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  6. Flank steak vs. Cowpea (Black-eyed pea)

Flank steak vs. Cowpea (Black-eyed pea) — In-Depth Nutrition Comparison

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Differences between Flank steak and Cowpea (Black-eyed pea)

  • Flank steak has more Vitamin B12, Selenium, Vitamin B3, Vitamin B6, and Zinc, while Cowpea (Black-eyed pea) has more Folate, Fiber, Copper, and Manganese.
  • Flank steak's daily need coverage for Vitamin B12 is 68% higher.

The food types used in this comparison are Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled and Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt.

Infographic

Flank steak vs Cowpea (Black-eyed pea) 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.
Flank steak
Flank steak
4
:
6
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
Contains more Phosphorus +34.6%
Contains more Potassium +21.9%
Contains more Zinc +279.8%
Contains more Selenium +1076%
Contains more Calcium +20%
Contains more Iron +44.3%
Contains more Magnesium +130.4%
Contains less Sodium -92.9%
Contains more Copper +226.8%
Contains more Manganese +5177.8%
Flank steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 66% 17% 90% 30% 8% 134% 28% 2% 161%
Cowpea (Black-eyed pea)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 95% 38% 67% 25% 1% 36% 90% 62% 14%
Contains more Phosphorus +34.6%
Contains more Potassium +21.9%
Contains more Zinc +279.8%
Contains more Selenium +1076%
Contains more Calcium +20%
Contains more Iron +44.3%
Contains more Magnesium +130.4%
Contains less Sodium -92.9%
Contains more Copper +226.8%
Contains more Manganese +5177.8%

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.
Flank steak
Flank steak
6
:
6
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
Contains more Vitamin E +35.7%
Contains more Vitamin B2 +141.8%
Contains more Vitamin B3 +1387.5%
Contains more Vitamin B5 +32.6%
Contains more Vitamin B6 +479%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +169.3%
Contains more Folate +2211.1%
Contains more Vitamin K +21.4%
Flank steak
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 8% 0% 0% 19% 31% 139% 33% 134% 7% 204% 4%
Cowpea (Black-eyed pea)
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 0% 2% 51% 13% 10% 25% 24% 156% 0% 5%
Contains more Vitamin E +35.7%
Contains more Vitamin B2 +141.8%
Contains more Vitamin B3 +1387.5%
Contains more Vitamin B5 +32.6%
Contains more Vitamin B6 +479%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +169.3%
Contains more Folate +2211.1%
Contains more Vitamin K +21.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flank steak
Flank steak
2
:
3
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
Contains more Protein +257.8%
Contains more Fats +1452.8%
Contains more Carbs +∞%
Equal in Water - 70.04
Equal in Other - 0.94
Flank steak
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Cowpea (Black-eyed pea)
8% 21% 70%
Protein: 7.73 g
Fats: 0.53 g
Carbs: 20.76 g
Water: 70.04 g
Other: 0.94 g
Contains more Protein +257.8%
Contains more Fats +1452.8%
Contains more Carbs +∞%
Equal in Water - 70.04
Equal in Other - 0.94

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flank steak
Flank steak
2
:
1
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
Contains more Monounsaturated Fat +7438.6%
Contains more Polyunsaturated fat +43.1%
Contains less Saturated Fat -95.9%
Flank steak
48% 47% 5%
Saturated Fat: 3.395 g
Monounsaturated Fat: 3.317 g
Polyunsaturated fat: 0.322 g
Cowpea (Black-eyed pea)
34% 11% 55%
Saturated Fat: 0.138 g
Monounsaturated Fat: 0.044 g
Polyunsaturated fat: 0.225 g
Contains more Monounsaturated Fat +7438.6%
Contains more Polyunsaturated fat +43.1%
Contains less Saturated Fat -95.9%

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 Cowpea (Black-eyed pea)
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Flank steak Cowpea (Black-eyed pea) Opinion
Net carbs 0g 14.26g Cowpea (Black-eyed pea)
Protein 27.66g 7.73g Flank steak
Fats 8.23g 0.53g Flank steak
Carbs 0g 20.76g Cowpea (Black-eyed pea)
Calories 192kcal 116kcal Flank steak
Sugar 0g 3.3g Flank steak
Fiber 0g 6.5g Cowpea (Black-eyed pea)
Calcium 20mg 24mg Cowpea (Black-eyed pea)
Iron 1.74mg 2.51mg Cowpea (Black-eyed pea)
Magnesium 23mg 53mg Cowpea (Black-eyed pea)
Phosphorus 210mg 156mg Flank steak
Potassium 339mg 278mg Flank steak
Sodium 56mg 4mg Cowpea (Black-eyed pea)
Zinc 4.9mg 1.29mg Flank steak
Copper 0.082mg 0.268mg Cowpea (Black-eyed pea)
Manganese 0.009mg 0.475mg Cowpea (Black-eyed pea)
Selenium 29.4µg 2.5µg Flank steak
Vitamin A 0IU 15IU Cowpea (Black-eyed pea)
Vitamin A RAE 0µg 1µg Cowpea (Black-eyed pea)
Vitamin E 0.38mg 0.28mg Flank steak
Vitamin C 0mg 0.4mg Cowpea (Black-eyed pea)
Vitamin B1 0.075mg 0.202mg Cowpea (Black-eyed pea)
Vitamin B2 0.133mg 0.055mg Flank steak
Vitamin B3 7.363mg 0.495mg Flank steak
Vitamin B5 0.545mg 0.411mg Flank steak
Vitamin B6 0.579mg 0.1mg Flank steak
Folate 9µg 208µg Cowpea (Black-eyed pea)
Vitamin B12 1.63µg 0µg Flank steak
Vitamin K 1.4µg 1.7µg Cowpea (Black-eyed pea)
Tryptophan 0.182mg 0.095mg Flank steak
Threonine 1.105mg 0.294mg Flank steak
Isoleucine 1.259mg 0.314mg Flank steak
Leucine 2.201mg 0.592mg Flank steak
Lysine 2.338mg 0.523mg Flank steak
Methionine 0.72mg 0.11mg Flank steak
Phenylalanine 1.093mg 0.451mg Flank steak
Valine 1.372mg 0.368mg Flank steak
Histidine 0.883mg 0.24mg Flank steak
Cholesterol 79mg 0mg Cowpea (Black-eyed pea)
Saturated Fat 3.395g 0.138g Cowpea (Black-eyed pea)
Monounsaturated Fat 3.317g 0.044g Flank steak
Polyunsaturated fat 0.322g 0.225g Flank steak

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flank steak Cowpea (Black-eyed pea)
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
48%
Flank steak
24%
Cowpea (Black-eyed pea)
Minerals Daily Need Coverage Score
54%
Flank steak
43%
Cowpea (Black-eyed pea)

Comparison summary

Which food is lower in Sugar?
Flank steak
Flank steak is lower in Sugar (difference - 3.3g)
Which food is lower in glycemic index?
Flank steak
Flank steak is lower in glycemic index (difference - 52)
Which food is cheaper?
Flank steak
Flank steak is cheaper (difference - $2)
Which food contains less Sodium?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) contains less Sodium (difference - 52mg)
Which food is lower in Cholesterol?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in Cholesterol (difference - 79mg)
Which food is lower in Saturated Fat?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in Saturated Fat (difference - 3.257g)
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.

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. Cowpea (Black-eyed pea) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173759/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.