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  6. Chickpea raw vs. Flank steak

Chickpea raw vs. Flank steak — In-Depth Nutrition Comparison

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The main differences between chickpea raw and flank steak

  • Chickpea raw is richer in manganese, folate, copper, fiber, vitamin B1, and iron, yet flank steak is richer in vitamin B12, selenium, and vitamin B3.
  • Daily need coverage for manganese for chickpea raw is 926% higher.
  • Flank steak has a lower glycemic index than chickpea raw.

Food types used in this article are Chickpeas (garbanzo beans, bengal gram), mature seeds, raw and Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled.

Infographic

Chickpea 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 56% 17% 63% 162% 219% 75% 108% 3.1% 2779% 0%
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 +243.5%
Contains more CalciumCalcium +185%
Contains more PotassiumPotassium +111.8%
Contains more IronIron +147.7%
Contains more CopperCopper +700%
Contains more PhosphorusPhosphorus +20%
Contains less SodiumSodium -57.1%
Contains more ManganeseManganese +236633.3%
Contains more ZincZinc +77.5%
Contains more SeleniumSelenium +∞%

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 13% 1% 16% 0% 119% 49% 29% 95% 123% 0% 23% 418% 54%
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 +115.8%
Contains more Vitamin B1Vitamin B1 +536%
Contains more Vitamin B2Vitamin B2 +59.4%
Contains more Vitamin B5Vitamin B5 +191.4%
Contains more Vitamin KVitamin K +542.9%
Contains more FolateFolate +6088.9%
Contains more Vitamin B3Vitamin B3 +377.8%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B6 ~0.579mg
~equal in Choline ~105.4mg

All nutrients comparison - raw data values

Nutrient Chickpea raw Flank steak DV% diff.
Manganese 21.306mg 0.009mg 926%
Folate 557µg 9µg 137%
Vitamin B12 0µg 1.63µg 68%
Copper 0.656mg 0.082mg 64%
Selenium 0µg 29.4µg 53%
Fiber 12.2g 0g 49%
Vitamin B3 1.541mg 7.363mg 36%
Vitamin B1 0.477mg 0.075mg 34%
Iron 4.31mg 1.74mg 32%
Cholesterol 0mg 79mg 26%
Vitamin B5 1.588mg 0.545mg 21%
Carbs 62.95g 0g 21%
Zinc 2.76mg 4.9mg 19%
Polyunsaturated fat 2.731g 0.322g 16%
Protein 20.47g 27.66g 14%
Magnesium 79mg 23mg 13%
Saturated fat 0.603g 3.395g 13%
Potassium 718mg 339mg 11%
Calories 378kcal 192kcal 9%
Vitamin B2 0.212mg 0.133mg 6%
Phosphorus 252mg 210mg 6%
Vitamin K 9µg 1.4µg 6%
Monounsaturated fat 1.377g 3.317g 5%
Vitamin C 4mg 0mg 4%
Calcium 57mg 20mg 4%
Fats 6.04g 8.23g 3%
Vitamin E 0.82mg 0.38mg 3%
Vitamin B6 0.535mg 0.579mg 3%
Choline 99.3mg 105.4mg 1%
Sodium 24mg 56mg 1%
Net carbs 50.75g 0g N/A
Sugar 10.7g 0g N/A
Vitamin A 3µg 0µg 0%
Tryptophan 0.2mg 0.182mg 0%
Threonine 0.766mg 1.105mg 0%
Isoleucine 0.882mg 1.259mg 0%
Leucine 1.465mg 2.201mg 0%
Lysine 1.377mg 2.338mg 0%
Methionine 0.27mg 0.72mg 0%
Phenylalanine 1.103mg 1.093mg 0%
Valine 0.865mg 1.372mg 0%
Histidine 0.566mg 0.883mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 6% 63% 8% 3%
Protein: 20.47 g
Fats: 6.04 g
Carbs: 62.95 g
Water: 7.68 g
Other: 2.86 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 +-4866.7%
Contains more ProteinProtein +35.1%
Contains more FatsFats +36.3%
Contains more WaterWater +735.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 29% 58%
Saturated fat: Sat. Fat 0.603 g
Monounsaturated fat: Mono. Fat 1.377 g
Polyunsaturated fat: Poly. Fat 2.731 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 -82.2%
Contains more Poly. FatPolyunsaturated fat +748.1%
Contains more Mono. FatMonounsaturated fat +140.9%

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. Chickpea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173756/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.