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Beef vs. Beans — In-Depth Nutrition Comparison

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What are the main differences between beef and beans?

  • Beef is richer in vitamin B12, vitamin B6, selenium, iron, vitamin B3, vitamin B2, phosphorus, and zinc, while beans are higher in fiber.
  • Beef's daily need coverage for vitamin B12 is 175% higher.
  • Beans have a higher glycemic index (33) than beef (0).

We used Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted and Beans, baked, canned, no salt added types in this comparison.

Infographic

Beef vs 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.
Beef
Beef
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 3.9% 31% 114% 32% 101% 111% 7% 1.2% 139%
Beans
Beans
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Contains more PotassiumPotassium +18.9%
Contains more IronIron +948.3%
Contains more ZincZinc +164.3%
Contains more PhosphorusPhosphorus +149%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +464.4%
Contains more MagnesiumMagnesium +128.6%
Contains more CalciumCalcium +284.6%
Contains more CopperCopper +112.4%
Contains less SodiumSodium -98.1%

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.
Beef
Beef
8
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% 1.5% 0.67% 5% 19% 92% 108% 29% 154% 526% 4% 5.3%
Beans
Beans
4
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 10% 0% 1.7% 3% 38% 14% 8.1% 0% 30% 0% 2% 18%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin EVitamin E +66.7%
Contains more Vitamin B2Vitamin B2 +566.7%
Contains more Vitamin B3Vitamin B3 +1239.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +414.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +100%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +150%
Contains more Vitamin B1Vitamin B1 +102.7%
Contains more FolateFolate +242.9%

All nutrients comparison - raw data values

Nutrient Beef Beans DV% diff.
Vitamin B12 4.21µg 0µg 175%
Protein 27.55g 4.8g 46%
Vitamin B6 0.669mg 0.13mg 41%
Selenium 25.4µg 4.5µg 38%
Iron 3.04mg 0.29mg 34%
Vitamin B3 5.76mg 0.43mg 33%
Cholesterol 85mg 0mg 28%
Vitamin B2 0.4mg 0.06mg 26%
Fiber 0g 5.5g 22%
Phosphorus 259mg 104mg 22%
Zinc 3.7mg 1.4mg 21%
Copper 0.097mg 0.206mg 12%
Saturated fat 2.595g 0.103g 11%
Vitamin B5 0.481mg 10%
Fats 6.54g 0.4g 9%
Choline 75.6mg 30.8mg 8%
Carbs 0g 20.49g 7%
Monounsaturated fat 2.734g 0.035g 7%
Vitamin B1 0.074mg 0.15mg 6%
Magnesium 14mg 32mg 4%
Calcium 13mg 50mg 4%
Folate 7µg 24µg 4%
Calories 169kcal 105kcal 3%
Vitamin C 0mg 3.1mg 3%
Potassium 352mg 296mg 2%
Sodium 54mg 1mg 2%
Polyunsaturated fat 0.532g 0.172g 2%
Vitamin D 0.1µg 0µg 1%
Vitamin E 0.25mg 0.15mg 1%
Vitamin K 1.6µg 0.8µg 1%
Protein per 100 calories 16g 4.6g N/A
Calories per 10 g protein 61kcal 219kcal N/A
Weight per 100 calories 59g 95g N/A
Unsaturated / Saturated Fat ratio 1.3 2 N/A
Net carbs 0g 14.99g N/A
Vitamin D* 3 IU 0 IU 0%
Sugar 0g 7.78g N/A
Vitamin A 2µg 5µg 0%
Manganese 0.009mg 0%
Trans fat 0.375g 0g N/A
Tryptophan 0.359mg 0%
Threonine 1.534mg 0%
Isoleucine 1.52mg 0%
Leucine 2.833mg 0%
Lysine 3.178mg 0%
Methionine 0.871mg 0%
Phenylalanine 1.299mg 0%
Valine 1.603mg 0%
Histidine 1.244mg 0%
Omega-3 - EPA 0.002g 0g N/A
Omega-3 - DHA 0.002g 0g N/A
Omega-3 - ALA 0.013g N/A
Omega-3 - DPA 0.011g 0g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.017g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 0.349g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beef
Beef
2
28% 7% 66%
Protein: 27.55 g
Fats: 6.54 g
Carbs: 0 g
Water: 65.71 g
Other: 0.2 g
Beans
Beans
3
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Contains more ProteinProtein +474%
Contains more FatsFats +1535%
Contains more CarbsCarbs +∞%
Contains more WaterWater +10.5%
Contains more OtherOther +755%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beef
Beef
2
44% 47% 9%
Saturated fat: Sat. Fat 2.595 g
Monounsaturated fat: Mono. Fat 2.734 g
Polyunsaturated fat: Poly. Fat 0.532 g
Beans
Beans
1
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
Contains more Mono. FatMonounsaturated fat +7711.4%
Contains more Poly. FatPolyunsaturated fat +209.3%
Contains less Sat. FatSaturated fat -96%

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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. Beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174006/nutrients
  2. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.