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

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What are the main differences between flank steak and jelly bean?

  • Flank steak has more vitamin B12, selenium, vitamin B3, vitamin B6, zinc, phosphorus, iron, and choline than jelly bean.
  • Flank steak's daily need coverage for vitamin B12 is 68% higher.
  • Jelly bean has a higher glycemic index (80) than flank steak (0).

We used Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled and Candies, jellybeans types in this comparison.

Infographic

Flank steak vs Jelly 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 1.4% 0.9% 3.3% 4.9% 9.3% 1.4% 1.7% 6.5% 4.6% 6%
Contains more MagnesiumMagnesium +1050%
Contains more CalciumCalcium +566.7%
Contains more PotassiumPotassium +816.2%
Contains more IronIron +1238.5%
Contains more CopperCopper +192.9%
Contains more ZincZinc +9700%
Contains more PhosphorusPhosphorus +5150%
Contains more SeleniumSelenium +2572.7%
Contains less SodiumSodium -10.7%
Contains more ManganeseManganese +288.9%

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% 0% 0% 1% 2.5% 0.15% 0.54% 0.92% 0% 0% 0% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1775%
Contains more Vitamin B2Vitamin B2 +1109.1%
Contains more Vitamin B3Vitamin B3 +91937.5%
Contains more Vitamin B5Vitamin B5 +5955.6%
Contains more Vitamin B6Vitamin B6 +14375%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~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
94% 6%
Protein: 0 g
Fats: 0.05 g
Carbs: 93.55 g
Water: 6.3 g
Other: 0.1 g
Contains more ProteinProtein +∞%
Contains more FatsFats +16360%
Contains more WaterWater +918.6%
Contains more CarbsCarbs +∞%
~equal in Other ~0.1g

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

All nutrients comparison - raw data values

Nutrient Flank steak Jelly bean DV% diff.
Vitamin B12 1.63µg 0µg 68%
Protein 27.66g 0g 55%
Selenium 29.4µg 1.1µg 51%
Vitamin B3 7.363mg 0.008mg 46%
Vitamin B6 0.579mg 0.004mg 44%
Zinc 4.9mg 0.05mg 44%
Carbs 0g 93.55g 31%
Phosphorus 210mg 4mg 29%
Cholesterol 79mg 0mg 26%
Iron 1.74mg 0.13mg 20%
Choline 105.4mg 0mg 19%
Saturated fat 3.395g 0g 15%
Fats 8.23g 0.05g 13%
Vitamin B5 0.545mg 0.009mg 11%
Calories 192kcal 375kcal 9%
Vitamin B2 0.133mg 0.011mg 9%
Potassium 339mg 37mg 9%
Monounsaturated fat 3.317g 0g 8%
Vitamin B1 0.075mg 0.004mg 6%
Copper 0.082mg 0.028mg 6%
Magnesium 23mg 2mg 5%
Vitamin E 0.38mg 0mg 3%
Polyunsaturated fat 0.322g 0g 2%
Calcium 20mg 3mg 2%
Folate 9µg 0µg 2%
Manganese 0.009mg 0.035mg 1%
Fiber 0g 0.2g 1%
Vitamin K 1.4µg 0µg 1%
Net carbs 0g 93.35g N/A
Sugar 0g 70g N/A
Sodium 56mg 50mg 0%
Tryptophan 0.182mg 0%
Threonine 1.105mg 0%
Isoleucine 1.259mg 0%
Leucine 2.201mg 0%
Lysine 2.338mg 0%
Methionine 0.72mg 0%
Phenylalanine 1.093mg 0%
Valine 1.372mg 0%
Histidine 0.883mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flank steak Jelly 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
0%
Jelly bean
Minerals Daily Need Coverage Score
54%
Flank steak
4%
Jelly bean

Comparison summary

Which food is lower in Cholesterol?
Jelly bean
Jelly bean is lower in Cholesterol (difference - 79mg)
Which food contains less Sodium?
Jelly bean
Jelly bean contains less Sodium (difference - 6mg)
Which food is lower in Saturated fat?
Jelly bean
Jelly bean is lower in Saturated fat (difference - 3.395g)
Which food is lower in Sugar?
Flank steak
Flank steak is lower in Sugar (difference - 70g)
Which food is lower in glycemic index?
Flank steak
Flank steak is lower in glycemic index (difference - 80)
Which food is cheaper?
Flank steak
Flank steak is cheaper (difference - $2)
Which food is richer in minerals?
Flank steak
Flank steak is relatively richer in minerals
Which food is richer in vitamins?
Flank steak
Flank steak is relatively richer in vitamins

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. Jelly bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167991/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.