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

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The main differences between flank steak and navy bean raw

  • Flank steak is richer in vitamin B12, selenium, vitamin B3, zinc, and vitamin B6, yet navy bean raw is richer in folate, copper, vitamin B1, and vitamin C.
  • Daily need coverage for vitamin B12 for flank steak is 68% higher.
  • Flank steak has a lower glycemic index than navy bean raw.

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

Infographic

Flank steak vs Navy 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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Contains more CalciumCalcium +33.3%
Contains more ZincZinc +450.6%
Contains more PhosphorusPhosphorus +110%
Contains more SeleniumSelenium +4800%
Contains more MagnesiumMagnesium +339.1%
Contains more IronIron +10.9%
Contains more CopperCopper +334.1%
Contains less SodiumSodium -76.8%
Contains more ManganeseManganese +4433.3%
~equal in Potassium ~307mg

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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +503.5%
Contains more Vitamin B6Vitamin B6 +203.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +420%
Contains more Vitamin B2Vitamin B2 +61.7%
Contains more Vitamin B5Vitamin B5 +51.4%
Contains more FolateFolate +1366.7%
~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
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Contains more ProteinProtein +349.8%
Contains more FatsFats +1075.7%
Contains more CarbsCarbs +∞%
Contains more WaterWater +23.3%
~equal in Other ~0.95g

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
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated fat +6278.8%
Contains less Sat. FatSaturated fat -97.5%
Contains more Poly. FatPolyunsaturated fat +26.4%

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 Navy bean raw
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Flank steak Navy bean raw DV% diff.
Vitamin B12 1.63µg 0µg 68%
Selenium 29.4µg 0.6µg 52%
Protein 27.66g 6.15g 43%
Vitamin B3 7.363mg 1.22mg 38%
Zinc 4.9mg 0.89mg 36%
Folate 9µg 132µg 31%
Copper 0.082mg 0.356mg 30%
Vitamin B6 0.579mg 0.191mg 30%
Vitamin B1 0.075mg 0.39mg 26%
Cholesterol 79mg 0mg 26%
Vitamin C 0mg 18.8mg 21%
Choline 105.4mg 19%
Magnesium 23mg 101mg 19%
Manganese 0.009mg 0.408mg 17%
Phosphorus 210mg 100mg 16%
Saturated fat 3.395g 0.085g 15%
Fats 8.23g 0.7g 12%
Monounsaturated fat 3.317g 0.052g 8%
Vitamin B5 0.545mg 0.825mg 6%
Calories 192kcal 67kcal 6%
Vitamin B2 0.133mg 0.215mg 6%
Carbs 0g 13.05g 4%
Vitamin E 0.38mg 3%
Sodium 56mg 13mg 2%
Iron 1.74mg 1.93mg 2%
Vitamin K 1.4µg 1%
Potassium 339mg 307mg 1%
Calcium 20mg 15mg 1%
Polyunsaturated fat 0.322g 0.407g 1%
Net carbs 0g 13.05g N/A
Tryptophan 0.182mg 0.064mg 0%
Threonine 1.105mg 0.258mg 0%
Isoleucine 1.259mg 0.273mg 0%
Leucine 2.201mg 0.442mg 0%
Lysine 2.338mg 0.35mg 0%
Methionine 0.72mg 0.064mg 0%
Phenylalanine 1.093mg 0.31mg 0%
Valine 1.372mg 0.316mg 0%
Histidine 0.883mg 0.172mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flank steak Navy 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
33%
Navy bean raw
Minerals Daily Need Coverage Score
54%
Flank steak
42%
Navy bean raw

Comparison summary

Which food is lower in Cholesterol?
Navy bean raw
Navy bean raw is lower in Cholesterol (difference - 79mg)
Which food is lower in Sugar?
Navy bean raw
Navy bean raw is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Navy bean raw
Navy bean raw contains less Sodium (difference - 43mg)
Which food is lower in Saturated fat?
Navy bean raw
Navy bean raw is lower in Saturated fat (difference - 3.31g)
Which food is lower in glycemic index?
Flank steak
Flank steak is lower in glycemic index (difference - 39)
Which food is cheaper?
Flank steak
Flank steak is cheaper (difference - $1.3)
Which food is richer in minerals?
?
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.
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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.