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  6. Steak vs. Cranberry bean raw

Steak vs. Cranberry bean raw — In-Depth Nutrition Comparison

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What are the main differences between steak and cranberry bean raw?

  • Steak is richer in vitamin B12 and selenium, while cranberry bean raw is higher in folate, fiber, copper, vitamin B1, iron, magnesium, and potassium.
  • Cranberry bean raw's daily need coverage for folate is 150% higher.
  • Cranberry bean raw is lower in saturated fat.
  • Cranberry bean raw has a higher glycemic index (35) than steak (0).

We used Beef, rib eye steak, boneless, lip off, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled and Beans, cranberry (roman), mature seeds, raw types in this comparison.

Infographic

Steak vs Cranberry 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
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 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
Contains more ZincZinc +74.7%
Contains more SeleniumSelenium +150.4%
Contains more MagnesiumMagnesium +578.3%
Contains more CalciumCalcium +958.3%
Contains more PotassiumPotassium +377.4%
Contains more IronIron +108.3%
Contains more CopperCopper +834.1%
Contains more PhosphorusPhosphorus +128.2%
Contains less SodiumSodium -89.7%

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 0% 0% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +41.3%
Contains more Vitamin B3Vitamin B3 +253.9%
Contains more Vitamin B6Vitamin B6 +61.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +909.5%
Contains more FolateFolate +9966.7%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Steak Cranberry bean raw DV% diff.
Folate 6µg 604µg 150%
Fiber 0g 24.7g 99%
Vitamin B12 2.2µg 0µg 92%
Copper 0.085mg 0.794mg 79%
Vitamin B1 0.074mg 0.747mg 56%
Manganese 0.92mg 40%
Saturated fat 8.443g 0.316g 37%
Selenium 31.8µg 12.7µg 35%
Iron 2.4mg 5mg 33%
Magnesium 23mg 156mg 32%
Potassium 279mg 1332mg 31%
Phosphorus 163mg 372mg 30%
Fats 19.02g 1.23g 27%
Cholesterol 78mg 0mg 26%
Zinc 6.34mg 3.63mg 25%
Vitamin B3 5.149mg 1.455mg 23%
Monounsaturated fat 9.171g 0.106g 23%
Carbs 0g 60.05g 20%
Vitamin B5 0.748mg 15%
Vitamin B6 0.5mg 0.309mg 15%
Calcium 12mg 127mg 12%
Vitamin B2 0.301mg 0.213mg 7%
Protein 24.85g 23.03g 4%
Calories 271kcal 335kcal 3%
Polyunsaturated fat 0.896g 0.527g 2%
Sodium 58mg 6mg 2%
Vitamin D 0.1µg 0µg 1%
Vitamin A 7µg 0µg 1%
Vitamin K 1.6µg 1%
Vitamin D 6IU 0IU 1%
Net carbs 0g 35.35g N/A
Tryptophan 0.278mg 0.273mg 0%
Threonine 1.171mg 0.969mg 0%
Isoleucine 1.157mg 1.017mg 0%
Leucine 2.142mg 1.838mg 0%
Lysine 2.38mg 1.58mg 0%
Methionine 0.672mg 0.346mg 0%
Phenylalanine 0.997mg 1.245mg 0%
Valine 1.242mg 1.205mg 0%
Histidine 0.931mg 0.641mg 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
3
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
Contains more FatsFats +1446.3%
Contains more WaterWater +348.7%
Contains more CarbsCarbs +∞%
Contains more OtherOther +511.1%
~equal in Protein ~23.03g

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 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 g
Contains more Mono. FatMonounsaturated fat +8551.9%
Contains more Poly. FatPolyunsaturated fat +70%
Contains less Sat. FatSaturated fat -96.3%

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. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.