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  6. Flank steak vs. Baked beans

Flank steak vs. Baked beans — In-Depth Nutrition Comparison

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Summary of differences between flank steak and baked beans

  • Flank steak has more vitamin B12, vitamin B3, selenium, zinc, vitamin B6, and phosphorus; however, baked beans are higher in fiber and manganese.
  • Flank steak covers your daily need for vitamin B12, 68% more than baked beans.
  • Flank steak has 18 times more vitamin B3 than baked beans. While flank steak has 7.363mg of vitamin B3, baked beans have only 0.408mg.
  • Baked beans have less cholesterol.
  • The glycemic index of baked beans is higher.

These are the specific foods used in this comparison Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Beans, baked, home prepared.

Infographic

Flank steak vs Baked beans 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 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 31% 18% 32% 75% 53% 20% 47% 55% 33% 31%
Contains more ZincZinc +571.2%
Contains more PhosphorusPhosphorus +92.7%
Contains less SodiumSodium -86.7%
Contains more SeleniumSelenium +415.8%
Contains more MagnesiumMagnesium +87%
Contains more CalciumCalcium +205%
Contains more IronIron +14.4%
Contains more CopperCopper +93.9%
Contains more ManganeseManganese +2733.3%
~equal in Potassium ~358mg

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 3.7% 0% 0% 0% 34% 11% 7.7% 9.3% 21% 0% 0% 36% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +171.4%
Contains more Vitamin B3Vitamin B3 +1704.7%
Contains more Vitamin B5Vitamin B5 +251.6%
Contains more Vitamin B6Vitamin B6 +543.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +81.3%
Contains more FolateFolate +433.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Flank steak Baked beans DV% diff.
Vitamin B12 1.63µg 0µg 68%
Protein 27.66g 5.54g 44%
Vitamin B3 7.363mg 0.408mg 43%
Selenium 29.4µg 5.7µg 43%
Zinc 4.9mg 0.73mg 38%
Vitamin B6 0.579mg 0.09mg 38%
Cholesterol 79mg 5mg 25%
Fiber 0g 5.5g 22%
Choline 105.4mg 19%
Sodium 56mg 422mg 16%
Phosphorus 210mg 109mg 14%
Manganese 0.009mg 0.255mg 11%
Folate 9µg 48µg 10%
Copper 0.082mg 0.159mg 9%
Vitamin B5 0.545mg 0.155mg 8%
Carbs 0g 21.63g 7%
Saturated fat 3.395g 1.948g 7%
Vitamin B2 0.133mg 0.049mg 6%
Magnesium 23mg 43mg 5%
Vitamin B1 0.075mg 0.136mg 5%
Fats 8.23g 5.15g 5%
Calcium 20mg 61mg 4%
Iron 1.74mg 1.99mg 3%
Vitamin E 0.38mg 3%
Monounsaturated fat 3.317g 2.133g 3%
Polyunsaturated fat 0.322g 0.74g 3%
Calories 192kcal 155kcal 2%
Vitamin K 1.4µg 1%
Potassium 339mg 358mg 1%
Vitamin C 0mg 1.1mg 1%
Net carbs 0g 16.13g N/A
Tryptophan 0.182mg 0.067mg 0%
Threonine 1.105mg 0.228mg 0%
Isoleucine 1.259mg 0.242mg 0%
Leucine 2.201mg 0.428mg 0%
Lysine 2.338mg 0.379mg 0%
Methionine 0.72mg 0.086mg 0%
Phenylalanine 1.093mg 0.287mg 0%
Valine 1.372mg 0.282mg 0%
Histidine 0.883mg 0.153mg 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
6% 5% 22% 65% 3%
Protein: 5.54 g
Fats: 5.15 g
Carbs: 21.63 g
Water: 65.17 g
Other: 2.51 g
Contains more ProteinProtein +399.3%
Contains more FatsFats +59.8%
Contains more CarbsCarbs +∞%
~equal in Water ~65.17g
~equal in Other ~2.51g

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
40% 44% 15%
Saturated fat: Sat. Fat 1.948 g
Monounsaturated fat: Mono. Fat 2.133 g
Polyunsaturated fat: Poly. Fat 0.74 g
Contains more Mono. FatMonounsaturated fat +55.5%
Contains less Sat. FatSaturated fat -42.6%
Contains more Poly. FatPolyunsaturated fat +129.8%

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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. Baked beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173731/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.