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  6. Flank steak vs. Soybean raw

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

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What are the main differences between flank steak and soybean raw?

  • Flank steak is richer in vitamin B12, while soybean raw is higher in copper, iron, manganese, folate, phosphorus, vitamin B1, magnesium, vitamin B2, and potassium.
  • Soybean raw's daily need coverage for copper is 175% higher.
  • Soybean raw has a higher glycemic index (14) than flank steak (0).

We used Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Soybeans, mature seeds, raw types in this comparison.

Infographic

Flank steak vs Soybean raw 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 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
Contains more SeleniumSelenium +65.2%
Contains more MagnesiumMagnesium +1117.4%
Contains more CalciumCalcium +1285%
Contains more PotassiumPotassium +430.1%
Contains more IronIron +802.3%
Contains more CopperCopper +1922%
Contains more PhosphorusPhosphorus +235.2%
Contains less SodiumSodium -96.4%
Contains more ManganeseManganese +27866.7%
~equal in Zinc ~4.89mg

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% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
Contains more Vitamin B3Vitamin B3 +353.7%
Contains more Vitamin B6Vitamin B6 +53.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +123.7%
Contains more Vitamin B1Vitamin B1 +1065.3%
Contains more Vitamin B2Vitamin B2 +554.1%
Contains more Vitamin B5Vitamin B5 +45.5%
Contains more Vitamin KVitamin K +3257.1%
Contains more FolateFolate +4066.7%
~equal in Vitamin D ~0µg
~equal in Choline ~115.9mg

All nutrients comparison - raw data values

Nutrient Flank steak Soybean raw DV% diff.
Iron 1.74mg 15.7mg 175%
Copper 0.082mg 1.658mg 175%
Manganese 0.009mg 2.517mg 109%
Folate 9µg 375µg 92%
Polyunsaturated fat 0.322g 11.255g 73%
Phosphorus 210mg 704mg 71%
Vitamin B12 1.63µg 0µg 68%
Vitamin B1 0.075mg 0.874mg 67%
Magnesium 23mg 280mg 61%
Vitamin B2 0.133mg 0.87mg 57%
Potassium 339mg 1797mg 43%
Vitamin K 1.4µg 47µg 38%
Fiber 0g 9.3g 37%
Vitamin B3 7.363mg 1.623mg 36%
Calcium 20mg 277mg 26%
Cholesterol 79mg 0mg 26%
Selenium 29.4µg 17.8µg 21%
Fats 8.23g 19.94g 18%
Protein 27.66g 36.49g 18%
Vitamin B6 0.579mg 0.377mg 16%
Calories 192kcal 446kcal 13%
Carbs 0g 30.16g 10%
Vitamin C 0mg 6mg 7%
Vitamin B5 0.545mg 0.793mg 5%
Vitamin E 0.38mg 0.85mg 3%
Monounsaturated fat 3.317g 4.404g 3%
Choline 105.4mg 115.9mg 2%
Saturated fat 3.395g 2.884g 2%
Sodium 56mg 2mg 2%
Net carbs 0g 20.86g N/A
Sugar 0g 7.33g N/A
Zinc 4.9mg 4.89mg 0%
Vitamin A 0µg 1µg 0%
Tryptophan 0.182mg 0.591mg 0%
Threonine 1.105mg 1.766mg 0%
Isoleucine 1.259mg 1.971mg 0%
Leucine 2.201mg 3.309mg 0%
Lysine 2.338mg 2.706mg 0%
Methionine 0.72mg 0.547mg 0%
Phenylalanine 1.093mg 2.122mg 0%
Valine 1.372mg 2.029mg 0%
Histidine 0.883mg 1.097mg 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
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Contains more WaterWater +651.4%
Contains more ProteinProtein +31.9%
Contains more FatsFats +142.3%
Contains more CarbsCarbs +∞%
~equal in Other ~4.87g

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 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 g
Contains less Sat. FatSaturated fat -15.1%
Contains more Mono. FatMonounsaturated fat +32.8%
Contains more Poly. FatPolyunsaturated fat +3395.3%

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.