg 160mg 33%
Fats 19.02g 0.9g 28%
Cholesterol 78mg 0mg 26%
Monounsaturated fat 9.171g 0.078g 23%
Carbs 0g 63.25g 21%
Vitamin B3 5.149mg 1.955mg 20%
Vitamin B5 0.899mg 18%
Vitamin B6 0.5mg 0.286mg 16%
Calcium 12mg 160mg 15%
Vitamin B2 0.301mg 0.193mg 8%
Protein 24.85g 21.25g 7%
Polyunsaturated fat 0.896g 0.387g 3%
Vitamin K 1.6µg 5.6µg 3%
Calories 271kcal 339kcal 3%
Sodium 58mg 9mg 2%
Vitamin D 0.1µg 0µg 1%
Vitamin E 0.21mg 1%
Vitamin A 7µg 0µg 1%
Vitamin D 6IU 0IU 1%
Net carbs 0g 47.75g N/A
Sugar 0g 2.12g N/A
Tryptophan 0.278mg 0.252mg 0%
Threonine 1.171mg 0.894mg 0%
Isoleucine 1.157mg 0.938mg 0%
Leucine 2.142mg 1.697mg 0%
Lysine 2.38mg 1.459mg 0%
Methionine 0.672mg 0.32mg 0%
Phenylalanine 0.997mg 1.149mg 0%
Valine 1.242mg 1.112mg 0%
Histidine 0.931mg 0.592mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - DPA 0.013g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Steak
Steak
3
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 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 +16.9%
Contains more FatsFats +2013.3%
Contains more WaterWater +405.4%
Contains more CarbsCarbs +∞%
Contains more OtherOther +566.7%

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
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 +11657.7%
Contains more Poly. FatPolyunsaturated fat +131.5%
Contains less Sat. FatSaturated fat -97.3%

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. 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.