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  6. Green bean raw vs. Flank steak

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

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Significant differences between green bean raw and flank steak

  • Green bean raw has more vitamin K; however, flank steak is richer in vitamin B12, selenium, zinc, vitamin B3, vitamin B6, phosphorus, and choline.
  • Flank steak covers your daily vitamin B12 needs 68% more than green bean raw.
  • Flank steak has 31 times less vitamin K than green bean raw. Green bean raw has 43µg of vitamin K, while flank steak has 1.4µg.
  • Green bean raw contains less saturated fat.
  • Green bean raw has a higher glycemic index. The glycemic index of green bean raw is 20, while the glycemic index of flank steak is 0.

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

Infographic

Green bean raw 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 18% 11% 19% 39% 23% 6.5% 16% 0.78% 28% 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 CalciumCalcium +85%
Contains less SodiumSodium -89.3%
Contains more ManganeseManganese +2300%
Contains more PotassiumPotassium +60.7%
Contains more IronIron +68.9%
Contains more CopperCopper +18.8%
Contains more ZincZinc +1941.7%
Contains more PhosphorusPhosphorus +452.6%
Contains more SeleniumSelenium +4800%
~equal in Magnesium ~23mg

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 41% 12% 8.2% 0% 21% 24% 14% 14% 33% 0% 108% 25% 8.3%
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 KVitamin K +2971.4%
Contains more FolateFolate +266.7%
Contains more Vitamin B2Vitamin B2 +27.9%
Contains more Vitamin B3Vitamin B3 +903.1%
Contains more Vitamin B5Vitamin B5 +142.2%
Contains more Vitamin B6Vitamin B6 +310.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +588.9%
~equal in Vitamin E ~0.38mg
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.075mg

All nutrients comparison - raw data values

Nutrient Green bean raw Flank steak DV% diff.
Vitamin B12 0µg 1.63µg 68%
Selenium 0.6µg 29.4µg 52%
Protein 1.83g 27.66g 52%
Zinc 0.24mg 4.9mg 42%
Vitamin B3 0.734mg 7.363mg 41%
Vitamin K 43µg 1.4µg 35%
Vitamin B6 0.141mg 0.579mg 34%
Cholesterol 0mg 79mg 26%
Phosphorus 38mg 210mg 25%
Choline 15.3mg 105.4mg 16%
Saturated fat 0.05g 3.395g 15%
Vitamin C 12.2mg 0mg 14%
Fats 0.22g 8.23g 12%
Fiber 2.7g 0g 11%
Iron 1.03mg 1.74mg 9%
Manganese 0.216mg 0.009mg 9%
Monounsaturated fat 0.01g 3.317g 8%
Calories 31kcal 192kcal 8%
Folate 33µg 9µg 6%
Vitamin B5 0.225mg 0.545mg 6%
Potassium 211mg 339mg 4%
Vitamin A 35µg 0µg 4%
Fructose 1.39g 2%
Vitamin B2 0.104mg 0.133mg 2%
Calcium 37mg 20mg 2%
Sodium 6mg 56mg 2%
Carbs 6.97g 0g 2%
Polyunsaturated fat 0.113g 0.322g 1%
Copper 0.069mg 0.082mg 1%
Vitamin B1 0.082mg 0.075mg 1%
Net carbs 4.27g 0g N/A
Magnesium 25mg 23mg 0%
Sugar 3.26g 0g N/A
Starch 0.88g 0%
Vitamin E 0.41mg 0.38mg 0%
Tryptophan 0.019mg 0.182mg 0%
Threonine 0.079mg 1.105mg 0%
Isoleucine 0.066mg 1.259mg 0%
Leucine 0.112mg 2.201mg 0%
Lysine 0.088mg 2.338mg 0%
Methionine 0.022mg 0.72mg 0%
Phenylalanine 0.067mg 1.093mg 0%
Valine 0.09mg 1.372mg 0%
Histidine 0.034mg 0.883mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 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 +40.8%
Contains more OtherOther +-1200%
Contains more ProteinProtein +1411.5%
Contains more FatsFats +3640.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 6% 65%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.113 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 -98.5%
Contains more Mono. FatMonounsaturated fat +33070%
Contains more Poly. FatPolyunsaturated fat +185%

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. Green bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.