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  6. Steak vs. Black gram

Steak vs. Black gram — In-Depth Nutrition Comparison

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Significant differences between steak and black gram

  • Steak has more vitamin B12, selenium, and zinc; however, black gram is richer in copper, fiber, iron, magnesium, folate, and phosphorus.
  • Black gram covers your daily copper needs 100% more than steak.
  • Black gram contains less saturated fat.
  • Black gram has a higher glycemic index. The glycemic index of black gram is 43, 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 Mungo beans, mature seeds, raw.

Infographic

Steak vs Black gram 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 191% 41% 87% 284% 327% 91% 162% 5% 199% 45%
Contains more ZincZinc +89.3%
Contains more SeleniumSelenium +287.8%
Contains more MagnesiumMagnesium +1060.9%
Contains more CalciumCalcium +1050%
Contains more PotassiumPotassium +252.3%
Contains more IronIron +215.4%
Contains more CopperCopper +1054.1%
Contains more PhosphorusPhosphorus +132.5%
Contains less SodiumSodium -34.5%

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% 0.33% 0% 0% 68% 59% 27% 54% 65% 0% 0% 162% 0%
Contains more Vitamin AVitamin A +600%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +18.5%
Contains more Vitamin B3Vitamin B3 +255.8%
Contains more Vitamin B6Vitamin B6 +77.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +268.9%
Contains more FolateFolate +3500%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Steak Black gram DV% diff.
Copper 0.085mg 0.981mg 100%
Vitamin B12 2.2µg 0µg 92%
Fiber 0g 18.3g 73%
Manganese 1.527mg 66%
Iron 2.4mg 7.57mg 65%
Magnesium 23mg 267mg 58%
Folate 6µg 216µg 53%
Selenium 31.8µg 8.2µg 43%
Saturated fat 8.443g 0.114g 38%
Phosphorus 163mg 379mg 31%
Fats 19.02g 1.64g 27%
Zinc 6.34mg 3.35mg 27%
Cholesterol 78mg 0mg 26%
Monounsaturated fat 9.171g 0.085g 23%
Vitamin B3 5.149mg 1.447mg 23%
Potassium 279mg 983mg 21%
Carbs 0g 58.99g 20%
Vitamin B5 0.906mg 18%
Vitamin B6 0.5mg 0.281mg 17%
Vitamin B1 0.074mg 0.273mg 17%
Calcium 12mg 138mg 13%
Calories 271kcal 341kcal 4%
Vitamin B2 0.301mg 0.254mg 4%
Protein 24.85g 25.21g 1%
Vitamin D 0.1µg 0µg 1%
Vitamin A 7µg 1µg 1%
Vitamin K 1.6µg 1%
Sodium 58mg 38mg 1%
Vitamin D 6IU 0IU 1%
Polyunsaturated fat 0.896g 1.071g 1%
Net carbs 0g 40.69g N/A
Tryptophan 0.278mg 0.263mg 0%
Threonine 1.171mg 0.875mg 0%
Isoleucine 1.157mg 1.287mg 0%
Leucine 2.142mg 2.089mg 0%
Lysine 2.38mg 1.674mg 0%
Methionine 0.672mg 0.367mg 0%
Phenylalanine 0.997mg 1.473mg 0%
Valine 1.242mg 1.416mg 0%
Histidine 0.931mg 0.706mg 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
25% 59% 11% 3%
Protein: 25.21 g
Fats: 1.64 g
Carbs: 58.99 g
Water: 10.8 g
Other: 3.36 g
Contains more FatsFats +1059.8%
Contains more WaterWater +414.7%
Contains more CarbsCarbs +∞%
Contains more OtherOther +522.2%
~equal in Protein ~25.21g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Steak
Steak
1
46% 50% 5%
Saturated fat: Sat. Fat 8.443 g
Monounsaturated fat: Mono. Fat 9.171 g
Polyunsaturated fat: Poly. Fat 0.896 g
9% 7% 84%
Saturated fat: Sat. Fat 0.114 g
Monounsaturated fat: Mono. Fat 0.085 g
Polyunsaturated fat: Poly. Fat 1.071 g
Contains more Mono. FatMonounsaturated fat +10689.4%
Contains less Sat. FatSaturated fat -98.6%
Contains more Poly. FatPolyunsaturated fat +19.5%

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. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174259/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.