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  6. Black turtle bean vs. Flank steak

Black turtle bean vs. Flank steak — In-Depth Nutrition Comparison

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The main differences between black turtle bean and flank steak

  • Black turtle bean is richer in folate, copper, iron, vitamin B1, fiber, manganese, and potassium, yet flank steak is richer in vitamin B12, selenium, and vitamin B3.
  • Daily need coverage for folate for black turtle bean is 109% higher.
  • Flank steak has a lower glycemic index than black turtle bean.

Food types used in this article are Beans, black turtle, mature seeds, raw and Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled.

Infographic

Black turtle 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 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 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 +595.7%
Contains more CalciumCalcium +700%
Contains more PotassiumPotassium +342.5%
Contains more IronIron +400%
Contains more CopperCopper +1119.5%
Contains more PhosphorusPhosphorus +109.5%
Contains less SodiumSodium -83.9%
Contains more ManganeseManganese +11011.1%
Contains more ZincZinc +122.7%
Contains more SeleniumSelenium +818.8%

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% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 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 B1Vitamin B1 +1100%
Contains more Vitamin B2Vitamin B2 +45.1%
Contains more Vitamin B5Vitamin B5 +65%
Contains more Vitamin KVitamin K +300%
Contains more FolateFolate +4833.3%
Contains more Vitamin EVitamin E +81%
Contains more Vitamin B3Vitamin B3 +276.6%
Contains more Vitamin B6Vitamin B6 +102.4%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Black turtle bean Flank steak DV% diff.
Folate 444µg 9µg 109%
Copper 1mg 0.082mg 102%
Iron 8.7mg 1.74mg 87%
Vitamin B1 0.9mg 0.075mg 69%
Vitamin B12 0µg 1.63µg 68%
Fiber 15.5g 0g 62%
Selenium 3.2µg 29.4µg 48%
Manganese 1mg 0.009mg 43%
Vitamin B3 1.955mg 7.363mg 34%
Potassium 1500mg 339mg 34%
Phosphorus 440mg 210mg 33%
Magnesium 160mg 23mg 33%
Cholesterol 0mg 79mg 26%
Zinc 2.2mg 4.9mg 25%
Vitamin B6 0.286mg 0.579mg 23%
Carbs 63.25g 0g 21%
Choline 105.4mg 19%
Saturated fat 0.232g 3.395g 14%
Calcium 160mg 20mg 14%
Protein 21.25g 27.66g 13%
Fats 0.9g 8.23g 11%
Monounsaturated fat 0.078g 3.317g 8%
Vitamin B5 0.899mg 0.545mg 7%
Calories 339kcal 192kcal 7%
Vitamin B2 0.193mg 0.133mg 5%
Vitamin K 5.6µg 1.4µg 4%
Sodium 9mg 56mg 2%
Vitamin E 0.21mg 0.38mg 1%
Net carbs 47.75g 0g N/A
Sugar 2.12g 0g N/A
Polyunsaturated fat 0.387g 0.322g 0%
Tryptophan 0.252mg 0.182mg 0%
Threonine 0.894mg 1.105mg 0%
Isoleucine 0.938mg 1.259mg 0%
Leucine 1.697mg 2.201mg 0%
Lysine 1.459mg 2.338mg 0%
Methionine 0.32mg 0.72mg 0%
Phenylalanine 1.149mg 1.093mg 0%
Valine 1.112mg 1.372mg 0%
Histidine 0.592mg 0.883mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 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 +-6100%
Contains more ProteinProtein +30.2%
Contains more FatsFats +814.4%
Contains more WaterWater +483.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.078 g
Polyunsaturated fat: Poly. Fat 0.387 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 -93.2%
Contains more Poly. FatPolyunsaturated fat +20.2%
Contains more Mono. FatMonounsaturated fat +4152.6%

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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175186/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.