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.
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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.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
27.66 g
Fats:
8.23 g
Carbs:
0 g
Water:
64.17 g
Other:
0 g
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
Saturated fat:
Sat. Fat
3.395 g
Monounsaturated fat:
Mono. Fat
3.317 g
Polyunsaturated fat:
Poly. Fat
0.322 g
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.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
8%
Minerals Daily Need Coverage Score
54%
31%
Comparison summary
Which food is lower in Cholesterol?
Soup beans is lower in Cholesterol (difference - 70mg)
Which food is lower in Sugar?
Soup beans is lower in Sugar (difference - 0g)
Which food is lower in Saturated fat?
Soup beans is lower in Saturated fat (difference - 2.025g)
Which food contains less Sodium?
Flank steak contains less Sodium (difference - 344mg)
Which food is lower in glycemic index?
Flank steak is lower in glycemic index (difference - 64)
Which food is richer in vitamins?
Flank steak is relatively richer in vitamins
Which food is cheaper?
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The foods are relatively equal in price ($)
Which food is richer in minerals?
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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.