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  6. Beans vs. Flank steak

Beans vs. Flank steak — In-Depth Nutrition Comparison

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What are the differences between beans and flank steak?

  • Beans are higher in fiber; however, flank steak is richer in vitamin B12, selenium, vitamin B3, vitamin B6, zinc, iron, and phosphorus.
  • Flank steak's daily need coverage for vitamin B12 is 68% more.
  • Beans have less saturated fat.
  • Flank steak has a lower glycemic index (0) than beans (33).

We used Beans, baked, canned, no salt added and Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled types in this article.

Infographic

Beans vs Flank steak infographic
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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.
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%
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 +39.1%
Contains more CalciumCalcium +150%
Contains more CopperCopper +151.2%
Contains less SodiumSodium -98.2%
Contains more PotassiumPotassium +14.5%
Contains more IronIron +500%
Contains more ZincZinc +250%
Contains more PhosphorusPhosphorus +101.9%
Contains more SeleniumSelenium +553.3%

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.
Beans
Beans
4
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 10% 1.7% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
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 AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +100%
Contains more FolateFolate +166.7%
Contains more Vitamin EVitamin E +153.3%
Contains more Vitamin B2Vitamin B2 +121.7%
Contains more Vitamin B3Vitamin B3 +1612.3%
Contains more Vitamin B6Vitamin B6 +345.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +75%
Contains more CholineCholine +242.2%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Beans Flank steak DV% diff.
Vitamin B12 0µg 1.63µg 68%
Protein 4.8g 27.66g 46%
Selenium 4.5µg 29.4µg 45%
Vitamin B3 0.43mg 7.363mg 43%
Vitamin B6 0.13mg 0.579mg 35%
Zinc 1.4mg 4.9mg 32%
Cholesterol 0mg 79mg 26%
Fiber 5.5g 0g 22%
Iron 0.29mg 1.74mg 18%
Phosphorus 104mg 210mg 15%
Saturated fat 0.103g 3.395g 15%
Choline 30.8mg 105.4mg 14%
Copper 0.206mg 0.082mg 14%
Fats 0.4g 8.23g 12%
Vitamin B5 0.545mg 11%
Monounsaturated fat 0.035g 3.317g 8%
Carbs 20.49g 0g 7%
Vitamin B2 0.06mg 0.133mg 6%
Vitamin B1 0.15mg 0.075mg 6%
Folate 24µg 9µg 4%
Calories 105kcal 192kcal 4%
Vitamin C 3.1mg 0mg 3%
Calcium 50mg 20mg 3%
Sodium 1mg 56mg 2%
Magnesium 32mg 23mg 2%
Vitamin E 0.15mg 0.38mg 2%
Polyunsaturated fat 0.172g 0.322g 1%
Vitamin A 5µg 0µg 1%
Potassium 296mg 339mg 1%
Vitamin K 0.8µg 1.4µg 1%
Net carbs 14.99g 0g N/A
Sugar 7.78g 0g N/A
Manganese 0.009mg 0%
Tryptophan 0.182mg 0%
Threonine 1.105mg 0%
Isoleucine 1.259mg 0%
Leucine 2.201mg 0%
Lysine 2.338mg 0%
Methionine 0.72mg 0%
Phenylalanine 1.093mg 0%
Valine 1.372mg 0%
Histidine 0.883mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 WaterWater +13.1%
Contains more OtherOther +-2950%
Contains more ProteinProtein +476.3%
Contains more FatsFats +1957.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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 -97%
Contains more Mono. FatMonounsaturated fat +9377.1%
Contains more Poly. FatPolyunsaturated fat +87.2%

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