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  6. Steak vs. Green bean raw

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

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How are steak and green bean raw different?

  • Steak is higher in vitamin B12, selenium, zinc, vitamin B6, vitamin B3, phosphorus, and iron; however, green bean raw is richer in vitamin K.
  • Daily need coverage for vitamin B12 for steak is 92% higher.
  • Steak has a lower glycemic index (0) than green bean raw (20).

Beef, rib eye steak, boneless, lip off, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled and Beans, snap, green, raw are the varieties used in this article.

Infographic

Steak vs Green 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
6
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 18% 11% 19% 39% 23% 6.5% 16% 0.78% 28% 3.3%
Contains more PotassiumPotassium +32.2%
Contains more IronIron +133%
Contains more CopperCopper +23.2%
Contains more ZincZinc +2541.7%
Contains more PhosphorusPhosphorus +328.9%
Contains more SeleniumSelenium +5200%
Contains more CalciumCalcium +208.3%
Contains less SodiumSodium -89.7%
~equal in Magnesium ~25mg

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 41% 12% 8.2% 0% 21% 24% 14% 14% 33% 0% 108% 25% 8.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +189.4%
Contains more Vitamin B3Vitamin B3 +601.5%
Contains more Vitamin B6Vitamin B6 +254.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +400%
Contains more Vitamin B1Vitamin B1 +10.8%
Contains more Vitamin KVitamin K +2587.5%
Contains more FolateFolate +450%

All nutrients comparison - raw data values

Nutrient Steak Green bean raw DV% diff.
Vitamin B12 2.2µg 0µg 92%
Selenium 31.8µg 0.6µg 57%
Zinc 6.34mg 0.24mg 55%
Protein 24.85g 1.83g 46%
Saturated fat 8.443g 0.05g 38%
Vitamin K 1.6µg 43µg 35%
Fats 19.02g 0.22g 29%
Vitamin B6 0.5mg 0.141mg 28%
Vitamin B3 5.149mg 0.734mg 28%
Cholesterol 78mg 0mg 26%
Monounsaturated fat 9.171g 0.01g 23%
Phosphorus 163mg 38mg 18%
Iron 2.4mg 1.03mg 17%
Vitamin B2 0.301mg 0.104mg 15%
Vitamin C 0mg 12.2mg 14%
Calories 271kcal 31kcal 12%
Fiber 0g 2.7g 11%
Manganese 0.216mg 9%
Folate 6µg 33µg 7%
Polyunsaturated fat 0.896g 0.113g 5%
Vitamin B5 0.225mg 5%
Vitamin A 7µg 35µg 3%
Vitamin E 0.41mg 3%
Calcium 12mg 37mg 3%
Choline 15.3mg 3%
Fructose 1.39g 2%
Copper 0.085mg 0.069mg 2%
Sodium 58mg 6mg 2%
Potassium 279mg 211mg 2%
Carbs 0g 6.97g 2%
Vitamin B1 0.074mg 0.082mg 1%
Vitamin D 0.1µg 0µg 1%
Vitamin D 6IU 0IU 1%
Net carbs 0g 4.27g N/A
Magnesium 23mg 25mg 0%
Sugar 0g 3.26g N/A
Starch 0.88g 0%
Tryptophan 0.278mg 0.019mg 0%
Threonine 1.171mg 0.079mg 0%
Isoleucine 1.157mg 0.066mg 0%
Leucine 2.142mg 0.112mg 0%
Lysine 2.38mg 0.088mg 0%
Methionine 0.672mg 0.022mg 0%
Phenylalanine 0.997mg 0.067mg 0%
Valine 1.242mg 0.09mg 0%
Histidine 0.931mg 0.034mg 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% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 g
Contains more ProteinProtein +1257.9%
Contains more FatsFats +8545.5%
Contains more CarbsCarbs +∞%
Contains more WaterWater +62.5%
Contains more OtherOther +22.2%

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% 6% 65%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains more Mono. FatMonounsaturated fat +91610%
Contains more Poly. FatPolyunsaturated fat +692.9%
Contains less Sat. FatSaturated fat -99.4%

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 bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.