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  6. Steak vs. Navy bean raw

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

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Summary of differences between steak and navy bean raw

  • Steak has more vitamin B12, selenium, zinc, vitamin B3, and vitamin B6; however, navy bean raw is higher in folate, copper, and vitamin B1.
  • Steak covers your daily need for vitamin B12, 92% more than navy bean raw.
  • The glycemic index of navy bean raw 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, navy, mature seeds, sprouted, raw.

Infographic

Steak vs Navy 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
4
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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Contains more IronIron +24.4%
Contains more ZincZinc +612.4%
Contains more PhosphorusPhosphorus +63%
Contains more SeleniumSelenium +5200%
Contains more MagnesiumMagnesium +339.1%
Contains more CalciumCalcium +25%
Contains more CopperCopper +318.8%
Contains less SodiumSodium -77.6%
~equal in Potassium ~307mg

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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +40%
Contains more Vitamin B3Vitamin B3 +322%
Contains more Vitamin B6Vitamin B6 +161.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +427%
Contains more FolateFolate +2100%
~equal in Vitamin E ~mg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Steak Navy bean raw DV% diff.
Vitamin B12 2.2µg 0µg 92%
Selenium 31.8µg 0.6µg 57%
Zinc 6.34mg 0.89mg 50%
Saturated fat 8.443g 0.085g 38%
Protein 24.85g 6.15g 37%
Folate 6µg 132µg 32%
Copper 0.085mg 0.356mg 30%
Fats 19.02g 0.7g 28%
Cholesterol 78mg 0mg 26%
Vitamin B1 0.074mg 0.39mg 26%
Vitamin B3 5.149mg 1.22mg 25%
Vitamin B6 0.5mg 0.191mg 24%
Monounsaturated fat 9.171g 0.052g 23%
Vitamin C 0mg 18.8mg 21%
Magnesium 23mg 101mg 19%
Manganese 0.408mg 18%
Vitamin B5 0.825mg 17%
Calories 271kcal 67kcal 10%
Phosphorus 163mg 100mg 9%
Vitamin B2 0.301mg 0.215mg 7%
Iron 2.4mg 1.93mg 6%
Carbs 0g 13.05g 4%
Polyunsaturated fat 0.896g 0.407g 3%
Sodium 58mg 13mg 2%
Vitamin D 0.1µg 0µg 1%
Vitamin A 7µg 0µg 1%
Potassium 279mg 307mg 1%
Vitamin K 1.6µg 1%
Vitamin D 6IU 0IU 1%
Net carbs 0g 13.05g N/A
Calcium 12mg 15mg 0%
Tryptophan 0.278mg 0.064mg 0%
Threonine 1.171mg 0.258mg 0%
Isoleucine 1.157mg 0.273mg 0%
Leucine 2.142mg 0.442mg 0%
Lysine 2.38mg 0.35mg 0%
Methionine 0.672mg 0.064mg 0%
Phenylalanine 0.997mg 0.31mg 0%
Valine 1.242mg 0.316mg 0%
Histidine 0.931mg 0.172mg 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% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Contains more ProteinProtein +304.1%
Contains more FatsFats +2617.1%
Contains more CarbsCarbs +∞%
Contains more WaterWater +42.4%
Contains more OtherOther +75.9%

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
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated fat +17536.5%
Contains more Poly. FatPolyunsaturated fat +120.1%
Contains less Sat. FatSaturated fat -99%

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.