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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.
  • Flank steak has a lower glycemic index. The glycemic index of flank steak is 0, while the glycemic index of cowpea (Black-eyed pea) is 52.

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.
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 38% 7.2% 25% 94% 89% 35% 67% 0.52% 62% 14%
Contains more PotassiumPotassium +21.9%
Contains more ZincZinc +279.8%
Contains more PhosphorusPhosphorus +34.6%
Contains more SeleniumSelenium +1076%
Contains more MagnesiumMagnesium +130.4%
Contains more CalciumCalcium +20%
Contains more IronIron +44.3%
Contains more CopperCopper +226.8%
Contains less SodiumSodium -92.9%
Contains more ManganeseManganese +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.
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 1.3% 0.33% 5.6% 0% 51% 13% 9.3% 25% 23% 0% 4.3% 156% 18%
Contains more Vitamin EVitamin E +35.7%
Contains more Vitamin B2Vitamin B2 +141.8%
Contains more Vitamin B3Vitamin B3 +1387.5%
Contains more Vitamin B5Vitamin B5 +32.6%
Contains more Vitamin B6Vitamin B6 +479%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +227.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +169.3%
Contains more Vitamin KVitamin K +21.4%
Contains more FolateFolate +2211.1%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Flank steak Cowpea (Black-eyed pea) DV% diff.
Vitamin B12 1.63µg 0µg 68%
Folate 9µg 208µg 50%
Selenium 29.4µg 2.5µg 49%
Vitamin B3 7.363mg 0.495mg 43%
Protein 27.66g 7.73g 40%
Vitamin B6 0.579mg 0.1mg 37%
Zinc 4.9mg 1.29mg 33%
Cholesterol 79mg 0mg 26%
Fiber 0g 6.5g 26%
Copper 0.082mg 0.268mg 21%
Manganese 0.009mg 0.475mg 20%
Saturated fat 3.395g 0.138g 15%
Choline 105.4mg 32.2mg 13%
Fats 8.23g 0.53g 12%
Vitamin B1 0.075mg 0.202mg 11%
Iron 1.74mg 2.51mg 10%
Phosphorus 210mg 156mg 8%
Monounsaturated fat 3.317g 0.044g 8%
Magnesium 23mg 53mg 7%
Carbs 0g 20.76g 7%
Vitamin B2 0.133mg 0.055mg 6%
Calories 192kcal 116kcal 4%
Vitamin B5 0.545mg 0.411mg 3%
Potassium 339mg 278mg 2%
Sodium 56mg 4mg 2%
Vitamin E 0.38mg 0.28mg 1%
Polyunsaturated fat 0.322g 0.225g 1%
Vitamin C 0mg 0.4mg 0%
Net carbs 0g 14.26g N/A
Calcium 20mg 24mg 0%
Sugar 0g 3.3g N/A
Vitamin A 0µg 1µg 0%
Vitamin K 1.4µg 1.7µg 0%
Tryptophan 0.182mg 0.095mg 0%
Threonine 1.105mg 0.294mg 0%
Isoleucine 1.259mg 0.314mg 0%
Leucine 2.201mg 0.592mg 0%
Lysine 2.338mg 0.523mg 0%
Methionine 0.72mg 0.11mg 0%
Phenylalanine 1.093mg 0.451mg 0%
Valine 1.372mg 0.368mg 0%
Histidine 0.883mg 0.24mg 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
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 ProteinProtein +257.8%
Contains more FatsFats +1452.8%
Contains more CarbsCarbs +∞%
~equal in Water ~70.04g
~equal in Other ~0.94g

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
34% 11% 55%
Saturated fat: Sat. Fat 0.138 g
Monounsaturated fat: Mono. Fat 0.044 g
Polyunsaturated fat: Poly. Fat 0.225 g
Contains more Mono. FatMonounsaturated fat +7438.6%
Contains more Poly. FatPolyunsaturated fat +43.1%
Contains less Sat. FatSaturated fat -95.9%

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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.