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  6. Flank steak vs. Green bean raw

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

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Significant differences between flank steak and green bean raw

  • Flank steak has more vitamin B12, selenium, zinc, vitamin B3, vitamin B6, phosphorus, and choline; however, green bean raw is richer in vitamin K.
  • Flank steak covers your daily vitamin B12 needs 68% more than green bean raw.
  • Green bean raw has a higher glycemic index. The glycemic index of green bean raw is 20, while the glycemic index of flank steak is 0.

Specific 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, raw.

Infographic

Flank steak vs Green 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 18% 11% 19% 39% 23% 6.5% 16% 0.78% 28% 3.3%
Contains more PotassiumPotassium +60.7%
Contains more IronIron +68.9%
Contains more CopperCopper +18.8%
Contains more ZincZinc +1941.7%
Contains more PhosphorusPhosphorus +452.6%
Contains more SeleniumSelenium +4800%
Contains more CalciumCalcium +85%
Contains less SodiumSodium -89.3%
Contains more ManganeseManganese +2300%
~equal in Magnesium ~25mg

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 41% 12% 8.2% 0% 21% 24% 14% 14% 33% 0% 108% 25% 8.3%
Contains more Vitamin B2Vitamin B2 +27.9%
Contains more Vitamin B3Vitamin B3 +903.1%
Contains more Vitamin B5Vitamin B5 +142.2%
Contains more Vitamin B6Vitamin B6 +310.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +588.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +2971.4%
Contains more FolateFolate +266.7%
~equal in Vitamin E ~0.41mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.082mg

All nutrients comparison - raw data values

Nutrient Flank steak Green bean raw DV% diff.
Vitamin B12 1.63µg 0µg 68%
Selenium 29.4µg 0.6µg 52%
Protein 27.66g 1.83g 52%
Zinc 4.9mg 0.24mg 42%
Vitamin B3 7.363mg 0.734mg 41%
Vitamin K 1.4µg 43µg 35%
Vitamin B6 0.579mg 0.141mg 34%
Cholesterol 79mg 0mg 26%
Phosphorus 210mg 38mg 25%
Choline 105.4mg 15.3mg 16%
Saturated fat 3.395g 0.05g 15%
Vitamin C 0mg 12.2mg 14%
Fats 8.23g 0.22g 12%
Fiber 0g 2.7g 11%
Iron 1.74mg 1.03mg 9%
Manganese 0.009mg 0.216mg 9%
Monounsaturated fat 3.317g 0.01g 8%
Calories 192kcal 31kcal 8%
Folate 9µg 33µg 6%
Vitamin B5 0.545mg 0.225mg 6%
Potassium 339mg 211mg 4%
Vitamin A 0µg 35µg 4%
Fructose 1.39g 2%
Vitamin B2 0.133mg 0.104mg 2%
Calcium 20mg 37mg 2%
Sodium 56mg 6mg 2%
Carbs 0g 6.97g 2%
Polyunsaturated fat 0.322g 0.113g 1%
Copper 0.082mg 0.069mg 1%
Vitamin B1 0.075mg 0.082mg 1%
Net carbs 0g 4.27g N/A
Magnesium 23mg 25mg 0%
Sugar 0g 3.26g N/A
Starch 0.88g 0%
Vitamin E 0.38mg 0.41mg 0%
Tryptophan 0.182mg 0.019mg 0%
Threonine 1.105mg 0.079mg 0%
Isoleucine 1.259mg 0.066mg 0%
Leucine 2.201mg 0.112mg 0%
Lysine 2.338mg 0.088mg 0%
Methionine 0.72mg 0.022mg 0%
Phenylalanine 1.093mg 0.067mg 0%
Valine 1.372mg 0.09mg 0%
Histidine 0.883mg 0.034mg 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
2% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 g
Contains more ProteinProtein +1411.5%
Contains more FatsFats +3640.9%
Contains more CarbsCarbs +∞%
Contains more WaterWater +40.8%
~equal in Other ~0.66g

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
29% 6% 65%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains more Mono. FatMonounsaturated fat +33070%
Contains more Poly. FatPolyunsaturated fat +185%
Contains less Sat. FatSaturated fat -98.5%

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. Green bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.