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  6. Flank steak vs. Beans

Flank steak vs. Beans — In-Depth Nutrition Comparison

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What are the differences between flank steak and beans?

  • Flank steak is higher in vitamin B12, selenium, vitamin B3, vitamin B6, zinc, iron, and phosphorus; however, beans are richer in fiber.
  • Flank steak's daily need coverage for vitamin B12 is 68% more.
  • Flank steak has a lower glycemic index (0) than beans (33).

We used Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Beans, baked, canned, no salt added types in this article.

Infographic

Flank steak vs Beans 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 16% 6% 30% 65% 27% 134% 90% 7.3% 1.2% 160%
Beans
Beans
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Contains more PotassiumPotassium +14.5%
Contains more IronIron +500%
Contains more ZincZinc +250%
Contains more PhosphorusPhosphorus +101.9%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +553.3%
Contains more MagnesiumMagnesium +39.1%
Contains more CalciumCalcium +150%
Contains more CopperCopper +151.2%
Contains less SodiumSodium -98.2%

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 0% 0% 7.6% 0% 19% 31% 138% 33% 134% 204% 3.5% 6.8% 57%
Beans
Beans
4
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 10% 1.7% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
Contains more Vitamin EVitamin E +153.3%
Contains more Vitamin B2Vitamin B2 +121.7%
Contains more Vitamin B3Vitamin B3 +1612.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +345.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +75%
Contains more CholineCholine +242.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +100%
Contains more FolateFolate +166.7%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Flank steak Beans DV% diff.
Vitamin B12 1.63µg 0µg 68%
Protein 27.66g 4.8g 46%
Selenium 29.4µg 4.5µg 45%
Vitamin B3 7.363mg 0.43mg 43%
Vitamin B6 0.579mg 0.13mg 35%
Zinc 4.9mg 1.4mg 32%
Cholesterol 79mg 0mg 26%
Fiber 0g 5.5g 22%
Iron 1.74mg 0.29mg 18%
Phosphorus 210mg 104mg 15%
Saturated fat 3.395g 0.103g 15%
Choline 105.4mg 30.8mg 14%
Copper 0.082mg 0.206mg 14%
Fats 8.23g 0.4g 12%
Vitamin B5 0.545mg 11%
Monounsaturated fat 3.317g 0.035g 8%
Carbs 0g 20.49g 7%
Vitamin B2 0.133mg 0.06mg 6%
Vitamin B1 0.075mg 0.15mg 6%
Folate 9µg 24µg 4%
Calories 192kcal 105kcal 4%
Vitamin C 0mg 3.1mg 3%
Calcium 20mg 50mg 3%
Sodium 56mg 1mg 2%
Magnesium 23mg 32mg 2%
Vitamin E 0.38mg 0.15mg 2%
Polyunsaturated fat 0.322g 0.172g 1%
Vitamin A 0µg 5µg 1%
Potassium 339mg 296mg 1%
Vitamin K 1.4µg 0.8µg 1%
Net carbs 0g 14.99g N/A
Sugar 0g 7.78g N/A
Manganese 0.009mg 0%
Tryptophan 0.182mg 0%
Threonine 1.105mg 0%
Isoleucine 1.259mg 0%
Leucine 2.201mg 0%
Lysine 2.338mg 0%
Methionine 0.72mg 0%
Phenylalanine 1.093mg 0%
Valine 1.372mg 0%
Histidine 0.883mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Beans
Beans
3
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Contains more ProteinProtein +476.3%
Contains more FatsFats +1957.5%
Contains more CarbsCarbs +∞%
Contains more WaterWater +13.1%
~equal in Other ~1.71g

Fat Type Comparison

Fat type breakdown side-by-side comparison
48% 47% 5%
Saturated fat: Sat. Fat 3.395 g
Monounsaturated fat: Mono. Fat 3.317 g
Polyunsaturated fat: Poly. Fat 0.322 g
Beans
Beans
1
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
Contains more Mono. FatMonounsaturated fat +9377.1%
Contains more Poly. FatPolyunsaturated fat +87.2%
Contains less Sat. FatSaturated fat -97%

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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. Flank steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168733/nutrients
  2. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.