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  6. Flank steak vs. Soybean meal

Flank steak vs. Soybean meal — In-Depth Nutrition Comparison

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What are the differences between flank steak and soybean meal?

  • Flank steak is higher in vitamin B12 and selenium; however, soybean meal is richer in copper, manganese, iron, folate, phosphorus, magnesium, potassium, and vitamin B1.
  • Soybean meal's daily need coverage for copper is 213% more.
  • Flank steak has a lower glycemic index (0) than soybean meal (68).

We used Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Soy meal, defatted, raw types in this article.

Infographic

Flank steak vs Soybean meal infographic
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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.
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 219% 73% 220% 514% 667% 138% 300% 0.39% 496% 18%
Contains more SeleniumSelenium +790.9%
Contains more MagnesiumMagnesium +1230.4%
Contains more CalciumCalcium +1120%
Contains more PotassiumPotassium +634.5%
Contains more IronIron +687.4%
Contains more CopperCopper +2339%
Contains more PhosphorusPhosphorus +233.8%
Contains less SodiumSodium -94.6%
Contains more ManganeseManganese +42122.2%
~equal in Zinc ~5.06mg

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% 0.67% 0% 0% 173% 58% 49% 119% 131% 0% 0% 227% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +184.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +821.3%
Contains more Vitamin B2Vitamin B2 +88.7%
Contains more Vitamin B5Vitamin B5 +262.6%
Contains more FolateFolate +3266.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.569mg

All nutrients comparison - raw data values

Nutrient Flank steak Soybean meal DV% diff.
Copper 0.082mg 2mg 213%
Manganese 0.009mg 3.8mg 165%
Iron 1.74mg 13.7mg 150%
Folate 9µg 303µg 74%
Phosphorus 210mg 701mg 70%
Vitamin B12 1.63µg 0µg 68%
Magnesium 23mg 306mg 67%
Potassium 339mg 2490mg 63%
Vitamin B1 0.075mg 0.691mg 51%
Selenium 29.4µg 3.3µg 47%
Protein 27.66g 49.2g 43%
Vitamin B3 7.363mg 2.587mg 30%
Vitamin B5 0.545mg 1.976mg 29%
Cholesterol 79mg 0mg 26%
Calcium 20mg 244mg 22%
Choline 105.4mg 19%
Saturated fat 3.395g 0.268g 14%
Carbs 0g 35.89g 12%
Fats 8.23g 2.39g 9%
Vitamin B2 0.133mg 0.251mg 9%
Monounsaturated fat 3.317g 0.409g 7%
Calories 192kcal 337kcal 7%
Polyunsaturated fat 0.322g 1.045g 5%
Vitamin E 0.38mg 3%
Sodium 56mg 3mg 2%
Vitamin B6 0.579mg 0.569mg 1%
Vitamin K 1.4µg 1%
Zinc 4.9mg 5.06mg 1%
Net carbs 0g 35.89g N/A
Vitamin A 0µg 2µg 0%
Tryptophan 0.182mg 0.653mg 0%
Threonine 1.105mg 1.952mg 0%
Isoleucine 1.259mg 2.18mg 0%
Leucine 2.201mg 3.66mg 0%
Lysine 2.338mg 2.991mg 0%
Methionine 0.72mg 0.606mg 0%
Phenylalanine 1.093mg 2.346mg 0%
Valine 1.372mg 2.243mg 0%
Histidine 0.883mg 1.212mg 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
49% 2% 36% 7% 6%
Protein: 49.2 g
Fats: 2.39 g
Carbs: 35.89 g
Water: 6.94 g
Other: 5.58 g
Contains more FatsFats +244.4%
Contains more WaterWater +824.6%
Contains more ProteinProtein +77.9%
Contains more CarbsCarbs +∞%
~equal in Other ~5.58g

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
16% 24% 61%
Saturated fat: Sat. Fat 0.268 g
Monounsaturated fat: Mono. Fat 0.409 g
Polyunsaturated fat: Poly. Fat 1.045 g
Contains more Mono. FatMonounsaturated fat +711%
Contains less Sat. FatSaturated fat -92.1%
Contains more Poly. FatPolyunsaturated fat +224.5%

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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. Soybean meal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172445/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.