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  6. Flank steak vs. Lima beans

Flank steak vs. Lima beans — In-Depth Nutrition Comparison

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Significant differences between flank steak and lima beans

  • Flank steak has more vitamin B12, selenium, vitamin B3, zinc, and vitamin B6; however, lima beans are richer in fiber, manganese, folate, and copper.
  • Flank steak covers your daily vitamin B12 needs 68% more than lima beans.
  • Lima beans have a higher glycemic index. The glycemic index of lima beans is 32, while the glycemic index of flank steak is 0.

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

Infographic

Flank steak vs Lima beans 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 31% 5.1% 45% 90% 78% 26% 48% 0.26% 67% 25%
Contains more CalciumCalcium +17.6%
Contains more ZincZinc +415.8%
Contains more PhosphorusPhosphorus +89.2%
Contains more SeleniumSelenium +553.3%
Contains more MagnesiumMagnesium +87%
Contains more PotassiumPotassium +49.9%
Contains more IronIron +37.4%
Contains more CopperCopper +186.6%
Contains less SodiumSodium -96.4%
Contains more ManganeseManganese +5633.3%

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% 3.6% 0% 40% 13% 7.9% 25% 37% 0% 5% 62% 18%
Contains more Vitamin EVitamin E +111.1%
Contains more Vitamin B2Vitamin B2 +141.8%
Contains more Vitamin B3Vitamin B3 +1648.9%
Contains more Vitamin B5Vitamin B5 +29.1%
Contains more Vitamin B6Vitamin B6 +259.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +224.3%
Contains more Vitamin B1Vitamin B1 +114.7%
Contains more Vitamin KVitamin K +42.9%
Contains more FolateFolate +822.2%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Flank steak Lima beans DV% diff.
Vitamin B12 1.63µg 0µg 68%
Selenium 29.4µg 4.5µg 45%
Vitamin B3 7.363mg 0.421mg 43%
Protein 27.66g 7.8g 40%
Zinc 4.9mg 0.95mg 36%
Vitamin B6 0.579mg 0.161mg 32%
Fiber 0g 7g 28%
Cholesterol 79mg 0mg 26%
Manganese 0.009mg 0.516mg 22%
Folate 9µg 83µg 19%
Copper 0.082mg 0.235mg 17%
Saturated fat 3.395g 0.089g 15%
Phosphorus 210mg 111mg 14%
Choline 105.4mg 32.5mg 13%
Fats 8.23g 0.38g 12%
Iron 1.74mg 2.39mg 8%
Monounsaturated fat 3.317g 0.034g 8%
Carbs 0g 20.88g 7%
Vitamin B1 0.075mg 0.161mg 7%
Vitamin B2 0.133mg 0.055mg 6%
Potassium 339mg 508mg 5%
Magnesium 23mg 43mg 5%
Calories 192kcal 115kcal 4%
Vitamin B5 0.545mg 0.422mg 2%
Sodium 56mg 2mg 2%
Vitamin E 0.38mg 0.18mg 1%
Vitamin K 1.4µg 2µg 1%
Polyunsaturated fat 0.322g 0.171g 1%
Net carbs 0g 13.88g N/A
Calcium 20mg 17mg 0%
Sugar 0g 2.9g N/A
Tryptophan 0.182mg 0.092mg 0%
Threonine 1.105mg 0.337mg 0%
Isoleucine 1.259mg 0.411mg 0%
Leucine 2.201mg 0.673mg 0%
Lysine 2.338mg 0.523mg 0%
Methionine 0.72mg 0.099mg 0%
Phenylalanine 1.093mg 0.449mg 0%
Valine 1.372mg 0.469mg 0%
Histidine 0.883mg 0.238mg 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: 7.8 g
Fats: 0.38 g
Carbs: 20.88 g
Water: 69.79 g
Other: 1.15 g
Contains more ProteinProtein +254.6%
Contains more FatsFats +2065.8%
Contains more CarbsCarbs +∞%
~equal in Water ~69.79g
~equal in Other ~1.15g

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
30% 12% 58%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.171 g
Contains more Mono. FatMonounsaturated fat +9655.9%
Contains more Poly. FatPolyunsaturated fat +88.3%
Contains less Sat. FatSaturated fat -97.4%

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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. Lima beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174253/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.