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Steak vs. Green beans — In-Depth Nutrition Comparison

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Significant differences between steak and green beans

  • Steak has more vitamin B12, selenium, zinc, vitamin B6, vitamin B3, iron, and phosphorus; however, green beans are richer in vitamin K.
  • Steak covers your daily vitamin B12 needs 92% more than green beans.
  • Green beans have a higher glycemic index. The glycemic index of green beans is 20, while the glycemic index of steak is 0.

Specific food types used in this comparison are Beef, rib eye steak, boneless, lip off, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled and Beans, snap, green, cooked, boiled, drained, without salt.

Infographic

Steak vs Green beans 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
7
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 13% 13% 13% 24% 19% 6.8% 12% 0.13% 37% 1.1%
Contains more MagnesiumMagnesium +27.8%
Contains more PotassiumPotassium +91.1%
Contains more IronIron +269.2%
Contains more CopperCopper +49.1%
Contains more ZincZinc +2436%
Contains more PhosphorusPhosphorus +462.1%
Contains more SeleniumSelenium +15800%
Contains more CalciumCalcium +266.7%
Contains less SodiumSodium -98.3%

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
5
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 32% 11% 9.2% 0% 19% 22% 12% 4.4% 13% 0% 120% 25% 9.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +210.3%
Contains more Vitamin B3Vitamin B3 +738.6%
Contains more Vitamin B6Vitamin B6 +792.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +357.1%
Contains more Vitamin KVitamin K +2893.8%
Contains more FolateFolate +450%
~equal in Vitamin B1 ~0.074mg

All nutrients comparison - raw data values

Nutrient Steak Green beans DV% diff.
Vitamin B12 2.2µg 0µg 92%
Selenium 31.8µg 0.2µg 57%
Zinc 6.34mg 0.25mg 55%
Protein 24.85g 1.89g 46%
Vitamin K 1.6µg 47.9µg 39%
Saturated fat 8.443g 0.064g 38%
Vitamin B6 0.5mg 0.056mg 34%
Fats 19.02g 0.28g 29%
Vitamin B3 5.149mg 0.614mg 28%
Cholesterol 78mg 0mg 26%
Monounsaturated fat 9.171g 0.011g 23%
Iron 2.4mg 0.65mg 22%
Phosphorus 163mg 29mg 19%
Vitamin B2 0.301mg 0.097mg 16%
Fiber 0g 3.2g 13%
Manganese 0.285mg 12%
Calories 271kcal 35kcal 12%
Vitamin C 0mg 9.7mg 11%
Folate 6µg 33µg 7%
Polyunsaturated fat 0.896g 0.145g 5%
Potassium 279mg 146mg 4%
Carbs 0g 7.88g 3%
Vitamin E 0.46mg 3%
Copper 0.085mg 0.057mg 3%
Choline 16.9mg 3%
Calcium 12mg 44mg 3%
Vitamin A 7µg 32µg 3%
Sodium 58mg 1mg 2%
Vitamin D 6IU 0IU 1%
Vitamin B5 0.074mg 1%
Vitamin D 0.1µg 0µg 1%
Magnesium 23mg 18mg 1%
Net carbs 0g 4.68g N/A
Sugar 0g 3.63g N/A
Vitamin B1 0.074mg 0.074mg 0%
Tryptophan 0.278mg 0.02mg 0%
Threonine 1.171mg 0.082mg 0%
Isoleucine 1.157mg 0.069mg 0%
Leucine 2.142mg 0.116mg 0%
Lysine 2.38mg 0.091mg 0%
Methionine 0.672mg 0.023mg 0%
Phenylalanine 0.997mg 0.069mg 0%
Valine 1.242mg 0.093mg 0%
Histidine 0.931mg 0.035mg 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
2
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 g
Contains more ProteinProtein +1214.8%
Contains more FatsFats +6692.9%
Contains more CarbsCarbs +∞%
Contains more WaterWater +60.5%
Contains more OtherOther +35.2%

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
29% 5% 66%
Saturated fat: Sat. Fat 0.064 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.145 g
Contains more Mono. FatMonounsaturated fat +83272.7%
Contains more Poly. FatPolyunsaturated fat +517.9%
Contains less Sat. FatSaturated fat -99.2%

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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. Green beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.