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

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A recap on differences between flank steak and soup beans

  • Flank steak is higher in vitamin B12, vitamin B3, selenium, vitamin B6, zinc, and phosphorus, yet soup beans are higher in vitamin A and fiber.
  • Flank steak covers your daily vitamin B12 needs 67% more than soup beans.
  • Flank steak contains 12 times more vitamin B6 than soup beans. While flank steak contains 0.579mg of vitamin B6, soup beans contain only 0.05mg.
  • The amount of cholesterol in soup beans is lower.
  • The glycemic index of flank steak is lower.

Food varieties used in this article are Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled and Soup, bean with ham, canned, chunky, ready-to-serve.

Infographic

Flank steak vs Soup 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 14% 9.6% 15% 50% 53% 12% 25% 52% 38% 38%
Contains more MagnesiumMagnesium +21.1%
Contains more PotassiumPotassium +93.7%
Contains more IronIron +30.8%
Contains more ZincZinc +1013.6%
Contains more PhosphorusPhosphorus +255.9%
Contains less SodiumSodium -86%
Contains more SeleniumSelenium +326.1%
Contains more CalciumCalcium +60%
Contains more CopperCopper +95.1%
Contains more ManganeseManganese +3122.2%

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 6% 27% 0% 0% 15% 14% 13% 2.4% 12% 3.8% 0% 9% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +25%
Contains more Vitamin B2Vitamin B2 +121.7%
Contains more Vitamin B3Vitamin B3 +951.9%
Contains more Vitamin B5Vitamin B5 +1262.5%
Contains more Vitamin B6Vitamin B6 +1058%
Contains more Vitamin B12Vitamin B12 +5333.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +33.3%
~equal in Vitamin D ~µg

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% 4% 11% 79%
Protein: 5.19 g
Fats: 3.5 g
Carbs: 11.16 g
Water: 78.63 g
Other: 1.52 g
Contains more ProteinProtein +432.9%
Contains more FatsFats +135.1%
Contains more CarbsCarbs +∞%
Contains more WaterWater +22.5%
~equal in Other ~1.52g

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
41% 47% 12%
Saturated fat: Sat. Fat 1.37 g
Monounsaturated fat: Mono. Fat 1.58 g
Polyunsaturated fat: Poly. Fat 0.39 g
Contains more Mono. FatMonounsaturated fat +109.9%
Contains less Sat. FatSaturated fat -59.6%
Contains more Poly. FatPolyunsaturated fat +21.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Flank steak Soup beans
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Flank steak Soup beans DV% diff.
Vitamin B12 1.63µg 0.03µg 67%
Protein 27.66g 5.19g 45%
Vitamin B3 7.363mg 0.7mg 42%
Selenium 29.4µg 6.9µg 41%
Vitamin B6 0.579mg 0.05mg 41%
Zinc 4.9mg 0.44mg 41%
Cholesterol 79mg 9mg 23%
Phosphorus 210mg 59mg 22%
Choline 105.4mg 19%
Fiber 0g 4.6g 18%
Sodium 56mg 400mg 15%
Manganese 0.009mg 0.29mg 12%
Vitamin B5 0.545mg 0.04mg 10%
Saturated fat 3.395g 1.37g 9%
Vitamin A 0µg 81µg 9%
Copper 0.082mg 0.16mg 9%
Fats 8.23g 3.5g 7%
Vitamin B2 0.133mg 0.06mg 6%
Iron 1.74mg 1.33mg 5%
Potassium 339mg 175mg 5%
Calories 192kcal 95kcal 5%
Carbs 0g 11.16g 4%
Monounsaturated fat 3.317g 1.58g 4%
Vitamin E 0.38mg 3%
Vitamin C 0mg 1.8mg 2%
Folate 9µg 12µg 1%
Vitamin B1 0.075mg 0.06mg 1%
Vitamin K 1.4µg 1%
Calcium 20mg 32mg 1%
Magnesium 23mg 19mg 1%
Net carbs 0g 6.56g N/A
Polyunsaturated fat 0.322g 0.39g 0%
Tryptophan 0.182mg 0%
Threonine 1.105mg 0%
Isoleucine 1.259mg 0%
Leucine 2.201mg 0%
Lysine 2.338mg 0%
Methionine 0.72mg 0%
Phenylalanine 1.093mg 0%
Valine 1.372mg 0%
Histidine 0.883mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flank steak Soup beans
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
49%
Flank steak
8%
Soup beans
Minerals Daily Need Coverage Score
54%
Flank steak
31%
Soup beans

Comparison summary

Which food is lower in Cholesterol?
Soup beans
Soup beans is lower in Cholesterol (difference - 70mg)
Which food is lower in Sugar?
Soup beans
Soup beans is lower in Sugar (difference - 0g)
Which food is lower in Saturated fat?
Soup beans
Soup beans is lower in Saturated fat (difference - 2.025g)
Which food contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 344mg)
Which food is lower in glycemic index?
Flank steak
Flank steak is lower in glycemic index (difference - 64)
Which food is richer in vitamins?
Flank steak
Flank steak is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Soup beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171144/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.