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  6. Flank steak vs. Navy bean raw

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

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%

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%

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.