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  6. Flank steak vs. Mung bean

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

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How are flank steak and mung beans different?

  • Flank steak is richer in vitamin B12, selenium, and vitamin B3, while mung beans are higher in folate, copper, fiber, iron, vitamin B1, manganese, and magnesium.
  • Mung beans cover your daily need for folate, 154% more than flank steak.
  • Mung beans have a higher glycemic index (31) than flank steak (0).

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

Infographic

Flank steak vs Mung bean 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 135% 40% 110% 253% 314% 73% 157% 2% 135% 45%
Contains more ZincZinc +82.8%
Contains more SeleniumSelenium +258.5%
Contains more MagnesiumMagnesium +721.7%
Contains more CalciumCalcium +560%
Contains more PotassiumPotassium +267.6%
Contains more IronIron +287.4%
Contains more CopperCopper +1047.6%
Contains more PhosphorusPhosphorus +74.8%
Contains less SodiumSodium -73.2%
Contains more ManganeseManganese +11400%

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% 2% 10% 0% 155% 54% 42% 115% 88% 0% 23% 469% 53%
Contains more Vitamin B3Vitamin B3 +227.1%
Contains more Vitamin B6Vitamin B6 +51.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +34.2%
Contains more Vitamin B1Vitamin B1 +728%
Contains more Vitamin B2Vitamin B2 +75.2%
Contains more Vitamin B5Vitamin B5 +250.5%
Contains more Vitamin KVitamin K +542.9%
Contains more FolateFolate +6844.4%
~equal in Vitamin D ~0µg
~equal in Choline ~97.9mg

All nutrients comparison - raw data values

Nutrient Flank steak Mung bean DV% diff.
Folate 9µg 625µg 154%
Copper 0.082mg 0.941mg 95%
Vitamin B12 1.63µg 0µg 68%
Fiber 0g 16.3g 65%
Iron 1.74mg 6.74mg 63%
Vitamin B1 0.075mg 0.621mg 46%
Manganese 0.009mg 1.035mg 45%
Magnesium 23mg 189mg 40%
Selenium 29.4µg 8.2µg 39%
Vitamin B3 7.363mg 2.251mg 32%
Potassium 339mg 1246mg 27%
Vitamin B5 0.545mg 1.91mg 27%
Cholesterol 79mg 0mg 26%
Phosphorus 210mg 367mg 22%
Carbs 0g 62.62g 21%
Zinc 4.9mg 2.68mg 20%
Vitamin B6 0.579mg 0.382mg 15%
Saturated fat 3.395g 0.348g 14%
Calcium 20mg 132mg 11%
Fats 8.23g 1.15g 11%
Monounsaturated fat 3.317g 0.161g 8%
Calories 192kcal 347kcal 8%
Vitamin B2 0.133mg 0.233mg 8%
Protein 27.66g 23.86g 8%
Vitamin K 1.4µg 9µg 6%
Vitamin C 0mg 4.8mg 5%
Sodium 56mg 15mg 2%
Vitamin E 0.38mg 0.51mg 1%
Vitamin A 0µg 6µg 1%
Choline 105.4mg 97.9mg 1%
Net carbs 0g 46.32g N/A
Sugar 0g 6.6g N/A
Polyunsaturated fat 0.322g 0.384g 0%
Tryptophan 0.182mg 0.26mg 0%
Threonine 1.105mg 0.782mg 0%
Isoleucine 1.259mg 1.008mg 0%
Leucine 2.201mg 1.847mg 0%
Lysine 2.338mg 1.664mg 0%
Methionine 0.72mg 0.286mg 0%
Phenylalanine 1.093mg 1.443mg 0%
Valine 1.372mg 1.237mg 0%
Histidine 0.883mg 0.695mg 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
24% 63% 9% 3%
Protein: 23.86 g
Fats: 1.15 g
Carbs: 62.62 g
Water: 9.05 g
Other: 3.32 g
Contains more ProteinProtein +15.9%
Contains more FatsFats +615.7%
Contains more WaterWater +609.1%
Contains more CarbsCarbs +∞%
~equal in Other ~3.32g

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
39% 18% 43%
Saturated fat: Sat. Fat 0.348 g
Monounsaturated fat: Mono. Fat 0.161 g
Polyunsaturated fat: Poly. Fat 0.384 g
Contains more Mono. FatMonounsaturated fat +1960.2%
Contains less Sat. FatSaturated fat -89.7%
Contains more Poly. FatPolyunsaturated fat +19.3%

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. Mung bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174256/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.