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  6. Navy bean raw vs. Flank steak

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

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The main differences between navy bean raw and flank steak

  • Navy bean raw is richer in folate, copper, vitamin B1, and vitamin C, yet flank steak is richer in vitamin B12, selenium, vitamin B3, zinc, and vitamin B6.
  • Daily need coverage for vitamin B12 for flank steak is 68% higher.
  • Flank steak has a lower glycemic index than navy bean raw.

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

Infographic

Navy 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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
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 +339.1%
Contains more CopperCopper +334.1%
Contains less SodiumSodium -76.8%
Contains more ManganeseManganese +4433.3%
Contains more CalciumCalcium +33.3%
Contains more PotassiumPotassium +10.4%
Contains more ZincZinc +450.6%
Contains more PhosphorusPhosphorus +110%
Contains more SeleniumSelenium +4800%
~equal in Iron ~1.74mg

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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 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 +420%
Contains more Vitamin B2Vitamin B2 +61.7%
Contains more Vitamin B5Vitamin B5 +51.4%
Contains more FolateFolate +1366.7%
Contains more Vitamin B3Vitamin B3 +503.5%
Contains more Vitamin B6Vitamin B6 +203.1%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Navy bean raw Flank steak DV% diff.
Vitamin B12 0µg 1.63µg 68%
Selenium 0.6µg 29.4µg 52%
Protein 6.15g 27.66g 43%
Vitamin B3 1.22mg 7.363mg 38%
Zinc 0.89mg 4.9mg 36%
Folate 132µg 9µg 31%
Copper 0.356mg 0.082mg 30%
Vitamin B6 0.191mg 0.579mg 30%
Vitamin B1 0.39mg 0.075mg 26%
Cholesterol 0mg 79mg 26%
Vitamin C 18.8mg 0mg 21%
Choline 105.4mg 19%
Magnesium 101mg 23mg 19%
Manganese 0.408mg 0.009mg 17%
Phosphorus 100mg 210mg 16%
Saturated fat 0.085g 3.395g 15%
Fats 0.7g 8.23g 12%
Monounsaturated fat 0.052g 3.317g 8%
Vitamin B5 0.825mg 0.545mg 6%
Calories 67kcal 192kcal 6%
Vitamin B2 0.215mg 0.133mg 6%
Carbs 13.05g 0g 4%
Vitamin E 0.38mg 3%
Sodium 13mg 56mg 2%
Iron 1.93mg 1.74mg 2%
Vitamin K 1.4µg 1%
Potassium 307mg 339mg 1%
Calcium 15mg 20mg 1%
Polyunsaturated fat 0.407g 0.322g 1%
Net carbs 13.05g 0g N/A
Tryptophan 0.064mg 0.182mg 0%
Threonine 0.258mg 1.105mg 0%
Isoleucine 0.273mg 1.259mg 0%
Leucine 0.442mg 2.201mg 0%
Lysine 0.35mg 2.338mg 0%
Methionine 0.064mg 0.72mg 0%
Phenylalanine 0.31mg 1.093mg 0%
Valine 0.316mg 1.372mg 0%
Histidine 0.172mg 0.883mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 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 +23.3%
Contains more OtherOther +-1683.3%
Contains more ProteinProtein +349.8%
Contains more FatsFats +1075.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 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 -97.5%
Contains more Poly. FatPolyunsaturated fat +26.4%
Contains more Mono. FatMonounsaturated fat +6278.8%

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.