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  6. Flank steak vs. Pea raw

Flank steak vs. Pea raw — In-Depth Nutrition Comparison

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Important differences between flank steak and pea raw

  • Flank steak has more vitamin B12, selenium, zinc, vitamin B3, and vitamin B6; however, pea raw has more vitamin C, fiber, vitamin K, and manganese.
  • Flank steak's daily need coverage for vitamin B12 is 68% more.
  • Pea raw has a higher glycemic index than flank steak.

The food varieties used in the comparison are Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Peas, green, raw.

Infographic

Flank steak vs Pea 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 24% 7.5% 22% 55% 59% 34% 46% 0.65% 53% 9.8%
Contains more PotassiumPotassium +38.9%
Contains more IronIron +18.4%
Contains more ZincZinc +295.2%
Contains more PhosphorusPhosphorus +94.4%
Contains more SeleniumSelenium +1533.3%
Contains more MagnesiumMagnesium +43.5%
Contains more CalciumCalcium +25%
Contains more CopperCopper +114.6%
Contains less SodiumSodium -91.1%
Contains more ManganeseManganese +4455.6%

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 133% 13% 2.6% 0% 67% 30% 39% 6.2% 39% 0% 62% 49% 15%
Contains more Vitamin EVitamin E +192.3%
Contains more Vitamin B3Vitamin B3 +252.3%
Contains more Vitamin B5Vitamin B5 +424%
Contains more Vitamin B6Vitamin B6 +242.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +271.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +254.7%
Contains more Vitamin KVitamin K +1671.4%
Contains more FolateFolate +622.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.132mg

All nutrients comparison - raw data values

Nutrient Flank steak Pea raw DV% diff.
Vitamin B12 1.63µg 0µg 68%
Selenium 29.4µg 1.8µg 50%
Protein 27.66g 5.42g 44%
Vitamin C 0mg 40mg 44%
Vitamin B3 7.363mg 2.09mg 33%
Zinc 4.9mg 1.24mg 33%
Vitamin B6 0.579mg 0.169mg 32%
Cholesterol 79mg 0mg 26%
Fiber 0g 5.7g 23%
Vitamin K 1.4µg 24.8µg 20%
Manganese 0.009mg 0.41mg 17%
Vitamin B1 0.075mg 0.266mg 16%
Saturated fat 3.395g 0.071g 15%
Phosphorus 210mg 108mg 15%
Folate 9µg 65µg 14%
Choline 105.4mg 28.4mg 14%
Fats 8.23g 0.4g 12%
Copper 0.082mg 0.176mg 10%
Vitamin B5 0.545mg 0.104mg 9%
Monounsaturated fat 3.317g 0.035g 8%
Calories 192kcal 81kcal 6%
Carbs 0g 14.45g 5%
Vitamin A 0µg 38µg 4%
Iron 1.74mg 1.47mg 3%
Potassium 339mg 244mg 3%
Vitamin E 0.38mg 0.13mg 2%
Magnesium 23mg 33mg 2%
Sodium 56mg 5mg 2%
Polyunsaturated fat 0.322g 0.187g 1%
Calcium 20mg 25mg 1%
Net carbs 0g 8.75g N/A
Sugar 0g 5.67g N/A
Vitamin B2 0.133mg 0.132mg 0%
Tryptophan 0.182mg 0.037mg 0%
Threonine 1.105mg 0.203mg 0%
Isoleucine 1.259mg 0.195mg 0%
Leucine 2.201mg 0.323mg 0%
Lysine 2.338mg 0.317mg 0%
Methionine 0.72mg 0.082mg 0%
Phenylalanine 1.093mg 0.2mg 0%
Valine 1.372mg 0.235mg 0%
Histidine 0.883mg 0.107mg 0%
Fructose 0.39g 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
5% 14% 79%
Protein: 5.42 g
Fats: 0.4 g
Carbs: 14.45 g
Water: 78.86 g
Other: 0.87 g
Contains more ProteinProtein +410.3%
Contains more FatsFats +1957.5%
Contains more CarbsCarbs +∞%
Contains more WaterWater +22.9%
~equal in Other ~0.87g

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
24% 12% 64%
Saturated fat: Sat. Fat 0.071 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.187 g
Contains more Mono. FatMonounsaturated fat +9377.1%
Contains more Poly. FatPolyunsaturated fat +72.2%
Contains less Sat. FatSaturated fat -97.9%

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. Pea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170419/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.