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  6. Flank steak vs. Black turtle bean

Flank steak vs. Black turtle bean — In-Depth Nutrition Comparison

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The main differences between flank steak and black turtle bean

  • Flank steak is richer in vitamin B12, selenium, and vitamin B3, yet black turtle bean is richer in folate, copper, iron, vitamin B1, fiber, manganese, and potassium.
  • Daily need coverage for folate for black turtle bean is 109% higher.
  • Flank steak has a lower glycemic index than black turtle bean.

Food types used in this article are Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Beans, black turtle, mature seeds, raw.

Infographic

Flank steak vs Black turtle 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 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 17%
Contains more ZincZinc +122.7%
Contains more SeleniumSelenium +818.8%
Contains more MagnesiumMagnesium +595.7%
Contains more CalciumCalcium +700%
Contains more PotassiumPotassium +342.5%
Contains more IronIron +400%
Contains more CopperCopper +1119.5%
Contains more PhosphorusPhosphorus +109.5%
Contains less SodiumSodium -83.9%
Contains more ManganeseManganese +11011.1%

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% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 0%
Contains more Vitamin EVitamin E +81%
Contains more Vitamin B3Vitamin B3 +276.6%
Contains more Vitamin B6Vitamin B6 +102.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1100%
Contains more Vitamin B2Vitamin B2 +45.1%
Contains more Vitamin B5Vitamin B5 +65%
Contains more Vitamin KVitamin K +300%
Contains more FolateFolate +4833.3%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Flank steak Black turtle bean DV% diff.
Folate 9µg 444µg 109%
Copper 0.082mg 1mg 102%
Iron 1.74mg 8.7mg 87%
Vitamin B1 0.075mg 0.9mg 69%
Vitamin B12 1.63µg 0µg 68%
Fiber 0g 15.5g 62%
Selenium 29.4µg 3.2µg 48%
Manganese 0.009mg 1mg 43%
Vitamin B3 7.363mg 1.955mg 34%
Potassium 339mg 1500mg 34%
Phosphorus 210mg 440mg 33%
Magnesium 23mg 160mg 33%
Cholesterol 79mg 0mg 26%
Zinc 4.9mg 2.2mg 25%
Vitamin B6 0.579mg 0.286mg 23%
Carbs 0g 63.25g 21%
Choline 105.4mg 19%
Saturated fat 3.395g 0.232g 14%
Calcium 20mg 160mg 14%
Protein 27.66g 21.25g 13%
Fats 8.23g 0.9g 11%
Monounsaturated fat 3.317g 0.078g 8%
Vitamin B5 0.545mg 0.899mg 7%
Calories 192kcal 339kcal 7%
Vitamin B2 0.133mg 0.193mg 5%
Vitamin K 1.4µg 5.6µg 4%
Sodium 56mg 9mg 2%
Vitamin E 0.38mg 0.21mg 1%
Net carbs 0g 47.75g N/A
Sugar 0g 2.12g N/A
Polyunsaturated fat 0.322g 0.387g 0%
Tryptophan 0.182mg 0.252mg 0%
Threonine 1.105mg 0.894mg 0%
Isoleucine 1.259mg 0.938mg 0%
Leucine 2.201mg 1.697mg 0%
Lysine 2.338mg 1.459mg 0%
Methionine 0.72mg 0.32mg 0%
Phenylalanine 1.093mg 1.149mg 0%
Valine 1.372mg 1.112mg 0%
Histidine 0.883mg 0.592mg 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
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 g
Contains more ProteinProtein +30.2%
Contains more FatsFats +814.4%
Contains more WaterWater +483.4%
Contains more CarbsCarbs +∞%
~equal in Other ~3.6g

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
33% 11% 56%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.078 g
Polyunsaturated fat: Poly. Fat 0.387 g
Contains more Mono. FatMonounsaturated fat +4152.6%
Contains less Sat. FatSaturated fat -93.2%
Contains more Poly. FatPolyunsaturated fat +20.2%

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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175186/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.