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  6. Steak vs. Yardlong bean (Asparagus bean) raw

Steak vs. Yardlong bean (Asparagus bean) raw — In-Depth Nutrition Comparison

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What are the main differences between steak and yardlong bean (Asparagus bean) raw?

  • Steak is richer in vitamin B12, selenium, zinc, vitamin B6, vitamin B3, and iron, while yardlong bean (Asparagus bean) raw is higher in vitamin C and vitamin A.
  • Steak's daily need coverage for vitamin B12 is 92% higher.
  • Yardlong bean (Asparagus bean) raw has a higher glycemic index (86) than steak (0).

We used Beef, rib eye steak, boneless, lip off, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled and Yardlong bean, raw types in this comparison.

Infographic

Steak vs Yardlong bean (Asparagus bean) raw infographic
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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
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 31% 15% 21% 18% 16% 10% 25% 0.52% 27% 8.2%
Contains more PotassiumPotassium +16.3%
Contains more IronIron +410.6%
Contains more CopperCopper +77.1%
Contains more ZincZinc +1613.5%
Contains more PhosphorusPhosphorus +176.3%
Contains more SeleniumSelenium +2020%
Contains more MagnesiumMagnesium +91.3%
Contains more CalciumCalcium +316.7%
Contains less SodiumSodium -93.1%

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
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 63% 14% 0% 0% 27% 25% 7.7% 3.3% 5.5% 0% 0% 47% 0%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +173.6%
Contains more Vitamin B3Vitamin B3 +1155.9%
Contains more Vitamin B6Vitamin B6 +1983.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +514.3%
Contains more Vitamin B1Vitamin B1 +44.6%
Contains more FolateFolate +933.3%
~equal in Vitamin E ~mg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Steak Yardlong bean (Asparagus bean) raw DV% diff.
Vitamin B12 2.2µg 0µg 92%
Selenium 31.8µg 1.5µg 55%
Zinc 6.34mg 0.37mg 54%
Protein 24.85g 2.8g 44%
Saturated fat 8.443g 0.105g 38%
Vitamin B6 0.5mg 0.024mg 37%
Vitamin B3 5.149mg 0.41mg 30%
Fats 19.02g 0.4g 29%
Cholesterol 78mg 0mg 26%
Iron 2.4mg 0.47mg 24%
Monounsaturated fat 9.171g 0.036g 23%
Vitamin C 0mg 18.8mg 21%
Vitamin B2 0.301mg 0.11mg 15%
Phosphorus 163mg 59mg 15%
Folate 6µg 62µg 14%
Calories 271kcal 47kcal 11%
Manganese 0.205mg 9%
Polyunsaturated fat 0.896g 0.169g 5%
Magnesium 23mg 44mg 5%
Vitamin A 7µg 43µg 4%
Copper 0.085mg 0.048mg 4%
Calcium 12mg 50mg 4%
Vitamin B1 0.074mg 0.107mg 3%
Carbs 0g 8.35g 3%
Sodium 58mg 4mg 2%
Potassium 279mg 240mg 1%
Vitamin B5 0.055mg 1%
Vitamin K 1.6µg 1%
Vitamin D 6IU 0IU 1%
Vitamin D 0.1µg 0µg 1%
Net carbs 0g 8.35g N/A
Tryptophan 0.278mg 0.032mg 0%
Threonine 1.171mg 0.104mg 0%
Isoleucine 1.157mg 0.15mg 0%
Leucine 2.142mg 0.2mg 0%
Lysine 2.38mg 0.184mg 0%
Methionine 0.672mg 0.04mg 0%
Phenylalanine 0.997mg 0.154mg 0%
Valine 1.242mg 0.162mg 0%
Histidine 0.931mg 0.09mg 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
3% 8% 88%
Protein: 2.8 g
Fats: 0.4 g
Carbs: 8.35 g
Water: 87.85 g
Other: 0.6 g
Contains more ProteinProtein +787.5%
Contains more FatsFats +4655%
Contains more CarbsCarbs +∞%
Contains more WaterWater +58%
Contains more OtherOther +11.1%

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
34% 12% 55%
Saturated fat: Sat. Fat 0.105 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.169 g
Contains more Mono. FatMonounsaturated fat +25375%
Contains more Poly. FatPolyunsaturated fat +430.2%
Contains less Sat. FatSaturated fat -98.8%

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. Yardlong bean (Asparagus bean) raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169222/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.