Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Steak vs. Refried beans — In-Depth Nutrition Comparison

Compare

Significant differences between steak and refried beans

  • Steak has more vitamin B12, zinc, selenium, vitamin B6, vitamin B3, and vitamin B2; however, refried beans are richer in fiber.
  • Steak covers your daily vitamin B12 needs 92% more than refried beans.
  • Refried beans have a higher glycemic index. The glycemic index of refried beans is 38, 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 Refried beans, canned, traditional style (includes USDA commodity).

Infographic

Steak vs Refried 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
5
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 25% 8.7% 28% 54% 43% 16% 39% 48% 38% 32%
Contains more IronIron +66.7%
Contains more ZincZinc +993.1%
Contains more PhosphorusPhosphorus +77.2%
Contains less SodiumSodium -84.3%
Contains more SeleniumSelenium +448.3%
Contains more MagnesiumMagnesium +52.2%
Contains more CalciumCalcium +141.7%
Contains more PotassiumPotassium +14.3%
Contains more CopperCopper +51.8%

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
6
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 20% 0% 1.8% 0% 19% 18% 6.9% 11% 24% 0% 5.3% 8.3% 12%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +281%
Contains more Vitamin B3Vitamin B3 +1303%
Contains more Vitamin B6Vitamin B6 +385.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +31.3%
Contains more FolateFolate +83.3%
~equal in Vitamin B1 ~0.076mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Steak
2
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
5% 2% 14% 78% 2%
Protein: 4.98 g
Fats: 2.01 g
Carbs: 13.55 g
Water: 77.75 g
Other: 1.71 g
Contains more ProteinProtein +399%
Contains more FatsFats +846.3%
Contains more CarbsCarbs +∞%
Contains more WaterWater +39.9%
Contains more OtherOther +216.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
36% 34% 31%
Saturated fat: Sat. Fat 0.631 g
Monounsaturated fat: Mono. Fat 0.601 g
Polyunsaturated fat: Poly. Fat 0.543 g
Contains more Mono. FatMonounsaturated fat +1426%
Contains more Poly. FatPolyunsaturated fat +65%
Contains less Sat. FatSaturated fat -92.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Steak Refried beans
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Steak Refried beans DV% diff.
Vitamin B12 2.2µg 0µg 92%
Zinc 6.34mg 0.58mg 52%
Selenium 31.8µg 5.8µg 47%
Protein 24.85g 4.98g 40%
Saturated fat 8.443g 0.631g 36%
Vitamin B6 0.5mg 0.103mg 31%
Vitamin B3 5.149mg 0.367mg 30%
Fats 19.02g 2.01g 26%
Cholesterol 78mg 0mg 26%
Histidine 0.931mg 153mg 22%
Monounsaturated fat 9.171g 0.601g 21%
Vitamin B2 0.301mg 0.079mg 17%
Fiber 0g 3.7g 15%
Sodium 58mg 370mg 14%
Manganese 0.289mg 13%
Iron 2.4mg 1.44mg 12%
Phosphorus 163mg 92mg 10%
Calories 271kcal 90kcal 9%
Vitamin C 0mg 6mg 7%
Copper 0.085mg 0.129mg 5%
Carbs 0g 13.55g 5%
Choline 21.2mg 4%
Vitamin B5 0.189mg 4%
Starch 7.43g 3%
Magnesium 23mg 35mg 3%
Polyunsaturated fat 0.896g 0.543g 2%
Calcium 12mg 29mg 2%
Vitamin E 0.09mg 1%
Vitamin D 0.1µg 0µg 1%
Potassium 279mg 319mg 1%
Vitamin D 6IU 0IU 1%
Vitamin A 7µg 0µg 1%
Folate 6µg 11µg 1%
Net carbs 0g 9.85g N/A
Sugar 0g 0.54g N/A
Vitamin B1 0.074mg 0.076mg 0%
Vitamin K 1.6µg 2.1µg 0%
Trans fat 0.016g N/A
Tryptophan 0.278mg 0.065mg 0%
Threonine 1.171mg 0.231mg 0%
Isoleucine 1.157mg 0.242mg 0%
Leucine 2.142mg 0.438mg 0%
Lysine 2.38mg 0.377mg 0%
Methionine 0.672mg 0.083mg 0%
Phenylalanine 0.997mg 0.297mg 0%
Valine 1.242mg 0.287mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - ALA 0.169g N/A
Omega-3 - DPA 0.013g 0g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 0.36g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Steak Refried beans
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
45%
Steak
10%
Refried beans
Minerals Daily Need Coverage Score
59%
Steak
33%
Refried beans

Comparison summary

Which food is lower in Sugar?
Steak
Steak is lower in Sugar (difference - 0.54g)
Which food contains less Sodium?
Steak
Steak contains less Sodium (difference - 312mg)
Which food is lower in glycemic index?
Steak
Steak is lower in glycemic index (difference - 38)
Which food is lower in Cholesterol?
Refried beans
Refried beans is lower in Cholesterol (difference - 78mg)
Which food is lower in Saturated fat?
Refried beans
Refried beans is lower in Saturated fat (difference - 7.812g)
Which food is cheaper?
Refried beans
Refried beans is cheaper (difference - $2.4)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/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.