Flank steak vs. Navy bean raw — In-Depth Nutrition Comparison
Compare
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
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.
| 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% |
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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
27.66 g
Fats:
8.23 g
Carbs:
0 g
Water:
64.17 g
Other:
0 g
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
Saturated fat:
Sat. Fat
3.395 g
Monounsaturated fat:
Mono. Fat
3.317 g
Polyunsaturated fat:
Poly. Fat
0.322 g
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.
 |
 |
||
| Lower in Cholesterol |
|
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
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%
33%
Minerals Daily Need Coverage Score
54%
42%
Comparison summary
Which food is lower in Cholesterol?
Navy bean raw is lower in Cholesterol (difference - 79mg)
Which food is lower in Sugar?
Navy bean raw is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Navy bean raw contains less Sodium (difference - 43mg)
Which food is lower in Saturated fat?
Navy bean raw is lower in Saturated fat (difference - 3.31g)
Which food is lower in glycemic index?
Flank steak is lower in glycemic index (difference - 39)
Which food is cheaper?
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.