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  6. Broad bean raw vs. Flank steak

Broad bean raw vs. Flank steak — In-Depth Nutrition Comparison

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Differences between broad bean raw and flank steak

  • Broad bean raw has more copper, folate, vitamin K, fiber, and manganese, while flank steak has more vitamin B12, selenium, vitamin B6, zinc, and vitamin B3.
  • Flank steak's daily need coverage for vitamin B12 is 68% higher.
  • Flank steak has a lower glycemic index. The glycemic index of flank steak is 0, while the glycemic index of broad bean raw is 79.

The food types used in this comparison are Beans, fava, in pod, raw and Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled.

Infographic

Broad 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 24% 11% 29% 58% 134% 27% 55% 3.3% 86% 4.4%
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 +43.5%
Contains more CalciumCalcium +85%
Contains more CopperCopper +390.2%
Contains less SodiumSodium -55.4%
Contains more ManganeseManganese +7244.4%
Contains more IronIron +12.3%
Contains more ZincZinc +390%
Contains more PhosphorusPhosphorus +62.8%
Contains more SeleniumSelenium +3575%
~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 12% 5.7% 23% 0% 33% 67% 42% 14% 24% 0% 102% 111% 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 AVitamin A +∞%
Contains more Vitamin EVitamin E +205.3%
Contains more Vitamin B1Vitamin B1 +77.3%
Contains more Vitamin B2Vitamin B2 +118%
Contains more Vitamin KVitamin K +2821.4%
Contains more FolateFolate +1544.4%
Contains more Vitamin B3Vitamin B3 +227.4%
Contains more Vitamin B5Vitamin B5 +142.2%
Contains more Vitamin B6Vitamin B6 +456.7%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Broad bean raw Flank steak DV% diff.
Vitamin B12 0µg 1.63µg 68%
Selenium 0.8µg 29.4µg 52%
Protein 7.92g 27.66g 39%
Vitamin B6 0.104mg 0.579mg 37%
Copper 0.402mg 0.082mg 36%
Folate 148µg 9µg 35%
Zinc 1mg 4.9mg 35%
Vitamin K 40.9µg 1.4µg 33%
Vitamin B3 2.249mg 7.363mg 32%
Fiber 7.5g 0g 30%
Manganese 0.661mg 0.009mg 28%
Cholesterol 0mg 79mg 26%
Choline 105.4mg 19%
Saturated fat 0.118g 3.395g 15%
Vitamin B2 0.29mg 0.133mg 12%
Fats 0.73g 8.23g 12%
Phosphorus 129mg 210mg 12%
Monounsaturated fat 0.104g 3.317g 8%
Vitamin B5 0.225mg 0.545mg 6%
Carbs 17.63g 0g 6%
Calories 88kcal 192kcal 5%
Vitamin B1 0.133mg 0.075mg 5%
Vitamin E 1.16mg 0.38mg 5%
Vitamin C 3.7mg 0mg 4%
Vitamin A 17µg 0µg 2%
Iron 1.55mg 1.74mg 2%
Calcium 37mg 20mg 2%
Magnesium 33mg 23mg 2%
Sodium 25mg 56mg 1%
Net carbs 10.13g 0g N/A
Potassium 332mg 339mg 0%
Sugar 9.21g 0g N/A
Polyunsaturated fat 0.342g 0.322g 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
8% 18% 73%
Protein: 7.92 g
Fats: 0.73 g
Carbs: 17.63 g
Water: 72.6 g
Other: 1.12 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 +-1966.7%
Contains more ProteinProtein +249.2%
Contains more FatsFats +1027.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 18% 61%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.104 g
Polyunsaturated fat: Poly. Fat 0.342 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 -96.5%
Contains more Mono. FatMonounsaturated fat +3089.4%
~equal in Polyunsaturated fat ~0.322g

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. Broad bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168574/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.