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  6. Flank steak vs. Lablab

Flank steak vs. Lablab — In-Depth Nutrition Comparison

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What are the main differences between flank steak and lablab?

  • Flank steak is richer in vitamin B12, selenium, vitamin B3, vitamin B6, and zinc, while lablab is higher in iron, copper, and manganese.
  • Flank steak's daily need coverage for vitamin B12 is 68% higher.
  • Lablab has a higher glycemic index (45) than flank steak (0).

We used Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Hyacinth beans, mature seeds, cooked, boiled, without salt types in this comparison.

Infographic

Flank steak vs Lablab 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%
Lablab
Lablab
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 59% 12% 30% 172% 114% 78% 51% 0.91% 63% 15%
Contains more ZincZinc +71.9%
Contains more PhosphorusPhosphorus +75%
Contains more SeleniumSelenium +950%
Contains more MagnesiumMagnesium +256.5%
Contains more CalciumCalcium +100%
Contains more IronIron +163.2%
Contains more CopperCopper +315.9%
Contains less SodiumSodium -87.5%
Contains more ManganeseManganese +5255.6%
~equal in Potassium ~337mg

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%
Lablab
Lablab
1
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% 0% 0% 68% 8.5% 7.7% 19% 8.5% 0% 0% 3% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +259.5%
Contains more Vitamin B3Vitamin B3 +1691.5%
Contains more Vitamin B5Vitamin B5 +72.5%
Contains more Vitamin B6Vitamin B6 +1464.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +125%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +260%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Flank steak Lablab DV% diff.
Vitamin B12 1.63µg 0µg 68%
Selenium 29.4µg 2.8µg 48%
Vitamin B3 7.363mg 0.411mg 43%
Vitamin B6 0.579mg 0.037mg 42%
Protein 27.66g 8.14g 39%
Iron 1.74mg 4.58mg 36%
Copper 0.082mg 0.341mg 29%
Cholesterol 79mg 0mg 26%
Manganese 0.009mg 0.482mg 21%
Choline 105.4mg 19%
Zinc 4.9mg 2.85mg 19%
Vitamin B1 0.075mg 0.27mg 16%
Saturated fat 3.395g 0.099g 15%
Magnesium 23mg 82mg 14%
Phosphorus 210mg 120mg 13%
Fats 8.23g 0.58g 12%
Monounsaturated fat 3.317g 0.026g 8%
Carbs 0g 20.69g 7%
Vitamin B2 0.133mg 0.037mg 7%
Vitamin B5 0.545mg 0.316mg 5%
Calories 192kcal 117kcal 4%
Vitamin E 0.38mg 3%
Sodium 56mg 7mg 2%
Calcium 20mg 40mg 2%
Vitamin K 1.4µg 1%
Folate 9µg 4µg 1%
Polyunsaturated fat 0.322g 0.245g 1%
Net carbs 0g 20.69g N/A
Potassium 339mg 337mg 0%
Tryptophan 0.182mg 0.068mg 0%
Threonine 1.105mg 0.315mg 0%
Isoleucine 1.259mg 0.39mg 0%
Leucine 2.201mg 0.691mg 0%
Lysine 2.338mg 0.556mg 0%
Methionine 0.72mg 0.065mg 0%
Phenylalanine 1.093mg 0.41mg 0%
Valine 1.372mg 0.422mg 0%
Histidine 0.883mg 0.233mg 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
Lablab
Lablab
3
8% 21% 69%
Protein: 8.14 g
Fats: 0.58 g
Carbs: 20.69 g
Water: 69.13 g
Other: 1.46 g
Contains more ProteinProtein +239.8%
Contains more FatsFats +1319%
Contains more CarbsCarbs +∞%
~equal in Water ~69.13g
~equal in Other ~1.46g

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
Lablab
Lablab
1
27% 7% 66%
Saturated fat: Sat. Fat 0.099 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.245 g
Contains more Mono. FatMonounsaturated fat +12657.7%
Contains more Poly. FatPolyunsaturated fat +31.4%
Contains less Sat. FatSaturated fat -97.1%

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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. Lablab - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175211/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.