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  6. Adzuki bean vs. Flank steak

Adzuki bean vs. Flank steak — In-Depth Nutrition Comparison

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How are adzuki bean and flank steak different?

  • Adzuki bean is higher in folate, copper, manganese, fiber, iron, vitamin B1, and potassium; however, flank steak is richer in vitamin B12, selenium, and vitamin B3.
  • Daily need coverage for folate for adzuki bean is 153% higher.
  • Flank steak has a lower glycemic index (0) than adzuki bean (29).

Beans, adzuki, mature seeds, raw and Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled are the varieties used in this article.

Infographic

Adzuki bean 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 91% 20% 111% 187% 365% 137% 163% 0.65% 226% 17%
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 +452.2%
Contains more CalciumCalcium +230%
Contains more PotassiumPotassium +269.9%
Contains more IronIron +186.2%
Contains more CopperCopper +1234.1%
Contains more PhosphorusPhosphorus +81.4%
Contains less SodiumSodium -91.1%
Contains more ManganeseManganese +19122.2%
Contains more SeleniumSelenium +848.4%
~equal in Zinc ~4.9mg

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 0% 0.33% 0% 0% 114% 51% 49% 88% 81% 0% 0% 467% 0%
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 AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +506.7%
Contains more Vitamin B2Vitamin B2 +65.4%
Contains more Vitamin B5Vitamin B5 +169.9%
Contains more FolateFolate +6811.1%
Contains more Vitamin B3Vitamin B3 +180%
Contains more Vitamin B6Vitamin B6 +65%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Adzuki bean Flank steak DV% diff.
Folate 622µg 9µg 153%
Copper 1.094mg 0.082mg 112%
Manganese 1.73mg 0.009mg 75%
Vitamin B12 0µg 1.63µg 68%
Fiber 12.7g 0g 51%
Selenium 3.1µg 29.4µg 48%
Iron 4.98mg 1.74mg 41%
Vitamin B1 0.455mg 0.075mg 32%
Vitamin B3 2.63mg 7.363mg 30%
Potassium 1254mg 339mg 27%
Cholesterol 0mg 79mg 26%
Magnesium 127mg 23mg 25%
Phosphorus 381mg 210mg 24%
Carbs 62.9g 0g 21%
Vitamin B5 1.471mg 0.545mg 19%
Choline 105.4mg 19%
Vitamin B6 0.351mg 0.579mg 18%
Protein 19.87g 27.66g 16%
Saturated fat 0.191g 3.395g 15%
Fats 0.53g 8.23g 12%
Monounsaturated fat 0.05g 3.317g 8%
Calories 329kcal 192kcal 7%
Vitamin B2 0.22mg 0.133mg 7%
Calcium 66mg 20mg 5%
Vitamin E 0.38mg 3%
Sodium 5mg 56mg 2%
Vitamin K 1.4µg 1%
Zinc 5.04mg 4.9mg 1%
Polyunsaturated fat 0.113g 0.322g 1%
Net carbs 50.2g 0g N/A
Vitamin A 1µg 0µg 0%
Tryptophan 0.191mg 0.182mg 0%
Threonine 0.674mg 1.105mg 0%
Isoleucine 0.791mg 1.259mg 0%
Leucine 1.668mg 2.201mg 0%
Lysine 1.497mg 2.338mg 0%
Methionine 0.21mg 0.72mg 0%
Phenylalanine 1.052mg 1.093mg 0%
Valine 1.023mg 1.372mg 0%
Histidine 0.524mg 0.883mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 63% 13% 3%
Protein: 19.87 g
Fats: 0.53 g
Carbs: 62.9 g
Water: 13.44 g
Other: 3.26 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 +-5533.3%
Contains more ProteinProtein +39.2%
Contains more FatsFats +1452.8%
Contains more WaterWater +377.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
54% 14% 32%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.113 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 -94.4%
Contains more Mono. FatMonounsaturated fat +6534%
Contains more Poly. FatPolyunsaturated fat +185%

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. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173727/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.