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  6. Flank steak vs. Winged bean

Flank steak vs. Winged bean — In-Depth Nutrition Comparison

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What are the differences between flank steak and winged bean?

  • Flank steak is higher in vitamin B12, selenium, vitamin B6, vitamin B3, zinc, and phosphorus; however, winged bean is richer in copper, vitamin B1, and manganese.
  • Winged bean's daily need coverage for copper is 145% more.
  • Winged bean has less cholesterol.
  • Flank steak has a lower glycemic index (0) than winged bean (32).

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

Infographic

Flank steak vs Winged bean 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 17% 9% 52% 75% 462% 38% 19% 4.6% 69% 3.8%
Contains more ZincZinc +252.5%
Contains more PhosphorusPhosphorus +366.7%
Contains more SeleniumSelenium +4100%
Contains more CalciumCalcium +50%
Contains more PotassiumPotassium +72.9%
Contains more IronIron +14.9%
Contains more CopperCopper +1590.2%
Contains less SodiumSodium -37.5%
Contains more ManganeseManganese +5811.1%
~equal in Magnesium ~24mg

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% 0% 0% 95% 34% 31% 7% 17% 0% 0% 14% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +349%
Contains more Vitamin B5Vitamin B5 +369.8%
Contains more Vitamin B6Vitamin B6 +672%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +405.3%
Contains more Vitamin B2Vitamin B2 +12%
Contains more FolateFolate +111.1%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Flank steak Winged bean DV% diff.
Copper 0.082mg 1.386mg 145%
Vitamin B12 1.63µg 0µg 68%
Selenium 29.4µg 0.7µg 52%
Vitamin B6 0.579mg 0.075mg 39%
Vitamin B3 7.363mg 1.64mg 36%
Protein 27.66g 11.6g 32%
Zinc 4.9mg 1.39mg 32%
Cholesterol 79mg 0mg 26%
Vitamin B1 0.075mg 0.379mg 25%
Phosphorus 210mg 45mg 24%
Manganese 0.009mg 0.532mg 23%
Choline 105.4mg 19%
Saturated fat 3.395g 0.222g 14%
Fats 8.23g 0.9g 11%
Carbs 0g 28.1g 9%
Vitamin B5 0.545mg 0.116mg 9%
Monounsaturated fat 3.317g 0.234g 8%
Potassium 339mg 586mg 7%
Iron 1.74mg 2mg 3%
Folate 9µg 19µg 3%
Vitamin E 0.38mg 3%
Calories 192kcal 148kcal 2%
Vitamin B2 0.133mg 0.149mg 1%
Vitamin K 1.4µg 1%
Sodium 56mg 35mg 1%
Calcium 20mg 30mg 1%
Polyunsaturated fat 0.322g 0.174g 1%
Net carbs 0g 28.1g N/A
Magnesium 23mg 24mg 0%
Tryptophan 0.182mg 0.252mg 0%
Threonine 1.105mg 0.451mg 0%
Isoleucine 1.259mg 0.425mg 0%
Leucine 2.201mg 0.64mg 0%
Lysine 2.338mg 0.592mg 0%
Methionine 0.72mg 0.143mg 0%
Phenylalanine 1.093mg 0.451mg 0%
Valine 1.372mg 0.599mg 0%
Histidine 0.883mg 0.241mg 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
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Contains more ProteinProtein +138.4%
Contains more FatsFats +814.4%
Contains more WaterWater +11.8%
Contains more CarbsCarbs +∞%
~equal in Other ~2g

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
35% 37% 28%
Saturated fat: Sat. Fat 0.222 g
Monounsaturated fat: Mono. Fat 0.234 g
Polyunsaturated fat: Poly. Fat 0.174 g
Contains more Mono. FatMonounsaturated fat +1317.5%
Contains more Poly. FatPolyunsaturated fat +85.1%
Contains less Sat. FatSaturated fat -93.5%

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. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/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.