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  6. Beef vs. Bean raw

Beef vs. Bean raw — In-Depth Nutrition Comparison

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How are beef and bean raw different?

  • Beef is higher in vitamin B12 and vitamin B3; however, bean raw is richer in folate, copper, fiber, vitamin B1, manganese, magnesium, and potassium.
  • Daily need coverage for vitamin B12 for beef is 175% higher.
  • Beef has a lower glycemic index (0) than bean raw (33).

Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted and Beans, pinto, mature seeds, raw are the varieties used in this article.

Infographic

Beef vs Bean raw 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
1
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Contains more ZincZinc +62.3%
Contains more MagnesiumMagnesium +1157.1%
Contains more CalciumCalcium +769.2%
Contains more PotassiumPotassium +295.7%
Contains more IronIron +66.8%
Contains more CopperCopper +820.6%
Contains more PhosphorusPhosphorus +58.7%
Contains less SodiumSodium -77.8%
Contains more ManganeseManganese +12655.6%
~equal in Selenium ~27.9µg

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
7
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%
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 21% 0% 0% 4.2% 178% 49% 22% 47% 109% 0% 14% 394%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +19%
Contains more Vitamin B2Vitamin B2 +88.7%
Contains more Vitamin B3Vitamin B3 +390.6%
Contains more Vitamin B6Vitamin B6 +41.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +863.5%
Contains more Vitamin B5Vitamin B5 +63.2%
Contains more Vitamin KVitamin K +250%
Contains more FolateFolate +7400%

All nutrients comparison - raw data values

Nutrient Beef Bean raw DV% diff.
Vitamin B12 4.21µg 0µg 175%
Folate 7µg 525µg 130%
Copper 0.097mg 0.893mg 88%
Fiber 0g 15.5g 62%
Vitamin B1 0.074mg 0.713mg 53%
Manganese 0.009mg 1.148mg 50%
Magnesium 14mg 176mg 39%
Potassium 352mg 1393mg 31%
Vitamin B3 5.76mg 1.174mg 29%
Cholesterol 85mg 0mg 28%
Iron 3.04mg 5.07mg 25%
Phosphorus 259mg 411mg 22%
Carbs 0g 62.55g 21%
Vitamin B6 0.669mg 0.474mg 15%
Starch 34.17g 14%
Vitamin B2 0.4mg 0.212mg 14%
Zinc 3.7mg 2.28mg 13%
Protein 27.55g 21.42g 12%
Saturated fat 2.595g 0.235g 11%
Calcium 13mg 113mg 10%
Calories 169kcal 347kcal 9%
Fats 6.54g 1.23g 8%
Vitamin C 0mg 6.3mg 7%
Vitamin B5 0.481mg 0.785mg 6%
Monounsaturated fat 2.734g 0.229g 6%
Selenium 25.4µg 27.9µg 5%
Vitamin K 1.6µg 5.6µg 3%
Sodium 54mg 12mg 2%
Choline 75.6mg 66.2mg 2%
Vitamin D 0.1µg 0µg 1%
Polyunsaturated fat 0.532g 0.407g 1%
Protein per 100 calories 16g 6.2g N/A
Calories per 10 g protein 61kcal 162kcal N/A
Weight per 100 calories 59g 29g N/A
Unsaturated / Saturated Fat ratio 1.3 2.7 N/A
Net carbs 0g 47.05g N/A
Vitamin D* 3 IU 0 IU 0%
Sugar 0g 2.11g N/A
Vitamin A 2µg 0µg 0%
Vitamin E 0.25mg 0.21mg 0%
Trans fat 0.375g 0g N/A
Tryptophan 0.359mg 0.237mg 0%
Threonine 1.534mg 0.81mg 0%
Isoleucine 1.52mg 0.871mg 0%
Leucine 2.833mg 1.558mg 0%
Lysine 3.178mg 1.356mg 0%
Methionine 0.871mg 0.259mg 0%
Phenylalanine 1.299mg 1.095mg 0%
Valine 1.603mg 0.998mg 0%
Histidine 1.244mg 0.556mg 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
3
28% 7% 66%
Protein: 27.55 g
Fats: 6.54 g
Carbs: 0 g
Water: 65.71 g
Other: 0.2 g
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Contains more ProteinProtein +28.6%
Contains more FatsFats +431.7%
Contains more WaterWater +480%
Contains more CarbsCarbs +∞%
Contains more OtherOther +1635%

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
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated fat +1093.9%
Contains more Poly. FatPolyunsaturated fat +30.7%
Contains less Sat. FatSaturated fat -90.9%

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. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.