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  6. Flank steak vs. Kidney beans raw

Flank steak vs. Kidney beans raw — In-Depth Nutrition Comparison

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A recap on differences between flank steak and kidney beans raw

  • Flank steak is higher in vitamin B12, selenium, and vitamin B3, yet kidney beans raw is higher in fiber, copper, folate, iron, manganese, vitamin B1, and potassium.
  • Kidney beans raw covers your daily fiber needs 100% more than flank steak.
  • The glycemic index of flank steak is lower.

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

Infographic

Flank steak vs Kidney beans 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 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
Contains more ZincZinc +75.6%
Contains more SeleniumSelenium +818.8%
Contains more MagnesiumMagnesium +508.7%
Contains more CalciumCalcium +615%
Contains more PotassiumPotassium +314.7%
Contains more IronIron +371.3%
Contains more CopperCopper +1068.3%
Contains more PhosphorusPhosphorus +93.8%
Contains less SodiumSodium -57.1%
Contains more ManganeseManganese +11244.4%

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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 0%
Contains more Vitamin EVitamin E +72.7%
Contains more Vitamin B3Vitamin B3 +257.4%
Contains more Vitamin B6Vitamin B6 +45.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +605.3%
Contains more Vitamin B2Vitamin B2 +64.7%
Contains more Vitamin B5Vitamin B5 +43.1%
Contains more Vitamin KVitamin K +1257.1%
Contains more FolateFolate +4277.8%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Flank steak Kidney beans raw DV% diff.
Fiber 0g 24.9g 100%
Copper 0.082mg 0.958mg 97%
Folate 9µg 394µg 96%
Iron 1.74mg 8.2mg 81%
Vitamin B12 1.63µg 0µg 68%
Selenium 29.4µg 3.2µg 48%
Manganese 0.009mg 1.021mg 44%
Vitamin B1 0.075mg 0.529mg 38%
Vitamin B3 7.363mg 2.06mg 33%
Potassium 339mg 1406mg 31%
Magnesium 23mg 140mg 28%
Phosphorus 210mg 407mg 28%
Cholesterol 79mg 0mg 26%
Carbs 0g 60.01g 20%
Zinc 4.9mg 2.79mg 19%
Choline 105.4mg 19%
Vitamin K 1.4µg 19µg 15%
Saturated fat 3.395g 0.12g 15%
Vitamin B6 0.579mg 0.397mg 14%
Calcium 20mg 143mg 12%
Fats 8.23g 0.83g 11%
Monounsaturated fat 3.317g 0.064g 8%
Protein 27.66g 23.58g 8%
Calories 192kcal 333kcal 7%
Vitamin B2 0.133mg 0.219mg 7%
Vitamin B5 0.545mg 0.78mg 5%
Vitamin C 0mg 4.5mg 5%
Vitamin E 0.38mg 0.22mg 1%
Sodium 56mg 24mg 1%
Polyunsaturated fat 0.322g 0.457g 1%
Net carbs 0g 35.11g N/A
Sugar 0g 2.23g N/A
Tryptophan 0.182mg 0.279mg 0%
Threonine 1.105mg 0.992mg 0%
Isoleucine 1.259mg 1.041mg 0%
Leucine 2.201mg 1.882mg 0%
Lysine 2.338mg 1.618mg 0%
Methionine 0.72mg 0.355mg 0%
Phenylalanine 1.093mg 1.275mg 0%
Valine 1.372mg 1.233mg 0%
Histidine 0.883mg 0.656mg 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
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Contains more ProteinProtein +17.3%
Contains more FatsFats +891.6%
Contains more WaterWater +446.1%
Contains more CarbsCarbs +∞%
~equal in Other ~3.83g

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
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 g
Contains more Mono. FatMonounsaturated fat +5082.8%
Contains less Sat. FatSaturated fat -96.5%
Contains more Poly. FatPolyunsaturated fat +41.9%

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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.