Steak vs. Refried beans — In-Depth Nutrition Comparison

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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).

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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

Refried beans

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

Refried beans

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

All nutrients comparison - raw data values

Nutrient			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