Flank steak vs. Green beans — In-Depth Nutrition Comparison
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Differences between flank steak and green beans
- Flank steak has more vitamin B12, selenium, zinc, vitamin B3, vitamin B6, phosphorus, and choline, while green beans have more vitamin K.
- Flank steak's daily need coverage for vitamin B12 is 68% higher.
- Flank steak has a lower glycemic index. The glycemic index of flank steak is 0, while the glycemic index of green beans is 20.
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, snap, green, cooked, boiled, drained, without salt.
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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 MagnesiumMagnesium | +27.8% |
| Contains more PotassiumPotassium | +132.2% |
| Contains more IronIron | +167.7% |
| Contains more CopperCopper | +43.9% |
| Contains more ZincZinc | +1860% |
| Contains more PhosphorusPhosphorus | +624.1% |
| Contains more SeleniumSelenium | +14600% |
| Contains more CalciumCalcium | +120% |
| Contains less SodiumSodium | -98.2% |
| Contains more ManganeseManganese | +3066.7% |
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 B2Vitamin B2 | +37.1% |
| Contains more Vitamin B3Vitamin B3 | +1099.2% |
| Contains more Vitamin B5Vitamin B5 | +636.5% |
| Contains more Vitamin B6Vitamin B6 | +933.9% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +523.7% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +21.1% |
| Contains more Vitamin KVitamin K | +3321.4% |
| Contains more FolateFolate | +266.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 1.63µg | 0µg | 68% |
| Selenium | 29.4µg | 0.2µg | 53% |
| Protein | 27.66g | 1.89g | 52% |
| Zinc | 4.9mg | 0.25mg | 42% |
| Vitamin B3 | 7.363mg | 0.614mg | 42% |
| Vitamin B6 | 0.579mg | 0.056mg | 40% |
| Vitamin K | 1.4µg | 47.9µg | 39% |
| Cholesterol | 79mg | 0mg | 26% |
| Phosphorus | 210mg | 29mg | 26% |
| Choline | 105.4mg | 16.9mg | 16% |
| Saturated fat | 3.395g | 0.064g | 15% |
| Iron | 1.74mg | 0.65mg | 14% |
| Fiber | 0g | 3.2g | 13% |
| Manganese | 0.009mg | 0.285mg | 12% |
| Fats | 8.23g | 0.28g | 12% |
| Vitamin C | 0mg | 9.7mg | 11% |
| Vitamin B5 | 0.545mg | 0.074mg | 9% |
| Calories | 192kcal | 35kcal | 8% |
| Monounsaturated fat | 3.317g | 0.011g | 8% |
| Potassium | 339mg | 146mg | 6% |
| Folate | 9µg | 33µg | 6% |
| Vitamin A | 0µg | 32µg | 4% |
| Vitamin B2 | 0.133mg | 0.097mg | 3% |
| Copper | 0.082mg | 0.057mg | 3% |
| Carbs | 0g | 7.88g | 3% |
| Calcium | 20mg | 44mg | 2% |
| Sodium | 56mg | 1mg | 2% |
| Vitamin E | 0.38mg | 0.46mg | 1% |
| Polyunsaturated fat | 0.322g | 0.145g | 1% |
| Magnesium | 23mg | 18mg | 1% |
| Net carbs | 0g | 4.68g | N/A |
| Sugar | 0g | 3.63g | N/A |
| Vitamin B1 | 0.075mg | 0.074mg | 0% |
| Tryptophan | 0.182mg | 0.02mg | 0% |
| Threonine | 1.105mg | 0.082mg | 0% |
| Isoleucine | 1.259mg | 0.069mg | 0% |
| Leucine | 2.201mg | 0.116mg | 0% |
| Lysine | 2.338mg | 0.091mg | 0% |
| Methionine | 0.72mg | 0.023mg | 0% |
| Phenylalanine | 1.093mg | 0.069mg | 0% |
| Valine | 1.372mg | 0.093mg | 0% |
| Histidine | 0.883mg | 0.035mg | 0% |
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:
1.89 g
Fats:
0.28 g
Carbs:
7.88 g
Water:
89.22 g
Other:
0.73 g
| Contains more ProteinProtein | +1363.5% |
| Contains more FatsFats | +2839.3% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +39% |
~equal in
Other
~0.73g
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
0.064 g
Monounsaturated fat:
Mono. Fat
0.011 g
Polyunsaturated fat:
Poly. Fat
0.145 g
| Contains more Mono. FatMonounsaturated fat | +30054.5% |
| Contains more Poly. FatPolyunsaturated fat | +122.1% |
| Contains less Sat. FatSaturated fat | -98.1% |
