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  6. Steak vs. Lupin Bean Raw

Steak vs. Lupin Bean Raw — In-Depth Nutrition Comparison

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Summary of differences between steak and lupin Bean Raw

  • Steak has more vitamin B12 and selenium; however, lupin Bean Raw is higher in copper, folate, fiber, vitamin B1, magnesium, and phosphorus.
  • Lupin Bean Raw covers your daily need for copper, 104% more than steak.
  • Lupin Bean Raw has less cholesterol.

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 Lupins, mature seeds, raw.

Infographic

Steak vs Lupin 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
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 141% 53% 89% 164% 341% 130% 189% 2% 311% 45%
Contains more ZincZinc +33.5%
Contains more SeleniumSelenium +287.8%
Contains more MagnesiumMagnesium +760.9%
Contains more CalciumCalcium +1366.7%
Contains more PotassiumPotassium +263.1%
Contains more IronIron +81.7%
Contains more CopperCopper +1102.4%
Contains more PhosphorusPhosphorus +169.9%
Contains less SodiumSodium -74.1%

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 16% 0% 0% 0% 160% 51% 41% 45% 82% 0% 0% 266% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +36.8%
Contains more Vitamin B3Vitamin B3 +135.1%
Contains more Vitamin B6Vitamin B6 +40.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +764.9%
Contains more FolateFolate +5816.7%
~equal in Vitamin E ~mg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Steak Lupin Bean Raw DV% diff.
Manganese 2.382mg 104%
Copper 0.085mg 1.022mg 104%
Vitamin B12 2.2µg 0µg 92%
Folate 6µg 355µg 87%
Fiber 0g 18.9g 76%
Vitamin B1 0.074mg 0.64mg 47%
Selenium 31.8µg 8.2µg 43%
Magnesium 23mg 198mg 42%
Phosphorus 163mg 440mg 40%
Saturated fat 8.443g 1.156g 33%
Cholesterol 78mg 0mg 26%
Iron 2.4mg 4.36mg 25%
Protein 24.85g 36.17g 23%
Potassium 279mg 1013mg 22%
Vitamin B3 5.149mg 2.19mg 18%
Calcium 12mg 176mg 16%
Vitamin B5 0.75mg 15%
Zinc 6.34mg 4.75mg 14%
Fats 19.02g 9.74g 14%
Carbs 0g 40.37g 13%
Monounsaturated fat 9.171g 3.94g 13%
Vitamin B6 0.5mg 0.357mg 11%
Polyunsaturated fat 0.896g 2.439g 10%
Vitamin B2 0.301mg 0.22mg 6%
Calories 271kcal 371kcal 5%
Vitamin C 0mg 4.8mg 5%
Sodium 58mg 15mg 2%
Vitamin D 0.1µg 0µg 1%
Vitamin A 7µg 0µg 1%
Vitamin K 1.6µg 1%
Vitamin D 6IU 0IU 1%
Net carbs 0g 21.47g N/A
Tryptophan 0.278mg 0.289mg 0%
Threonine 1.171mg 1.331mg 0%
Isoleucine 1.157mg 1.615mg 0%
Leucine 2.142mg 2.743mg 0%
Lysine 2.38mg 1.933mg 0%
Methionine 0.672mg 0.255mg 0%
Phenylalanine 0.997mg 1.435mg 0%
Valine 1.242mg 1.51mg 0%
Histidine 0.931mg 1.03mg 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
36% 10% 40% 10% 3%
Protein: 36.17 g
Fats: 9.74 g
Carbs: 40.37 g
Water: 10.44 g
Other: 3.28 g
Contains more FatsFats +95.3%
Contains more WaterWater +432.5%
Contains more ProteinProtein +45.6%
Contains more CarbsCarbs +∞%
Contains more OtherOther +507.4%

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
15% 52% 32%
Saturated fat: Sat. Fat 1.156 g
Monounsaturated fat: Mono. Fat 3.94 g
Polyunsaturated fat: Poly. Fat 2.439 g
Contains more Mono. FatMonounsaturated fat +132.8%
Contains less Sat. FatSaturated fat -86.3%
Contains more Poly. FatPolyunsaturated fat +172.2%

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. Lupin Bean Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172423/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.