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  6. Baked beans vs. Flank steak

Baked beans vs. Flank steak — In-Depth Nutrition Comparison

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Summary of differences between baked beans and flank steak

  • Baked beans have more fiber and manganese; however, flank steak is higher in vitamin B12, vitamin B3, selenium, zinc, vitamin B6, and phosphorus.
  • Flank steak covers your daily need for vitamin B12, 68% more than baked beans.
  • Flank steak has less sodium.
  • The glycemic index of baked beans is higher.

These are the specific foods used in this comparison Beans, baked, home prepared and Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled.

Infographic

Baked 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 18% 32% 75% 53% 20% 47% 55% 33% 31%
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 +87%
Contains more CalciumCalcium +205%
Contains more IronIron +14.4%
Contains more CopperCopper +93.9%
Contains more ManganeseManganese +2733.3%
Contains more ZincZinc +571.2%
Contains more PhosphorusPhosphorus +92.7%
Contains less SodiumSodium -86.7%
Contains more SeleniumSelenium +415.8%
~equal in Potassium ~339mg

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 3.7% 0% 0% 0% 34% 11% 7.7% 9.3% 21% 0% 0% 36% 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 CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +81.3%
Contains more FolateFolate +433.3%
Contains more Vitamin B2Vitamin B2 +171.4%
Contains more Vitamin B3Vitamin B3 +1704.7%
Contains more Vitamin B5Vitamin B5 +251.6%
Contains more Vitamin B6Vitamin B6 +543.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Baked beans Flank steak DV% diff.
Vitamin B12 0µg 1.63µg 68%
Protein 5.54g 27.66g 44%
Vitamin B3 0.408mg 7.363mg 43%
Selenium 5.7µg 29.4µg 43%
Zinc 0.73mg 4.9mg 38%
Vitamin B6 0.09mg 0.579mg 38%
Cholesterol 5mg 79mg 25%
Fiber 5.5g 0g 22%
Choline 105.4mg 19%
Sodium 422mg 56mg 16%
Phosphorus 109mg 210mg 14%
Manganese 0.255mg 0.009mg 11%
Folate 48µg 9µg 10%
Copper 0.159mg 0.082mg 9%
Vitamin B5 0.155mg 0.545mg 8%
Carbs 21.63g 0g 7%
Saturated fat 1.948g 3.395g 7%
Vitamin B2 0.049mg 0.133mg 6%
Magnesium 43mg 23mg 5%
Vitamin B1 0.136mg 0.075mg 5%
Fats 5.15g 8.23g 5%
Calcium 61mg 20mg 4%
Iron 1.99mg 1.74mg 3%
Vitamin E 0.38mg 3%
Monounsaturated fat 2.133g 3.317g 3%
Polyunsaturated fat 0.74g 0.322g 3%
Calories 155kcal 192kcal 2%
Vitamin K 1.4µg 1%
Potassium 358mg 339mg 1%
Vitamin C 1.1mg 0mg 1%
Net carbs 16.13g 0g N/A
Tryptophan 0.067mg 0.182mg 0%
Threonine 0.228mg 1.105mg 0%
Isoleucine 0.242mg 1.259mg 0%
Leucine 0.428mg 2.201mg 0%
Lysine 0.379mg 2.338mg 0%
Methionine 0.086mg 0.72mg 0%
Phenylalanine 0.287mg 1.093mg 0%
Valine 0.282mg 1.372mg 0%
Histidine 0.153mg 0.883mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 5% 22% 65% 3%
Protein: 5.54 g
Fats: 5.15 g
Carbs: 21.63 g
Water: 65.17 g
Other: 2.51 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 +-4283.3%
Contains more ProteinProtein +399.3%
Contains more FatsFats +59.8%
~equal in Water ~64.17g

Fat Type Comparison

Fat type breakdown side-by-side comparison
40% 44% 15%
Saturated fat: Sat. Fat 1.948 g
Monounsaturated fat: Mono. Fat 2.133 g
Polyunsaturated fat: Poly. Fat 0.74 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 -42.6%
Contains more Poly. FatPolyunsaturated fat +129.8%
Contains more Mono. FatMonounsaturated fat +55.5%

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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. Baked beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173731/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.