When 22g Protein Isn’t 22g Protein

Leanna Cappucci

22d (edited) • Articles & Studies

Why “Beans vs. Beef” comparison graphics are misleading—and what nutrient density actually means

Every few months, one of those “Beans/Broccoli vs. Steak” graphics makes the rounds again.

It usually goes something like this:

Steak: 22g protein + “cholesterol” (cue panic)
Beans: 22g protein + fiber + minerals + “0 cholesterol” (cue virtue signaling)

And yes—those posts irritate the crap out of me.

Not because beans are “evil.”

But because these images are grossly misleading and they keep people confused about what matters most:

Nutrient density. Bioavailability. Amino acid quality. Digestive tolerance. Hormonal needs. Muscle maintenance. Brain function. Long-term resilience.

You don’t build a strong human—especially a growing teen, a healing gut, a stressed mom, a perimenopausal woman, or an older adult—on propaganda graphics and nutrition-label math.

Let’s break down what’s actually going on.

Disclaimer: This is educational content and not medical advice. Individual needs vary, especially with kidney disease, gout, pregnancy, iron overload disorders, and certain GI conditions. Work with your coach for personalized guidance.

The “Equal Protein” Claim: What They Don’t Tell You

Using kidney beans as a common example (like the image you referenced):

~3–4 oz cooked lean beef (~100g) ≈ 22g protein
~1.5 cups cooked kidney beans (~250g) ≈ 22g protein

So on paper, sure—the protein number can match.

But this is where the deception starts:

1) Volume and macronutrient tradeoffs matter

To get the “same protein” from beans, you’re also bringing along:

much more total food volume
significantly more carbohydrate
a different digestive burden
a different amino acid profile
a different absorption reality

That matters for blood sugar stability, appetite regulation, GI symptoms, and body composition goals.

2) “Protein” is not a monolith

Protein has a job: build and repair tissue. That requires the right amino acids in the right ratios, and the ability to digest and absorb them.

Which brings us to the real point…

Amino Acids Are the Building Blocks of Life

Amino acids are used to build:

muscle
connective tissue
enzymes
neurotransmitters
immune compounds
hormones
skin, hair, nails
the lining of the gut
literally you

If you’re missing critical amino acids—or you’re getting them in lower amounts or harder-to-absorb forms—your body has to “make do,” and that shows up as:

slower recovery
lower strength
poor body composition changes
brittle hair/nails
chronic cravings
low energy
unstable mood
weak immunity
poor wound healing
hormone dysfunction over time

Beef is a complete protein

Beef (and other animal proteins) naturally provides all essential amino acids in highly usable ratios.

Beans are an incomplete protein

Beans contain amino acids, but they’re lower in certain essential amino acids (classically methionine) and typically don’t provide the same “muscle-building signal” per serving.

This matters because your body doesn’t just “count grams.” It responds to amino acid thresholds—especially leucine, which is a key trigger for muscle protein synthesis.

Translation: You can hit “22g protein” and still under-deliver on the specific amino acids that drive building and repair.

Protein Quality and Digestibility: The Bioavailability Problem

Here’s the uncomfortable truth that never fits on a meme:

Vitamins and minerals on a label do not automatically equal nutrients your body can use.

That’s bioavailability.

And bioavailability is influenced by:

digestive strength (stomach acid, enzymes, bile)
gut inflammation or dysbiosis
food matrix (what else is in the food)
antinutrients (common in legumes and grains)
nutrient form (active vs precursor forms)
mineral “competition” in absorption

Antinutrients: why legumes are not “free minerals”

Legumes can contain compounds that reduce mineral absorption—especially in people with compromised digestion or gut irritation.

Can proper preparation reduce this? Yes (soaking, pressure cooking, fermenting).

Does that make legumes equal to ruminant meat nutritionally? No.

The Vitamin Form Matters: Active vs “Convertible” Nutrients

This is a huge point—and it’s routinely downplayed.

Your body doesn’t just need “vitamin A” on paper. It needs the usable form.

Examples:

Vitamin D3 (animal) vs D2 (plant/fungi): D3 is generally more effective for raising and maintaining vitamin D status.
Vitamin K2 (animal/fermented) vs K1 (plant): K1 has value, but K2 plays distinct roles in calcium handling and tissue placement.
Vitamin A (retinol, animal) vs beta-carotene (plant): beta-carotene must be converted—and many people convert poorly due to genetics, thyroid status, gut health, and nutrient deficiencies.
Vitamin B12: found naturally in meaningful amounts in animal foods; not present in plants in a reliable, usable form.

So when someone says, “But beans have iron and magnesium!” I’m thinking:

Okay—how much of it are you actually absorbing and using, in a real human with a real gut?

Let’s Talk About Cholesterol: “0” Isn’t a Health Win

These memes treat cholesterol like poison.

That’s outdated and simplistic.

Cholesterol is essential for:

cell membrane structure
steroid hormones (progesterone, estrogen, testosterone, cortisol)
bile acids (fat digestion)
vitamin D synthesis
brain and nervous system function

Your body makes cholesterol because you need it.

And for most people, dietary cholesterol alone is not the main driver of cardiovascular risk—metabolic dysfunction, inflammation, insulin resistance, oxidative stress, smoking, ultra-processed oils, and chronic stress are far more relevant levers in the real world.

So no—“0mg cholesterol” is not a flex.

It’s just a number someone trained you to fear.

“But Beans Have Fiber…” Yes. And That’s Not the Whole Story

Fiber can be beneficial—especially for:

bowel regularity
microbiome support (depending on the person)
glycemic response (in some contexts)

But here’s what matters clinically:

Many people today are walking around with:

IBS symptoms
dysbiosis
SIBO tendencies
leaky gut/inflammation
poor digestion and low enzyme output

For those people, high-legume intake is often a recipe for:

bloating
pain
constipation or diarrhea
gas
worsening gut irritation

And if someone is underweight, trying to gain, dealing with adrenal stress, or struggling to maintain muscle—legumes are not the best primary protein strategy. They’re often a workaround, not a foundation.

Nutrient Density: What a Steak Delivers That Beans Don’t

When you choose animal protein—especially ruminants—you’re not just getting “protein.”

You’re getting a package that directly supports:

muscle repair and maintenance
iron status (heme iron)
B vitamins (especially B12)
zinc (immune function, testosterone, healing)
selenium (thyroid + detox enzymes)
carnitine, creatine, taurine (performance, brain, bile, cellular energy)
collagen-supporting amino acids (especially when you include connective tissue cuts or broth)

This is why I say animal foods build humans.

And Animal Fat Is Not Optional

If you want hormones, stable energy, and a nervous system that can handle modern stress—you need adequate fat.

Animal fat supports: