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  6. Bean raw vs. Flank steak

Bean raw vs. Flank steak — In-Depth Nutrition Comparison

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Significant differences between bean raw and flank steak

  • Bean raw has more folate, copper, fiber, vitamin B1, manganese, iron, magnesium, and potassium; however, flank steak is richer in vitamin B12 and vitamin B3.
  • Bean raw covers your daily folate needs 129% more than flank steak.
  • Bean raw has a higher glycemic index. The glycemic index of bean raw is 33, while the glycemic index of flank steak is 0.

Specific food types used in this comparison are Beans, pinto, mature seeds, raw and Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled.

Infographic

Bean raw vs Flank steak 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 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 6% 30% 65% 27% 134% 90% 7.3% 1.2% 160%
Contains more MagnesiumMagnesium +665.2%
Contains more CalciumCalcium +465%
Contains more PotassiumPotassium +310.9%
Contains more IronIron +191.4%
Contains more CopperCopper +989%
Contains more PhosphorusPhosphorus +95.7%
Contains less SodiumSodium -78.6%
Contains more ManganeseManganese +12655.6%
Contains more ZincZinc +114.9%
~equal in Selenium ~29.4µg

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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 7.6% 0% 19% 31% 138% 33% 134% 204% 3.5% 6.8% 57%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +850.7%
Contains more Vitamin B2Vitamin B2 +59.4%
Contains more Vitamin B5Vitamin B5 +44%
Contains more Vitamin KVitamin K +300%
Contains more FolateFolate +5733.3%
Contains more Vitamin EVitamin E +81%
Contains more Vitamin B3Vitamin B3 +527.2%
Contains more Vitamin B6Vitamin B6 +22.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +59.2%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Bean raw Flank steak DV% diff.
Folate 525µg 9µg 129%
Copper 0.893mg 0.082mg 90%
Vitamin B12 0µg 1.63µg 68%
Fiber 15.5g 0g 62%
Vitamin B1 0.713mg 0.075mg 53%
Manganese 1.148mg 0.009mg 50%
Iron 5.07mg 1.74mg 42%
Vitamin B3 1.174mg 7.363mg 39%
Magnesium 176mg 23mg 36%
Potassium 1393mg 339mg 31%
Phosphorus 411mg 210mg 29%
Cholesterol 0mg 79mg 26%
Zinc 2.28mg 4.9mg 24%
Carbs 62.55g 0g 21%
Saturated fat 0.235g 3.395g 14%
Starch 34.17g 14%
Protein 21.42g 27.66g 12%
Fats 1.23g 8.23g 11%
Calcium 113mg 20mg 9%
Monounsaturated fat 0.229g 3.317g 8%
Vitamin B6 0.474mg 0.579mg 8%
Calories 347kcal 192kcal 8%
Vitamin C 6.3mg 0mg 7%
Choline 66.2mg 105.4mg 7%
Vitamin B2 0.212mg 0.133mg 6%
Vitamin B5 0.785mg 0.545mg 5%
Vitamin K 5.6µg 1.4µg 4%
Selenium 27.9µg 29.4µg 3%
Sodium 12mg 56mg 2%
Polyunsaturated fat 0.407g 0.322g 1%
Vitamin E 0.21mg 0.38mg 1%
Net carbs 47.05g 0g N/A
Sugar 2.11g 0g N/A
Tryptophan 0.237mg 0.182mg 0%
Threonine 0.81mg 1.105mg 0%
Isoleucine 0.871mg 1.259mg 0%
Leucine 1.558mg 2.201mg 0%
Lysine 1.356mg 2.338mg 0%
Methionine 0.259mg 0.72mg 0%
Phenylalanine 1.095mg 1.093mg 0%
Valine 0.998mg 1.372mg 0%
Histidine 0.556mg 0.883mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +-5883.3%
Contains more ProteinProtein +29.1%
Contains more FatsFats +569.1%
Contains more WaterWater +466.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
48% 47% 5%
Saturated fat: Sat. Fat 3.395 g
Monounsaturated fat: Mono. Fat 3.317 g
Polyunsaturated fat: Poly. Fat 0.322 g
Contains less Sat. FatSaturated fat -93.1%
Contains more Poly. FatPolyunsaturated fat +26.4%
Contains more Mono. FatMonounsaturated fat +1348.5%

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. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/nutrients
  2. Flank steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168733/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.