Steak vs kidney beans
For about 22 g of protein you eat 85 g of steak (218 kcal) or a 250 g bowl of cooked kidney beans (318 kcal).
The difference
100 kcal
Side by side, at the same protein
| Steak85 g, cooked (3 oz) | Kidney beansA big bowl, cooked (250 g) | |
|---|---|---|
| kcal | 218 | 318 |
| Protein | 23 g | 22 g |
| Fibre | 0 g | 18.5 g |
| Iron | 1.5 mg | 7.4 mg |
| Calcium | 15 mg | 70 mg |
| Magnesium | 19 mg | 113 mg |
| Cholesterol | 82 mg | 0 mg |
Numbers from USDA FoodData Central: FDC 168729 · FDC 175194
The chart going round that gives beef and kidney beans the same 22 g of protein uses dry beans, 100 g straight from the bag. Cooked, kidney beans have about 9 g per 100 g, because they swell to about two and a half times their weight.
So the fair match is a small steak against a big bowl. The beans bring 100 kcal more, plus 18 g of fibre, 7.4 mg of iron and 113 mg of magnesium. The steak brings no fibre, 1.5 mg of iron and 19 mg of magnesium.
The steak also has 13 g of fat and 82 mg of cholesterol, the beans about 1 g of fat and none. All numbers are from USDA FoodData Central: broiled top sirloin and boiled red kidney beans.
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Questions
Do kidney beans have as much protein as beef?
Only dry. 100 g of dry beans has 22.5 g, but cooked it is about 9 g per 100 g against about 27 g in cooked steak.
How much steak is 22 g of protein?
About 85 g cooked, a small 3 oz piece, at 218 kcal.
Which has more iron for the same protein?
The beans: 7.4 mg in the 250 g bowl against 1.5 mg in 85 g of steak.
