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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.
  • Flank steak has a lower glycemic index (0) than cranberry bean raw (35).

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.
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 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
Contains more ZincZinc +35%
Contains more SeleniumSelenium +131.5%
Contains more MagnesiumMagnesium +578.3%
Contains more CalciumCalcium +535%
Contains more PotassiumPotassium +292.9%
Contains more IronIron +187.4%
Contains more CopperCopper +868.3%
Contains more PhosphorusPhosphorus +77.1%
Contains less SodiumSodium -89.3%
Contains more ManganeseManganese +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.
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% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +406%
Contains more Vitamin B6Vitamin B6 +87.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +896%
Contains more Vitamin B2Vitamin B2 +60.2%
Contains more Vitamin B5Vitamin B5 +37.2%
Contains more FolateFolate +6611.1%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg

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
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 ProteinProtein +20.1%
Contains more FatsFats +569.1%
Contains more WaterWater +417.9%
Contains more CarbsCarbs +∞%
~equal in Other ~3.3g

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 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 g
Contains more Mono. FatMonounsaturated fat +3029.2%
Contains less Sat. FatSaturated fat -90.7%
Contains more Poly. FatPolyunsaturated 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 Cholesterol ok
Lower in Sugar ok
Lower in Sodium 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 DV% diff.
Folate 9µg 604µg 149%
Fiber 0g 24.7g 99%
Copper 0.082mg 0.794mg 79%
Vitamin B12 1.63µg 0µg 68%
Vitamin B1 0.075mg 0.747mg 56%
Iron 1.74mg 5mg 41%
Manganese 0.009mg 0.92mg 40%
Vitamin B3 7.363mg 1.455mg 37%
Magnesium 23mg 156mg 32%
Selenium 29.4µg 12.7µg 30%
Potassium 339mg 1332mg 29%
Cholesterol 79mg 0mg 26%
Phosphorus 210mg 372mg 23%
Vitamin B6 0.579mg 0.309mg 21%
Carbs 0g 60.05g 20%
Choline 105.4mg 19%
Saturated fat 3.395g 0.316g 14%
Zinc 4.9mg 3.63mg 12%
Calcium 20mg 127mg 11%
Fats 8.23g 1.23g 11%
Protein 27.66g 23.03g 9%
Monounsaturated fat 3.317g 0.106g 8%
Calories 192kcal 335kcal 7%
Vitamin B2 0.133mg 0.213mg 6%
Vitamin B5 0.545mg 0.748mg 4%
Vitamin E 0.38mg 3%
Sodium 56mg 6mg 2%
Vitamin K 1.4µg 1%
Polyunsaturated fat 0.322g 0.527g 1%
Net carbs 0g 35.35g N/A
Tryptophan 0.182mg 0.273mg 0%
Threonine 1.105mg 0.969mg 0%
Isoleucine 1.259mg 1.017mg 0%
Leucine 2.201mg 1.838mg 0%
Lysine 2.338mg 1.58mg 0%
Methionine 0.72mg 0.346mg 0%
Phenylalanine 1.093mg 1.245mg 0%
Valine 1.372mg 1.205mg 0%
Histidine 0.883mg 0.641mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flank steak Cranberry bean raw
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
49%
Flank steak
64%
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 Cholesterol?
Cranberry bean raw
Cranberry bean raw is lower in Cholesterol (difference - 79mg)
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 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.