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  6. Flank steak vs. Soup beans

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 Fiber, and Manganese.
  • 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 are 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.
Flank steak
Flank steak
7
:
3
Soup beans
Soup beans
Contains more Iron +30.8%
Contains more Magnesium +21.1%
Contains more Phosphorus +255.9%
Contains more Potassium +93.7%
Contains less Sodium -86%
Contains more Zinc +1013.6%
Contains more Selenium +326.1%
Contains more Calcium +60%
Contains more Copper +95.1%
Contains more Manganese +3122.2%
Flank steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 66% 17% 90% 30% 8% 134% 28% 2% 161%
Soup beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 50% 14% 26% 16% 53% 12% 54% 38% 38%
Contains more Iron +30.8%
Contains more Magnesium +21.1%
Contains more Phosphorus +255.9%
Contains more Potassium +93.7%
Contains less Sodium -86%
Contains more Zinc +1013.6%
Contains more Selenium +326.1%
Contains more Calcium +60%
Contains more Copper +95.1%
Contains more Manganese +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.
Flank steak
Flank steak
8
:
3
Soup beans
Soup beans
Contains more Vitamin B1 +25%
Contains more Vitamin B2 +121.7%
Contains more Vitamin B3 +951.9%
Contains more Vitamin B5 +1262.5%
Contains more Vitamin B6 +1058%
Contains more Vitamin B12 +5333.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Folate +33.3%
Flank steak
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 8% 0% 0% 19% 31% 139% 33% 134% 7% 204% 4%
Soup beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 98% 0% 0% 6% 15% 14% 14% 3% 12% 9% 4% 0%
Contains more Vitamin B1 +25%
Contains more Vitamin B2 +121.7%
Contains more Vitamin B3 +951.9%
Contains more Vitamin B5 +1262.5%
Contains more Vitamin B6 +1058%
Contains more Vitamin B12 +5333.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Folate +33.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flank steak
Flank steak
2
:
3
Soup beans
Soup beans
Contains more Protein +432.9%
Contains more Fats +135.1%
Contains more Carbs +∞%
Contains more Water +22.5%
Equal in Other - 1.52
Flank steak
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Soup beans
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 Protein +432.9%
Contains more Fats +135.1%
Contains more Carbs +∞%
Contains more Water +22.5%
Equal in Other - 1.52

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flank steak
Flank steak
1
:
2
Soup beans
Soup beans
Contains more Monounsaturated Fat +109.9%
Contains less Saturated Fat -59.6%
Contains more Polyunsaturated fat +21.1%
Flank steak
48% 47% 5%
Saturated Fat: 3.395 g
Monounsaturated Fat: 3.317 g
Polyunsaturated fat: 0.322 g
Soup beans
41% 47% 12%
Saturated Fat: 1.37 g
Monounsaturated Fat: 1.58 g
Polyunsaturated fat: 0.39 g
Contains more Monounsaturated Fat +109.9%
Contains less Saturated Fat -59.6%
Contains more Polyunsaturated 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 Sugar ok
Lower in Cholesterol 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 Opinion
Net carbs 0g 6.56g Soup beans
Protein 27.66g 5.19g Flank steak
Fats 8.23g 3.5g Flank steak
Carbs 0g 11.16g Soup beans
Calories 192kcal 95kcal Flank steak
Fiber 0g 4.6g Soup beans
Calcium 20mg 32mg Soup beans
Iron 1.74mg 1.33mg Flank steak
Magnesium 23mg 19mg Flank steak
Phosphorus 210mg 59mg Flank steak
Potassium 339mg 175mg Flank steak
Sodium 56mg 400mg Flank steak
Zinc 4.9mg 0.44mg Flank steak
Copper 0.082mg 0.16mg Soup beans
Manganese 0.009mg 0.29mg Soup beans
Selenium 29.4µg 6.9µg Flank steak
Vitamin A 0IU 1626IU Soup beans
Vitamin A RAE 0µg 81µg Soup beans
Vitamin E 0.38mg Flank steak
Vitamin C 0mg 1.8mg Soup beans
Vitamin B1 0.075mg 0.06mg Flank steak
Vitamin B2 0.133mg 0.06mg Flank steak
Vitamin B3 7.363mg 0.7mg Flank steak
Vitamin B5 0.545mg 0.04mg Flank steak
Vitamin B6 0.579mg 0.05mg Flank steak
Folate 9µg 12µg Soup beans
Vitamin B12 1.63µg 0.03µg Flank steak
Vitamin K 1.4µg Flank steak
Tryptophan 0.182mg Flank steak
Threonine 1.105mg Flank steak
Isoleucine 1.259mg Flank steak
Leucine 2.201mg Flank steak
Lysine 2.338mg Flank steak
Methionine 0.72mg Flank steak
Phenylalanine 1.093mg Flank steak
Valine 1.372mg Flank steak
Histidine 0.883mg Flank steak
Cholesterol 79mg 9mg Soup beans
Saturated Fat 3.395g 1.37g Soup beans
Monounsaturated Fat 3.317g 1.58g Flank steak
Polyunsaturated fat 0.322g 0.39g Soup beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flank steak Soup beans
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
48%
Flank steak
14%
Soup beans
Minerals Daily Need Coverage Score
54%
Flank steak
31%
Soup beans

Comparison summary

Which food is lower in Sugar?
Soup beans
Soup beans is lower in Sugar (difference - 0g)
Which food is lower in Cholesterol?
Soup beans
Soup beans is lower in Cholesterol (difference - 70mg)
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.