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  6. Flank steak vs. Lupin Bean Raw

Flank steak vs. Lupin Bean Raw — In-Depth Nutrition Comparison

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The main differences between flank steak and lupin Bean Raw

  • Flank steak is richer in vitamin B12 and selenium, yet lupin Bean Raw is richer in copper, manganese, folate, fiber, vitamin B1, magnesium, phosphorus, and iron.
  • Daily need coverage for copper for lupin Bean Raw is 104% higher.

Food types used in this article are Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Lupins, mature seeds, raw.

Infographic

Flank steak vs Lupin Bean Raw 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 141% 53% 89% 164% 341% 130% 189% 2% 311% 45%
Contains more SeleniumSelenium +258.5%
Contains more MagnesiumMagnesium +760.9%
Contains more CalciumCalcium +780%
Contains more PotassiumPotassium +198.8%
Contains more IronIron +150.6%
Contains more CopperCopper +1146.3%
Contains more PhosphorusPhosphorus +109.5%
Contains less SodiumSodium -73.2%
Contains more ManganeseManganese +26366.7%
~equal in Zinc ~4.75mg

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 16% 0% 0% 0% 160% 51% 41% 45% 82% 0% 0% 266% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +236.2%
Contains more Vitamin B6Vitamin B6 +62.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +753.3%
Contains more Vitamin B2Vitamin B2 +65.4%
Contains more Vitamin B5Vitamin B5 +37.6%
Contains more FolateFolate +3844.4%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Flank steak Lupin Bean Raw DV% diff.
Copper 0.082mg 1.022mg 104%
Manganese 0.009mg 2.382mg 103%
Folate 9µg 355µg 87%
Fiber 0g 18.9g 76%
Vitamin B12 1.63µg 0µg 68%
Vitamin B1 0.075mg 0.64mg 47%
Magnesium 23mg 198mg 42%
Selenium 29.4µg 8.2µg 39%
Iron 1.74mg 4.36mg 33%
Phosphorus 210mg 440mg 33%
Vitamin B3 7.363mg 2.19mg 32%
Cholesterol 79mg 0mg 26%
Potassium 339mg 1013mg 20%
Choline 105.4mg 19%
Vitamin B6 0.579mg 0.357mg 17%
Protein 27.66g 36.17g 17%
Calcium 20mg 176mg 16%
Polyunsaturated fat 0.322g 2.439g 14%
Carbs 0g 40.37g 13%
Saturated fat 3.395g 1.156g 10%
Calories 192kcal 371kcal 9%
Vitamin B2 0.133mg 0.22mg 7%
Vitamin C 0mg 4.8mg 5%
Vitamin B5 0.545mg 0.75mg 4%
Vitamin E 0.38mg 3%
Sodium 56mg 15mg 2%
Monounsaturated fat 3.317g 3.94g 2%
Fats 8.23g 9.74g 2%
Vitamin K 1.4µg 1%
Zinc 4.9mg 4.75mg 1%
Net carbs 0g 21.47g N/A
Tryptophan 0.182mg 0.289mg 0%
Threonine 1.105mg 1.331mg 0%
Isoleucine 1.259mg 1.615mg 0%
Leucine 2.201mg 2.743mg 0%
Lysine 2.338mg 1.933mg 0%
Methionine 0.72mg 0.255mg 0%
Phenylalanine 1.093mg 1.435mg 0%
Valine 1.372mg 1.51mg 0%
Histidine 0.883mg 1.03mg 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
36% 10% 40% 10% 3%
Protein: 36.17 g
Fats: 9.74 g
Carbs: 40.37 g
Water: 10.44 g
Other: 3.28 g
Contains more WaterWater +514.7%
Contains more ProteinProtein +30.8%
Contains more FatsFats +18.3%
Contains more CarbsCarbs +∞%
~equal in Other ~3.28g

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
15% 52% 32%
Saturated fat: Sat. Fat 1.156 g
Monounsaturated fat: Mono. Fat 3.94 g
Polyunsaturated fat: Poly. Fat 2.439 g
Contains less Sat. FatSaturated fat -65.9%
Contains more Mono. FatMonounsaturated fat +18.8%
Contains more Poly. FatPolyunsaturated fat +657.5%

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. Lupin Bean Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172423/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.