Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Meat
  4. Flank steak
  5. Compare
  6. Flank steak vs. Broad bean raw

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

Compare

Differences between flank steak and broad bean raw

  • Flank steak has more vitamin B12, selenium, vitamin B6, zinc, and vitamin B3, while broad bean raw has more copper, folate, vitamin K, fiber, and manganese.
  • Flank steak's daily need coverage for vitamin B12 is 68% higher.
  • Broad bean raw contains 37 times less selenium than flank steak. Flank steak contains 29.4µg of selenium, while broad bean raw contains 0.8µg.
  • Flank steak has a lower glycemic index. The glycemic index of flank steak is 0, while the glycemic index of broad bean raw is 79.

The food types used in this comparison are Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Beans, fava, in pod, raw.

Infographic

Flank steak vs Broad 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 24% 11% 29% 58% 134% 27% 55% 3.3% 86% 4.4%
Contains more IronIron +12.3%
Contains more ZincZinc +390%
Contains more PhosphorusPhosphorus +62.8%
Contains more SeleniumSelenium +3575%
Contains more MagnesiumMagnesium +43.5%
Contains more CalciumCalcium +85%
Contains more CopperCopper +390.2%
Contains less SodiumSodium -55.4%
Contains more ManganeseManganese +7244.4%
~equal in Potassium ~332mg

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 12% 5.7% 23% 0% 33% 67% 42% 14% 24% 0% 102% 111% 0%
Contains more Vitamin B3Vitamin B3 +227.4%
Contains more Vitamin B5Vitamin B5 +142.2%
Contains more Vitamin B6Vitamin B6 +456.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +205.3%
Contains more Vitamin B1Vitamin B1 +77.3%
Contains more Vitamin B2Vitamin B2 +118%
Contains more Vitamin KVitamin K +2821.4%
Contains more FolateFolate +1544.4%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Flank steak Broad bean raw DV% diff.
Vitamin B12 1.63µg 0µg 68%
Selenium 29.4µg 0.8µg 52%
Protein 27.66g 7.92g 39%
Vitamin B6 0.579mg 0.104mg 37%
Copper 0.082mg 0.402mg 36%
Folate 9µg 148µg 35%
Zinc 4.9mg 1mg 35%
Vitamin K 1.4µg 40.9µg 33%
Vitamin B3 7.363mg 2.249mg 32%
Fiber 0g 7.5g 30%
Manganese 0.009mg 0.661mg 28%
Cholesterol 79mg 0mg 26%
Choline 105.4mg 19%
Saturated fat 3.395g 0.118g 15%
Vitamin B2 0.133mg 0.29mg 12%
Fats 8.23g 0.73g 12%
Phosphorus 210mg 129mg 12%
Monounsaturated fat 3.317g 0.104g 8%
Vitamin B5 0.545mg 0.225mg 6%
Carbs 0g 17.63g 6%
Calories 192kcal 88kcal 5%
Vitamin B1 0.075mg 0.133mg 5%
Vitamin E 0.38mg 1.16mg 5%
Vitamin C 0mg 3.7mg 4%
Vitamin A 0µg 17µg 2%
Iron 1.74mg 1.55mg 2%
Calcium 20mg 37mg 2%
Magnesium 23mg 33mg 2%
Sodium 56mg 25mg 1%
Net carbs 0g 10.13g N/A
Potassium 339mg 332mg 0%
Sugar 0g 9.21g N/A
Polyunsaturated fat 0.322g 0.342g 0%
Tryptophan 0.182mg 0%
Threonine 1.105mg 0%
Isoleucine 1.259mg 0%
Leucine 2.201mg 0%
Lysine 2.338mg 0%
Methionine 0.72mg 0%
Phenylalanine 1.093mg 0%
Valine 1.372mg 0%
Histidine 0.883mg 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
8% 18% 73%
Protein: 7.92 g
Fats: 0.73 g
Carbs: 17.63 g
Water: 72.6 g
Other: 1.12 g
Contains more ProteinProtein +249.2%
Contains more FatsFats +1027.4%
Contains more CarbsCarbs +∞%
Contains more WaterWater +13.1%
~equal in Other ~1.12g

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
21% 18% 61%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.104 g
Polyunsaturated fat: Poly. Fat 0.342 g
Contains more Mono. FatMonounsaturated fat +3089.4%
Contains less Sat. FatSaturated fat -96.5%
~equal in Polyunsaturated fat ~0.342g

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. Broad bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168574/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.