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  6. Flank steak vs. Cranberry bean raw

Flank steak vs. Cranberry bean raw — In-Depth Nutrition Comparison

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What are the differences between Flank steak and Cranberry bean raw?

  • Flank steak is higher in Vitamin B12, Vitamin B3, and Selenium, however, Cranberry bean raw is richer in Folate, Fiber, Copper, Vitamin B1, Iron, Manganese, and Magnesium.
  • Cranberry bean raw's daily need coverage for Folate is 149% more.

We used Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled and Beans, cranberry (roman), mature seeds, raw types in this article.

Infographic

Flank steak vs Cranberry bean raw 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.
Flank steak
Flank steak
2
:
8
Cranberry bean raw
Cranberry bean raw
Contains more Zinc +35%
Contains more Selenium +131.5%
Contains more Calcium +535%
Contains more Iron +187.4%
Contains more Magnesium +578.3%
Contains more Phosphorus +77.1%
Contains more Potassium +292.9%
Contains less Sodium -89.3%
Contains more Copper +868.3%
Contains more Manganese +10122.2%
Flank steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 66% 17% 90% 30% 8% 134% 28% 2% 161%
Cranberry bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 188% 112% 160% 118% 1% 99% 265% 120% 70%
Contains more Zinc +35%
Contains more Selenium +131.5%
Contains more Calcium +535%
Contains more Iron +187.4%
Contains more Magnesium +578.3%
Contains more Phosphorus +77.1%
Contains more Potassium +292.9%
Contains less Sodium -89.3%
Contains more Copper +868.3%
Contains more Manganese +10122.2%

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.
Flank steak
Flank steak
5
:
6
Cranberry bean raw
Cranberry bean raw
Contains more Vitamin B3 +406%
Contains more Vitamin B6 +87.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +896%
Contains more Vitamin B2 +60.2%
Contains more Vitamin B5 +37.2%
Contains more Folate +6611.1%
Flank steak
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 8% 0% 0% 19% 31% 139% 33% 134% 7% 204% 4%
Cranberry bean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 0% 187% 50% 28% 45% 72% 453% 0% 0%
Contains more Vitamin B3 +406%
Contains more Vitamin B6 +87.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +896%
Contains more Vitamin B2 +60.2%
Contains more Vitamin B5 +37.2%
Contains more Folate +6611.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flank steak
Flank steak
3
:
2
Cranberry bean raw
Cranberry bean raw
Contains more Protein +20.1%
Contains more Fats +569.1%
Contains more Water +417.9%
Contains more Carbs +∞%
Equal in Other - 3.3
Flank steak
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Cranberry bean raw
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
Contains more Protein +20.1%
Contains more Fats +569.1%
Contains more Water +417.9%
Contains more Carbs +∞%
Equal in Other - 3.3

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flank steak
Flank steak
1
:
2
Cranberry bean raw
Cranberry bean raw
Contains more Monounsaturated Fat +3029.2%
Contains less Saturated Fat -90.7%
Contains more Polyunsaturated fat +63.7%
Flank steak
48% 47% 5%
Saturated Fat: 3.395 g
Monounsaturated Fat: 3.317 g
Polyunsaturated fat: 0.322 g
Cranberry bean raw
33% 11% 56%
Saturated Fat: 0.316 g
Monounsaturated Fat: 0.106 g
Polyunsaturated fat: 0.527 g
Contains more Monounsaturated Fat +3029.2%
Contains less Saturated Fat -90.7%
Contains more Polyunsaturated fat +63.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Flank steak Cranberry bean raw
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Flank steak Cranberry bean raw Opinion
Net carbs 0g 35.35g Cranberry bean raw
Protein 27.66g 23.03g Flank steak
Fats 8.23g 1.23g Flank steak
Carbs 0g 60.05g Cranberry bean raw
Calories 192kcal 335kcal Cranberry bean raw
Fiber 0g 24.7g Cranberry bean raw
Calcium 20mg 127mg Cranberry bean raw
Iron 1.74mg 5mg Cranberry bean raw
Magnesium 23mg 156mg Cranberry bean raw
Phosphorus 210mg 372mg Cranberry bean raw
Potassium 339mg 1332mg Cranberry bean raw
Sodium 56mg 6mg Cranberry bean raw
Zinc 4.9mg 3.63mg Flank steak
Copper 0.082mg 0.794mg Cranberry bean raw
Manganese 0.009mg 0.92mg Cranberry bean raw
Selenium 29.4µg 12.7µg Flank steak
Vitamin A 0IU 2IU Cranberry bean raw
Vitamin E 0.38mg Flank steak
Vitamin B1 0.075mg 0.747mg Cranberry bean raw
Vitamin B2 0.133mg 0.213mg Cranberry bean raw
Vitamin B3 7.363mg 1.455mg Flank steak
Vitamin B5 0.545mg 0.748mg Cranberry bean raw
Vitamin B6 0.579mg 0.309mg Flank steak
Folate 9µg 604µg Cranberry bean raw
Vitamin B12 1.63µg 0µg Flank steak
Vitamin K 1.4µg Flank steak
Tryptophan 0.182mg 0.273mg Cranberry bean raw
Threonine 1.105mg 0.969mg Flank steak
Isoleucine 1.259mg 1.017mg Flank steak
Leucine 2.201mg 1.838mg Flank steak
Lysine 2.338mg 1.58mg Flank steak
Methionine 0.72mg 0.346mg Flank steak
Phenylalanine 1.093mg 1.245mg Cranberry bean raw
Valine 1.372mg 1.205mg Flank steak
Histidine 0.883mg 0.641mg Flank steak
Cholesterol 79mg 0mg Cranberry bean raw
Saturated Fat 3.395g 0.316g Cranberry bean raw
Monounsaturated Fat 3.317g 0.106g Flank steak
Polyunsaturated fat 0.322g 0.527g Cranberry bean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flank steak Cranberry bean raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
48%
Flank steak
69%
Cranberry bean raw
Minerals Daily Need Coverage Score
54%
Flank steak
117%
Cranberry bean raw

Comparison summary

Which food is lower in glycemic index?
Flank steak
Flank steak is lower in glycemic index (difference - 35)
Which food is cheaper?
Flank steak
Flank steak is cheaper (difference - $2.4)
Which food is lower in Sugar?
Cranberry bean raw
Cranberry bean raw is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Cranberry bean raw
Cranberry bean raw contains less Sodium (difference - 50mg)
Which food is lower in Cholesterol?
Cranberry bean raw
Cranberry bean raw is lower in Cholesterol (difference - 79mg)
Which food is lower in Saturated Fat?
Cranberry bean raw
Cranberry bean raw is lower in Saturated Fat (difference - 3.079g)
Which food is richer in minerals?
Cranberry bean raw
Cranberry bean raw is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.