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  6. Kidney beans raw vs. Flank steak

Kidney beans raw vs. Flank steak — In-Depth Nutrition Comparison

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A recap on differences between kidney beans raw and flank steak

  • Kidney beans raw is higher in fiber, copper, folate, iron, manganese, vitamin B1, and potassium, yet flank steak is higher in vitamin B12, selenium, and vitamin B3.
  • Kidney beans raw covers your daily fiber needs 100% more than flank steak.
  • Kidney beans raw contains 113 times more manganese than flank steak. While kidney beans raw contains 1.021mg of manganese, flank steak contains only 0.009mg.
  • The glycemic index of flank steak is lower.

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

Infographic

Kidney beans 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 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 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 +508.7%
Contains more CalciumCalcium +615%
Contains more PotassiumPotassium +314.7%
Contains more IronIron +371.3%
Contains more CopperCopper +1068.3%
Contains more PhosphorusPhosphorus +93.8%
Contains less SodiumSodium -57.1%
Contains more ManganeseManganese +11244.4%
Contains more ZincZinc +75.6%
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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 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 +605.3%
Contains more Vitamin B2Vitamin B2 +64.7%
Contains more Vitamin B5Vitamin B5 +43.1%
Contains more Vitamin KVitamin K +1257.1%
Contains more FolateFolate +4277.8%
Contains more Vitamin EVitamin E +72.7%
Contains more Vitamin B3Vitamin B3 +257.4%
Contains more Vitamin B6Vitamin B6 +45.8%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Kidney beans raw Flank steak DV% diff.
Fiber 24.9g 0g 100%
Copper 0.958mg 0.082mg 97%
Folate 394µg 9µg 96%
Iron 8.2mg 1.74mg 81%
Vitamin B12 0µg 1.63µg 68%
Selenium 3.2µg 29.4µg 48%
Manganese 1.021mg 0.009mg 44%
Vitamin B1 0.529mg 0.075mg 38%
Vitamin B3 2.06mg 7.363mg 33%
Potassium 1406mg 339mg 31%
Magnesium 140mg 23mg 28%
Phosphorus 407mg 210mg 28%
Cholesterol 0mg 79mg 26%
Carbs 60.01g 0g 20%
Zinc 2.79mg 4.9mg 19%
Choline 105.4mg 19%
Vitamin K 19µg 1.4µg 15%
Saturated fat 0.12g 3.395g 15%
Vitamin B6 0.397mg 0.579mg 14%
Calcium 143mg 20mg 12%
Fats 0.83g 8.23g 11%
Monounsaturated fat 0.064g 3.317g 8%
Protein 23.58g 27.66g 8%
Calories 333kcal 192kcal 7%
Vitamin B2 0.219mg 0.133mg 7%
Vitamin B5 0.78mg 0.545mg 5%
Vitamin C 4.5mg 0mg 5%
Vitamin E 0.22mg 0.38mg 1%
Sodium 24mg 56mg 1%
Polyunsaturated fat 0.457g 0.322g 1%
Net carbs 35.11g 0g N/A
Sugar 2.23g 0g N/A
Tryptophan 0.279mg 0.182mg 0%
Threonine 0.992mg 1.105mg 0%
Isoleucine 1.041mg 1.259mg 0%
Leucine 1.882mg 2.201mg 0%
Lysine 1.618mg 2.338mg 0%
Methionine 0.355mg 0.72mg 0%
Phenylalanine 1.275mg 1.093mg 0%
Valine 1.233mg 1.372mg 0%
Histidine 0.656mg 0.883mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 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 +-6483.3%
Contains more ProteinProtein +17.3%
Contains more FatsFats +891.6%
Contains more WaterWater +446.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 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 Poly. FatPolyunsaturated fat +41.9%
Contains more Mono. FatMonounsaturated fat +5082.8%

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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.