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  6. Flank steak vs. Pigeon pea raw

Flank steak vs. Pigeon pea raw — In-Depth Nutrition Comparison

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How are flank steak and pigeon pea raw different?

  • Flank steak is higher in vitamin B12 and selenium; however, pigeon pea raw is richer in folate, copper, manganese, fiber, vitamin B1, iron, magnesium, and potassium.
  • Daily need coverage for folate for pigeon pea raw is 112% higher.
  • Flank steak has a lower glycemic index (0) than pigeon pea raw (22).

Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Pigeon peas (red gram), mature seeds, raw are the varieties used in this article.

Infographic

Flank steak vs Pigeon 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 131% 39% 123% 196% 352% 75% 157% 2.2% 234% 45%
Contains more ZincZinc +77.5%
Contains more SeleniumSelenium +258.5%
Contains more MagnesiumMagnesium +695.7%
Contains more CalciumCalcium +550%
Contains more PotassiumPotassium +310.6%
Contains more IronIron +200.6%
Contains more CopperCopper +1189%
Contains more PhosphorusPhosphorus +74.8%
Contains less SodiumSodium -69.6%
Contains more ManganeseManganese +19800%

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% 0.33% 0% 0% 161% 43% 56% 76% 65% 0% 0% 342% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +148.3%
Contains more Vitamin B6Vitamin B6 +104.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +757.3%
Contains more Vitamin B2Vitamin B2 +40.6%
Contains more Vitamin B5Vitamin B5 +132.3%
Contains more FolateFolate +4966.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Flank steak Pigeon pea raw DV% diff.
Folate 9µg 456µg 112%
Copper 0.082mg 1.057mg 108%
Manganese 0.009mg 1.791mg 77%
Vitamin B12 1.63µg 0µg 68%
Fiber 0g 15g 60%
Vitamin B1 0.075mg 0.643mg 47%
Iron 1.74mg 5.23mg 44%
Selenium 29.4µg 8.2µg 39%
Magnesium 23mg 183mg 38%
Potassium 339mg 1392mg 31%
Vitamin B3 7.363mg 2.965mg 27%
Cholesterol 79mg 0mg 26%
Vitamin B6 0.579mg 0.283mg 23%
Phosphorus 210mg 367mg 22%
Carbs 0g 62.78g 21%
Zinc 4.9mg 2.76mg 19%
Choline 105.4mg 19%
Saturated fat 3.395g 0.33g 14%
Vitamin B5 0.545mg 1.266mg 14%
Protein 27.66g 21.7g 12%
Calcium 20mg 130mg 11%
Fats 8.23g 1.49g 10%
Monounsaturated fat 3.317g 0.012g 8%
Calories 192kcal 343kcal 8%
Vitamin B2 0.133mg 0.187mg 4%
Vitamin E 0.38mg 3%
Polyunsaturated fat 0.322g 0.814g 3%
Sodium 56mg 17mg 2%
Vitamin K 1.4µg 1%
Net carbs 0g 47.78g N/A
Vitamin A 0µg 1µg 0%
Tryptophan 0.182mg 0.212mg 0%
Threonine 1.105mg 0.767mg 0%
Isoleucine 1.259mg 0.785mg 0%
Leucine 2.201mg 1.549mg 0%
Lysine 2.338mg 1.521mg 0%
Methionine 0.72mg 0.243mg 0%
Phenylalanine 1.093mg 1.858mg 0%
Valine 1.372mg 0.937mg 0%
Histidine 0.883mg 0.774mg 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
22% 63% 11% 3%
Protein: 21.7 g
Fats: 1.49 g
Carbs: 62.78 g
Water: 10.59 g
Other: 3.44 g
Contains more ProteinProtein +27.5%
Contains more FatsFats +452.3%
Contains more WaterWater +505.9%
Contains more CarbsCarbs +∞%
~equal in Other ~3.44g

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
29% 70%
Saturated fat: Sat. Fat 0.33 g
Monounsaturated fat: Mono. Fat 0.012 g
Polyunsaturated fat: Poly. Fat 0.814 g
Contains more Mono. FatMonounsaturated fat +27541.7%
Contains less Sat. FatSaturated fat -90.3%
Contains more Poly. FatPolyunsaturated fat +152.8%

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. Pigeon pea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172436/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.