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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.

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
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.
Green bean raw
Green bean raw
4
:
6
Flank steak
Flank steak
Contains more Calcium +85%
Contains less Sodium -89.3%
Contains more Manganese +2300%
Contains more Iron +68.9%
Contains more Phosphorus +452.6%
Contains more Potassium +60.7%
Contains more Zinc +1941.7%
Contains more Copper +18.8%
Contains more Selenium +4800%
Equal in Magnesium - 23
Green bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 39% 18% 17% 19% 1% 7% 24% 29% 4%
Flank steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 66% 17% 90% 30% 8% 134% 28% 2% 161%
Contains more Calcium +85%
Contains less Sodium -89.3%
Contains more Manganese +2300%
Contains more Iron +68.9%
Contains more Phosphorus +452.6%
Contains more Potassium +60.7%
Contains more Zinc +1941.7%
Contains more Copper +18.8%
Contains more Selenium +4800%
Equal in Magnesium - 23

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.
Green bean raw
Green bean raw
7
:
5
Flank steak
Flank steak
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Folate +266.7%
Contains more Vitamin K +2971.4%
Contains more Vitamin B2 +27.9%
Contains more Vitamin B3 +903.1%
Contains more Vitamin B5 +142.2%
Contains more Vitamin B6 +310.6%
Contains more Vitamin B12 +∞%
Equal in Vitamin E - 0.38
Equal in Vitamin B1 - 0.075
Green bean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 42% 9% 0% 41% 21% 24% 14% 14% 33% 25% 0% 108%
Flank steak
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 8% 0% 0% 19% 31% 139% 33% 134% 7% 204% 4%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Folate +266.7%
Contains more Vitamin K +2971.4%
Contains more Vitamin B2 +27.9%
Contains more Vitamin B3 +903.1%
Contains more Vitamin B5 +142.2%
Contains more Vitamin B6 +310.6%
Contains more Vitamin B12 +∞%
Equal in Vitamin E - 0.38
Equal in Vitamin B1 - 0.075

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Green bean raw
Green bean raw
3
:
2
Flank steak
Flank steak
Contains more Carbs +∞%
Contains more Water +40.8%
Contains more Protein +1411.5%
Contains more Fats +3640.9%
Green bean raw
2% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 g
Flank steak
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Contains more Carbs +∞%
Contains more Water +40.8%
Contains more Protein +1411.5%
Contains more Fats +3640.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Green bean raw
Green bean raw
1
:
2
Flank steak
Flank steak
Contains less Saturated Fat -98.5%
Contains more Monounsaturated Fat +33070%
Contains more Polyunsaturated fat +185%
Green bean raw
29% 6% 65%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.113 g
Flank steak
48% 47% 5%
Saturated Fat: 3.395 g
Monounsaturated Fat: 3.317 g
Polyunsaturated fat: 0.322 g
Contains less Saturated Fat -98.5%
Contains more Monounsaturated Fat +33070%
Contains more Polyunsaturated fat +185%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Green bean raw Flank steak
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Green bean raw Flank steak Opinion
Net carbs 4.27g 0g Green bean raw
Protein 1.83g 27.66g Flank steak
Fats 0.22g 8.23g Flank steak
Carbs 6.97g 0g Green bean raw
Calories 31kcal 192kcal Flank steak
Starch 0.88g Green bean raw
Fructose 1.39g Green bean raw
Sugar 3.26g 0g Flank steak
Fiber 2.7g 0g Green bean raw
Calcium 37mg 20mg Green bean raw
Iron 1.03mg 1.74mg Flank steak
Magnesium 25mg 23mg Green bean raw
Phosphorus 38mg 210mg Flank steak
Potassium 211mg 339mg Flank steak
Sodium 6mg 56mg Green bean raw
Zinc 0.24mg 4.9mg Flank steak
Copper 0.069mg 0.082mg Flank steak
Manganese 0.216mg 0.009mg Green bean raw
Selenium 0.6µg 29.4µg Flank steak
Vitamin A 690IU 0IU Green bean raw
Vitamin A RAE 35µg 0µg Green bean raw
Vitamin E 0.41mg 0.38mg Green bean raw
Vitamin C 12.2mg 0mg Green bean raw
Vitamin B1 0.082mg 0.075mg Green bean raw
Vitamin B2 0.104mg 0.133mg Flank steak
Vitamin B3 0.734mg 7.363mg Flank steak
Vitamin B5 0.225mg 0.545mg Flank steak
Vitamin B6 0.141mg 0.579mg Flank steak
Folate 33µg 9µg Green bean raw
Vitamin B12 0µg 1.63µg Flank steak
Vitamin K 43µg 1.4µg Green bean raw
Tryptophan 0.019mg 0.182mg Flank steak
Threonine 0.079mg 1.105mg Flank steak
Isoleucine 0.066mg 1.259mg Flank steak
Leucine 0.112mg 2.201mg Flank steak
Lysine 0.088mg 2.338mg Flank steak
Methionine 0.022mg 0.72mg Flank steak
Phenylalanine 0.067mg 1.093mg Flank steak
Valine 0.09mg 1.372mg Flank steak
Histidine 0.034mg 0.883mg Flank steak
Cholesterol 0mg 79mg Green bean raw
Saturated Fat 0.05g 3.395g Green bean raw
Monounsaturated Fat 0.01g 3.317g Flank steak
Polyunsaturated fat 0.113g 0.322g Flank steak

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Green bean raw Flank steak
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
27%
Green bean raw
48%
Flank steak
Minerals Daily Need Coverage Score
16%
Green bean raw
54%
Flank steak

Comparison summary

Which food contains less Sodium?
Green bean raw
Green bean raw contains less Sodium (difference - 50mg)
Which food is lower in Cholesterol?
Green bean raw
Green bean raw is lower in Cholesterol (difference - 79mg)
Which food is lower in Saturated Fat?
Green bean raw
Green bean raw is lower in Saturated Fat (difference - 3.345g)
Which food is lower in Sugar?
Flank steak
Flank steak is lower in Sugar (difference - 3.26g)
Which food is lower in glycemic index?
Flank steak
Flank steak is lower in glycemic index (difference - 20)
Which food is cheaper?
Flank steak
Flank steak is cheaper (difference - $1.8)
Which food is richer in minerals?
Flank steak
Flank steak is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.