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  6. Steak vs. Black turtle bean

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

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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 of Folate 110% more than Steak.
  • Black turtle bean has less Saturated Fat.

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
:
8
Black turtle bean
Black turtle bean
Contains more Zinc +188.2%
Contains more Selenium +893.8%
Contains more Calcium +1233.3%
Contains more Iron +262.5%
Contains more Magnesium +595.7%
Contains more Phosphorus +169.9%
Contains more Potassium +437.6%
Contains less Sodium -84.5%
Contains more Copper +1076.5%
Steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 90% 17% 70% 25% 8% 173% 29% 0% 174%
Black turtle bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 327% 115% 189% 133% 2% 60% 334% 131% 18%
Contains more Zinc +188.2%
Contains more Selenium +893.8%
Contains more Calcium +1233.3%
Contains more Iron +262.5%
Contains more Magnesium +595.7%
Contains more Phosphorus +169.9%
Contains more Potassium +437.6%
Contains less Sodium -84.5%
Contains more Copper +1076.5%

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
:
5
Black turtle bean
Black turtle bean
Contains more Vitamin A +47.1%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +56%
Contains more Vitamin B3 +163.4%
Contains more Vitamin B6 +74.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +1116.2%
Contains more Folate +7300%
Contains more Vitamin K +250%
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%
Black turtle bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 5% 0% 0% 225% 45% 37% 54% 66% 334% 0% 14%
Contains more Vitamin A +47.1%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +56%
Contains more Vitamin B3 +163.4%
Contains more Vitamin B6 +74.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +1116.2%
Contains more Folate +7300%
Contains more Vitamin K +250%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Steak
Steak
3
:
2
Black turtle bean
Black turtle bean
Contains more Protein +16.9%
Contains more Fats +2013.3%
Contains more Water +405.4%
Contains more Carbs +∞%
Contains more Other +566.7%
Steak
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
Black turtle bean
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 Protein +16.9%
Contains more Fats +2013.3%
Contains more Water +405.4%
Contains more Carbs +∞%
Contains more Other +566.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Steak
Steak
2
:
1
Black turtle bean
Black turtle bean
Contains more Monounsaturated Fat +11657.7%
Contains more Polyunsaturated fat +131.5%
Contains less Saturated Fat -97.3%
Steak
46% 50% 5%
Saturated Fat: 8.443 g
Monounsaturated Fat: 9.171 g
Polyunsaturated fat: 0.896 g
Black turtle bean
33% 11% 56%
Saturated Fat: 0.232 g
Monounsaturated Fat: 0.078 g
Polyunsaturated fat: 0.387 g
Contains more Monounsaturated Fat +11657.7%
Contains more Polyunsaturated fat +131.5%
Contains less Saturated Fat -97.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Steak Black turtle bean
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 Black turtle bean Opinion
Net carbs 0g 47.75g Black turtle bean
Protein 24.85g 21.25g Steak
Fats 19.02g 0.9g Steak
Carbs 0g 63.25g Black turtle bean
Calories 271kcal 339kcal Black turtle bean
Sugar 0g 2.12g Steak
Fiber 0g 15.5g Black turtle bean
Calcium 12mg 160mg Black turtle bean
Iron 2.4mg 8.7mg Black turtle bean
Magnesium 23mg 160mg Black turtle bean
Phosphorus 163mg 440mg Black turtle bean
Potassium 279mg 1500mg Black turtle bean
Sodium 58mg 9mg Black turtle bean
Zinc 6.34mg 2.2mg Steak
Copper 0.085mg 1mg Black turtle bean
Manganese 1mg Black turtle bean
Selenium 31.8µg 3.2µg Steak
Vitamin A 25IU 17IU Steak
Vitamin A RAE 7µg 0µg Steak
Vitamin E 0.21mg Black turtle bean
Vitamin D 6IU 0IU Steak
Vitamin D 0.1µg 0µg Steak
Vitamin B1 0.074mg 0.9mg Black turtle bean
Vitamin B2 0.301mg 0.193mg Steak
Vitamin B3 5.149mg 1.955mg Steak
Vitamin B5 0.899mg Black turtle bean
Vitamin B6 0.5mg 0.286mg Steak
Folate 6µg 444µg Black turtle bean
Vitamin B12 2.2µg 0µg Steak
Vitamin K 1.6µg 5.6µg Black turtle bean
Tryptophan 0.278mg 0.252mg Steak
Threonine 1.171mg 0.894mg Steak
Isoleucine 1.157mg 0.938mg Steak
Leucine 2.142mg 1.697mg Steak
Lysine 2.38mg 1.459mg Steak
Methionine 0.672mg 0.32mg Steak
Phenylalanine 0.997mg 1.149mg Black turtle bean
Valine 1.242mg 1.112mg Steak
Histidine 0.931mg 0.592mg Steak
Cholesterol 78mg 0mg Black turtle bean
Saturated Fat 8.443g 0.232g Black turtle bean
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 0.078g Steak
Polyunsaturated fat 0.896g 0.387g Steak

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Steak Black turtle bean
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
65%
Black turtle bean
Minerals Daily Need Coverage Score
59%
Steak
135%
Black turtle bean

Comparison summary

Which food is lower in Sugar?
Steak
Steak is lower in Sugar (difference - 2.12g)
Which food is lower in glycemic index?
Steak
Steak is lower in glycemic index (difference - 20)
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 49mg)
Which food is lower in Cholesterol?
Black turtle bean
Black turtle bean is lower in Cholesterol (difference - 78mg)
Which food is lower in Saturated Fat?
Black turtle bean
Black turtle bean is lower in Saturated Fat (difference - 8.211g)
Which food is cheaper?
Black turtle bean
Black turtle bean is cheaper (difference - $0.8)
Which food is richer in minerals?
Black turtle bean
Black turtle bean 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. 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.