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  6. Flank steak vs. Adzuki bean

Flank steak vs. Adzuki bean — In-Depth Nutrition Comparison

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How are flank steak and adzuki bean different?

  • Flank steak is higher in vitamin B12, selenium, and vitamin B3; however, adzuki bean is richer in folate, copper, manganese, fiber, iron, vitamin B1, and potassium.
  • Daily need coverage for folate for adzuki bean is 153% higher.
  • Flank steak has a lower glycemic index (0) than adzuki bean (29).

Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Beans, adzuki, mature seeds, raw are the varieties used in this article.

Infographic

Flank steak vs Adzuki bean 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 91% 20% 111% 187% 365% 137% 163% 0.65% 226% 17%
Contains more SeleniumSelenium +848.4%
Contains more MagnesiumMagnesium +452.2%
Contains more CalciumCalcium +230%
Contains more PotassiumPotassium +269.9%
Contains more IronIron +186.2%
Contains more CopperCopper +1234.1%
Contains more PhosphorusPhosphorus +81.4%
Contains less SodiumSodium -91.1%
Contains more ManganeseManganese +19122.2%
~equal in Zinc ~5.04mg

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%
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% 0.33% 0% 0% 114% 51% 49% 88% 81% 0% 0% 467% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +180%
Contains more Vitamin B6Vitamin B6 +65%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +506.7%
Contains more Vitamin B2Vitamin B2 +65.4%
Contains more Vitamin B5Vitamin B5 +169.9%
Contains more FolateFolate +6811.1%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Flank steak Adzuki bean DV% diff.
Folate 9µg 622µg 153%
Copper 0.082mg 1.094mg 112%
Manganese 0.009mg 1.73mg 75%
Vitamin B12 1.63µg 0µg 68%
Fiber 0g 12.7g 51%
Selenium 29.4µg 3.1µg 48%
Iron 1.74mg 4.98mg 41%
Vitamin B1 0.075mg 0.455mg 32%
Vitamin B3 7.363mg 2.63mg 30%
Potassium 339mg 1254mg 27%
Cholesterol 79mg 0mg 26%
Magnesium 23mg 127mg 25%
Phosphorus 210mg 381mg 24%
Carbs 0g 62.9g 21%
Vitamin B5 0.545mg 1.471mg 19%
Choline 105.4mg 19%
Vitamin B6 0.579mg 0.351mg 18%
Protein 27.66g 19.87g 16%
Saturated fat 3.395g 0.191g 15%
Fats 8.23g 0.53g 12%
Monounsaturated fat 3.317g 0.05g 8%
Calories 192kcal 329kcal 7%
Vitamin B2 0.133mg 0.22mg 7%
Calcium 20mg 66mg 5%
Vitamin E 0.38mg 3%
Sodium 56mg 5mg 2%
Vitamin K 1.4µg 1%
Zinc 4.9mg 5.04mg 1%
Polyunsaturated fat 0.322g 0.113g 1%
Net carbs 0g 50.2g N/A
Vitamin A 0µg 1µg 0%
Tryptophan 0.182mg 0.191mg 0%
Threonine 1.105mg 0.674mg 0%
Isoleucine 1.259mg 0.791mg 0%
Leucine 2.201mg 1.668mg 0%
Lysine 2.338mg 1.497mg 0%
Methionine 0.72mg 0.21mg 0%
Phenylalanine 1.093mg 1.052mg 0%
Valine 1.372mg 1.023mg 0%
Histidine 0.883mg 0.524mg 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
20% 63% 13% 3%
Protein: 19.87 g
Fats: 0.53 g
Carbs: 62.9 g
Water: 13.44 g
Other: 3.26 g
Contains more ProteinProtein +39.2%
Contains more FatsFats +1452.8%
Contains more WaterWater +377.5%
Contains more CarbsCarbs +∞%
~equal in Other ~3.26g

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
54% 14% 32%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains more Mono. FatMonounsaturated fat +6534%
Contains more Poly. FatPolyunsaturated fat +185%
Contains less Sat. FatSaturated fat -94.4%

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. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173727/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.