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  6. Flank steak vs. Refried beans

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

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Differences between flank steak and refried beans

  • Flank steak has more vitamin B12, vitamin B3, selenium, zinc, vitamin B6, phosphorus, and choline, while refried beans have more fiber.
  • Flank steak's daily need coverage for vitamin B12 is 68% higher.
  • Flank steak has a lower glycemic index. The glycemic index of flank steak is 0, while the glycemic index of refried beans is 38.

The food types used in this comparison are Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Refried beans, canned, traditional style (includes USDA commodity).

Infographic

Flank steak vs Refried beans 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 25% 8.7% 28% 54% 43% 16% 39% 48% 38% 32%
Contains more IronIron +20.8%
Contains more ZincZinc +744.8%
Contains more PhosphorusPhosphorus +128.3%
Contains less SodiumSodium -84.9%
Contains more SeleniumSelenium +406.9%
Contains more MagnesiumMagnesium +52.2%
Contains more CalciumCalcium +45%
Contains more CopperCopper +57.3%
Contains more ManganeseManganese +3111.1%
~equal in Potassium ~319mg

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 20% 0% 1.8% 0% 19% 18% 6.9% 11% 24% 0% 5.3% 8.3% 12%
Contains more Vitamin EVitamin E +322.2%
Contains more Vitamin B2Vitamin B2 +68.4%
Contains more Vitamin B3Vitamin B3 +1906.3%
Contains more Vitamin B5Vitamin B5 +188.4%
Contains more Vitamin B6Vitamin B6 +462.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +397.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +50%
Contains more FolateFolate +22.2%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.076mg

All nutrients comparison - raw data values

Nutrient Flank steak Refried beans DV% diff.
Vitamin B12 1.63µg 0µg 68%
Protein 27.66g 4.98g 45%
Vitamin B3 7.363mg 0.367mg 44%
Selenium 29.4µg 5.8µg 43%
Zinc 4.9mg 0.58mg 39%
Vitamin B6 0.579mg 0.103mg 37%
Cholesterol 79mg 0mg 26%
Histidine 0.883mg 153mg 22%
Phosphorus 210mg 92mg 17%
Choline 105.4mg 21.2mg 15%
Fiber 0g 3.7g 15%
Sodium 56mg 370mg 14%
Saturated fat 3.395g 0.631g 13%
Manganese 0.009mg 0.289mg 12%
Fats 8.23g 2.01g 10%
Vitamin C 0mg 6mg 7%
Monounsaturated fat 3.317g 0.601g 7%
Vitamin B5 0.545mg 0.189mg 7%
Calories 192kcal 90kcal 5%
Copper 0.082mg 0.129mg 5%
Carbs 0g 13.55g 5%
Vitamin B2 0.133mg 0.079mg 4%
Iron 1.74mg 1.44mg 4%
Starch 7.43g 3%
Magnesium 23mg 35mg 3%
Vitamin E 0.38mg 0.09mg 2%
Calcium 20mg 29mg 1%
Polyunsaturated fat 0.322g 0.543g 1%
Folate 9µg 11µg 1%
Vitamin K 1.4µg 2.1µg 1%
Potassium 339mg 319mg 1%
Net carbs 0g 9.85g N/A
Sugar 0g 0.54g N/A
Vitamin B1 0.075mg 0.076mg 0%
Trans fat 0.016g N/A
Tryptophan 0.182mg 0.065mg 0%
Threonine 1.105mg 0.231mg 0%
Isoleucine 1.259mg 0.242mg 0%
Leucine 2.201mg 0.438mg 0%
Lysine 2.338mg 0.377mg 0%
Methionine 0.72mg 0.083mg 0%
Phenylalanine 1.093mg 0.297mg 0%
Valine 1.372mg 0.287mg 0%
Omega-3 - ALA 0.169g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 0.36g N/A

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% 2% 14% 78% 2%
Protein: 4.98 g
Fats: 2.01 g
Carbs: 13.55 g
Water: 77.75 g
Other: 1.71 g
Contains more ProteinProtein +455.4%
Contains more FatsFats +309.5%
Contains more CarbsCarbs +∞%
Contains more WaterWater +21.2%
~equal in Other ~1.71g

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
36% 34% 31%
Saturated fat: Sat. Fat 0.631 g
Monounsaturated fat: Mono. Fat 0.601 g
Polyunsaturated fat: Poly. Fat 0.543 g
Contains more Mono. FatMonounsaturated fat +451.9%
Contains less Sat. FatSaturated fat -81.4%
Contains more Poly. FatPolyunsaturated fat +68.6%

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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. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/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.