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  6. Kidney beans vs. Beef broiled

Kidney beans vs. Beef broiled — In-Depth Nutrition Comparison

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What are the main differences between kidney beans and beef broiled?

  • Kidney beans are richer in folate, fiber, and manganese, while beef broiled is higher in vitamin B12, zinc, selenium, vitamin B3, and vitamin B6.
  • Beef broiled's daily need coverage for vitamin B12 is 110% higher.
  • Kidney beans are lower in saturated fat.
  • Kidney beans have a higher glycemic index (22) than beef broiled (0).

We used Beans, kidney, all types, mature seeds, cooked, boiled, without salt and Beef, ground, 85% lean meat / 15% fat, patty, cooked, broiled types in this comparison.

Infographic

Kidney beans vs Beef broiled 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 11% 36% 83% 72% 27% 59% 0.13% 56% 6%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.4% 28% 98% 28% 172% 85% 9.4% 1.6% 117%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +94.4%
Contains more PotassiumPotassium +27.4%
Contains more CopperCopper +154.1%
Contains less SodiumSodium -98.6%
Contains more ManganeseManganese +3483.3%
Contains more IronIron +17.1%
Contains more ZincZinc +531%
Contains more PhosphorusPhosphorus +43.5%
Contains more SeleniumSelenium +1854.5%

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 4% 0% 0% 0.6% 40% 13% 11% 13% 28% 0% 21% 98%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 1% 2.4% 12% 41% 101% 39% 88% 330% 3% 6.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +247.8%
Contains more Vitamin KVitamin K +600%
Contains more FolateFolate +1344.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +300%
Contains more Vitamin B2Vitamin B2 +203.4%
Contains more Vitamin B3Vitamin B3 +830.4%
Contains more Vitamin B5Vitamin B5 +199.1%
Contains more Vitamin B6Vitamin B6 +218.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Kidney beans Beef broiled DV% diff.
Vitamin B12 0µg 2.64µg 110%
Zinc 1mg 6.31mg 48%
Selenium 1.1µg 21.5µg 37%
Protein 8.67g 25.93g 35%
Vitamin B3 0.578mg 5.378mg 30%
Folate 130µg 9µg 30%
Cholesterol 0mg 88mg 29%
Fiber 6.4g 0g 26%
Saturated fat 0.073g 5.895g 26%
Fats 0.5g 15.41g 23%
Vitamin B6 0.12mg 0.382mg 20%
Manganese 0.43mg 0.012mg 18%
Monounsaturated fat 0.039g 6.668g 17%
Copper 0.216mg 0.085mg 15%
Vitamin B1 0.16mg 0.046mg 10%
Phosphorus 138mg 198mg 9%
Vitamin B2 0.058mg 0.176mg 9%
Vitamin B5 0.22mg 0.658mg 9%
Choline 30.5mg 82.4mg 9%
Carbs 22.8g 0g 8%
Calories 127kcal 250kcal 6%
Vitamin K 8.4µg 1.2µg 6%
Magnesium 42mg 21mg 5%
Iron 2.22mg 2.6mg 5%
Potassium 405mg 318mg 3%
Sodium 1mg 72mg 3%
Calcium 35mg 18mg 2%
Vitamin C 1.2mg 0mg 1%
Vitamin E 0.03mg 0.12mg 1%
Polyunsaturated fat 0.278g 0.484g 1%
Protein per 100 calories 6.8g 10g N/A
Calories per 10 g protein 146kcal 96kcal N/A
Weight per 100 calories 79g 40g N/A
Unsaturated / Saturated Fat ratio 4.3 1.2 N/A
Net carbs 16.4g 0g N/A
Vitamin D* 0 IU 2 IU 0%
Sugar 0.32g 0g N/A
Vitamin A 0µg 3µg 0%
Trans fat 0g 0.572g N/A
Tryptophan 0.104mg 0.094mg 0%
Threonine 0.319mg 0.72mg 0%
Isoleucine 0.41mg 0.822mg 0%
Leucine 0.736mg 1.45mg 0%
Lysine 0.607mg 1.54mg 0%
Methionine 0.113mg 0.478mg 0%
Phenylalanine 0.511mg 0.725mg 0%
Valine 0.5mg 0.914mg 0%
Histidine 0.238mg 0.604mg 0%
Omega-3 - EPA 0g 0.003g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - ALA 0.044g N/A
Omega-3 - DPA 0g 0.016g N/A
Omega-6 - Gamma-linoleic acid 0.012g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 23% 67%
Protein: 8.67 g
Fats: 0.5 g
Carbs: 22.8 g
Water: 66.94 g
Other: 1.09 g
26% 15% 58%
Protein: 25.93 g
Fats: 15.41 g
Carbs: 0 g
Water: 57.98 g
Other: 0.68 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +15.5%
Contains more OtherOther +60.3%
Contains more ProteinProtein +199.1%
Contains more FatsFats +2982%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 71%
Saturated fat: Sat. Fat 0.073 g
Monounsaturated fat: Mono. Fat 0.039 g
Polyunsaturated fat: Poly. Fat 0.278 g
45% 51% 4%
Saturated fat: Sat. Fat 5.895 g
Monounsaturated fat: Mono. Fat 6.668 g
Polyunsaturated fat: Poly. Fat 0.484 g
Contains less Sat. FatSaturated fat -98.8%
Contains more Mono. FatMonounsaturated fat +16997.4%
Contains more Poly. FatPolyunsaturated fat +74.1%

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. Kidney beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173740/nutrients
  2. Beef broiled - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174032/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.