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Flank steak vs. Cocoa bean — In-Depth Nutrition Comparison

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The main differences between flank steak and cocoa bean

  • Flank steak is richer in vitamin B12, vitamin B6, and vitamin B3, yet cocoa bean is richer in copper, iron, manganese, fiber, magnesium, phosphorus, and potassium.
  • Daily need coverage for copper for cocoa bean is 392% higher.

Food types used in this article are Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled and Cocoa, dry powder, unsweetened, processed with alkali.

Infographic

Flank steak vs Cocoa bean infographic
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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.
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 340% 33% 221% 582% 1202% 174% 312% 2.5% 487% 72%
Contains more SeleniumSelenium +122.7%
Contains more MagnesiumMagnesium +1969.6%
Contains more CalciumCalcium +455%
Contains more PotassiumPotassium +640.1%
Contains more IronIron +792%
Contains more CopperCopper +4298.8%
Contains more ZincZinc +30%
Contains more PhosphorusPhosphorus +246.7%
Contains less SodiumSodium -66.1%
Contains more ManganeseManganese +41422.2%

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 0% 0% 2% 0% 28% 106% 45% 15% 27% 0% 6% 24% 6.2%
Contains more Vitamin EVitamin E +280%
Contains more Vitamin B3Vitamin B3 +206.8%
Contains more Vitamin B5Vitamin B5 +114.6%
Contains more Vitamin B6Vitamin B6 +390.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +824.6%
Contains more Vitamin B1Vitamin B1 +46.7%
Contains more Vitamin B2Vitamin B2 +245.9%
Contains more Vitamin KVitamin K +71.4%
Contains more FolateFolate +255.6%
~equal in Vitamin C ~0mg
~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
18% 13% 58% 3% 8%
Protein: 18.1 g
Fats: 13.1 g
Carbs: 58.3 g
Water: 2.7 g
Other: 7.8 g
Contains more ProteinProtein +52.8%
Contains more WaterWater +2276.7%
Contains more FatsFats +59.2%
Contains more CarbsCarbs +∞%
~equal in Other ~7.8g

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
62% 35% 3%
Saturated fat: Sat. Fat 7.76 g
Monounsaturated fat: Mono. Fat 4.39 g
Polyunsaturated fat: Poly. Fat 0.42 g
Contains less Sat. FatSaturated fat -56.3%
Contains more Mono. FatMonounsaturated fat +32.3%
Contains more Poly. FatPolyunsaturated fat +30.4%

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

All nutrients comparison - raw data values

Nutrient Flank steak Cocoa bean DV% diff.
Copper 0.082mg 3.607mg 392%
Iron 1.74mg 15.52mg 172%
Manganese 0.009mg 3.737mg 162%
Fiber 0g 29.8g 119%
Magnesium 23mg 476mg 108%
Phosphorus 210mg 728mg 74%
Vitamin B12 1.63µg 0µg 68%
Potassium 339mg 2509mg 64%
Vitamin B6 0.579mg 0.118mg 35%
Vitamin B3 7.363mg 2.4mg 31%
Selenium 29.4µg 13.2µg 29%
Cholesterol 79mg 0mg 26%
Vitamin B2 0.133mg 0.46mg 25%
Saturated fat 3.395g 7.76g 20%
Caffeine 0mg 78mg 20%
Carbs 0g 58.3g 19%
Protein 27.66g 18.1g 19%
Choline 105.4mg 11.4mg 17%
Zinc 4.9mg 6.37mg 13%
Calcium 20mg 111mg 9%
Fats 8.23g 13.1g 7%
Folate 9µg 32µg 6%
Vitamin B5 0.545mg 0.254mg 6%
Monounsaturated fat 3.317g 4.39g 3%
Vitamin B1 0.075mg 0.11mg 3%
Vitamin E 0.38mg 0.1mg 2%
Sodium 56mg 19mg 2%
Vitamin K 1.4µg 2.4µg 1%
Polyunsaturated fat 0.322g 0.42g 1%
Calories 192kcal 220kcal 1%
Net carbs 0g 28.5g N/A
Sugar 0g 1.76g N/A
Tryptophan 0.182mg 0.271mg 0%
Threonine 1.105mg 0.716mg 0%
Isoleucine 1.259mg 0.701mg 0%
Leucine 2.201mg 1.097mg 0%
Lysine 2.338mg 0.907mg 0%
Methionine 0.72mg 0.187mg 0%
Phenylalanine 1.093mg 0.869mg 0%
Valine 1.372mg 1.086mg 0%
Histidine 0.883mg 0.312mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flank steak Cocoa bean
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
20%
Cocoa bean
Minerals Daily Need Coverage Score
54%
Flank steak
343%
Cocoa bean

Comparison summary

Which food is lower in Sugar?
Flank steak
Flank steak is lower in Sugar (difference - 1.76g)
Which food is lower in Saturated fat?
Flank steak
Flank steak is lower in Saturated fat (difference - 4.365g)
Which food is cheaper?
Flank steak
Flank steak is cheaper (difference - $2.6)
Which food is lower in Cholesterol?
Cocoa bean
Cocoa bean is lower in Cholesterol (difference - 79mg)
Which food contains less Sodium?
Cocoa bean
Cocoa bean contains less Sodium (difference - 37mg)
Which food is lower in glycemic index?
Cocoa bean
Cocoa bean is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Cocoa bean
Cocoa bean is relatively richer in minerals
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. Cocoa bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169594/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.