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. Kidney beans raw

Steak vs. Kidney beans raw — In-Depth Nutrition Comparison

Compare

The main differences between steak and kidney beans raw

  • Steak is richer in vitamin B12 and selenium, yet kidney beans raw is richer in fiber, folate, copper, iron, vitamin B1, phosphorus, and potassium.
  • Daily need coverage for fiber for kidney beans raw is 100% higher.
  • Kidney beans raw contains less saturated fat.
  • Steak has a lower glycemic index than kidney beans raw.

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

Infographic

Steak vs Kidney beans 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 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
Contains more ZincZinc +127.2%
Contains more SeleniumSelenium +893.8%
Contains more MagnesiumMagnesium +508.7%
Contains more CalciumCalcium +1091.7%
Contains more PotassiumPotassium +403.9%
Contains more IronIron +241.7%
Contains more CopperCopper +1027.1%
Contains more PhosphorusPhosphorus +149.7%
Contains less SodiumSodium -58.6%

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
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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +37.4%
Contains more Vitamin B3Vitamin B3 +150%
Contains more Vitamin B6Vitamin B6 +25.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +614.9%
Contains more Vitamin KVitamin K +1087.5%
Contains more FolateFolate +6466.7%
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Steak Kidney beans raw DV% diff.
Fiber 0g 24.9g 100%
Copper 0.085mg 0.958mg 97%
Folate 6µg 394µg 97%
Vitamin B12 2.2µg 0µg 92%
Iron 2.4mg 8.2mg 73%
Selenium 31.8µg 3.2µg 52%
Manganese 1.021mg 44%
Vitamin B1 0.074mg 0.529mg 38%
Saturated fat 8.443g 0.12g 38%
Phosphorus 163mg 407mg 35%
Potassium 279mg 1406mg 33%
Zinc 6.34mg 2.79mg 32%
Magnesium 23mg 140mg 28%
Fats 19.02g 0.83g 28%
Cholesterol 78mg 0mg 26%
Monounsaturated fat 9.171g 0.064g 23%
Carbs 0g 60.01g 20%
Vitamin B3 5.149mg 2.06mg 19%
Vitamin B5 0.78mg 16%
Vitamin K 1.6µg 19µg 15%
Calcium 12mg 143mg 13%
Vitamin B6 0.5mg 0.397mg 8%
Vitamin B2 0.301mg 0.219mg 6%
Vitamin C 0mg 4.5mg 5%
Polyunsaturated fat 0.896g 0.457g 3%
Calories 271kcal 333kcal 3%
Protein 24.85g 23.58g 3%
Vitamin D 0.1µg 0µg 1%
Vitamin E 0.22mg 1%
Vitamin A 7µg 0µg 1%
Sodium 58mg 24mg 1%
Vitamin D 6IU 0IU 1%
Net carbs 0g 35.11g N/A
Sugar 0g 2.23g N/A
Tryptophan 0.278mg 0.279mg 0%
Threonine 1.171mg 0.992mg 0%
Isoleucine 1.157mg 1.041mg 0%
Leucine 2.142mg 1.882mg 0%
Lysine 2.38mg 1.618mg 0%
Methionine 0.672mg 0.355mg 0%
Phenylalanine 0.997mg 1.275mg 0%
Valine 1.242mg 1.233mg 0%
Histidine 0.931mg 0.656mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.001g 0g 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
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Contains more FatsFats +2191.6%
Contains more WaterWater +373.1%
Contains more CarbsCarbs +∞%
Contains more OtherOther +609.3%
~equal in Protein ~23.58g

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
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 g
Contains more Mono. FatMonounsaturated fat +14229.7%
Contains more Poly. FatPolyunsaturated fat +96.1%
Contains less Sat. FatSaturated fat -98.6%

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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.