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  6. Flank steak vs. Yardlong bean (Asparagus bean) raw

Flank steak vs. Yardlong bean (Asparagus bean) raw — In-Depth Nutrition Comparison

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What are the differences between flank steak and yardlong bean (Asparagus bean) raw?

  • Flank steak is higher in vitamin B12, selenium, vitamin B3, vitamin B6, zinc, and phosphorus; however, yardlong bean (Asparagus bean) raw is richer in vitamin C and vitamin A.
  • Flank steak's daily need coverage for vitamin B12 is 68% more.
  • Flank steak has a lower glycemic index (0) than yardlong bean (Asparagus bean) raw (86).

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

Infographic

Flank steak vs Yardlong bean (Asparagus bean) raw 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 31% 15% 21% 18% 16% 10% 25% 0.52% 27% 8.2%
Contains more PotassiumPotassium +41.3%
Contains more IronIron +270.2%
Contains more CopperCopper +70.8%
Contains more ZincZinc +1224.3%
Contains more PhosphorusPhosphorus +255.9%
Contains more SeleniumSelenium +1860%
Contains more MagnesiumMagnesium +91.3%
Contains more CalciumCalcium +150%
Contains less SodiumSodium -92.9%
Contains more ManganeseManganese +2177.8%

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 63% 14% 0% 0% 27% 25% 7.7% 3.3% 5.5% 0% 0% 47% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +20.9%
Contains more Vitamin B3Vitamin B3 +1695.9%
Contains more Vitamin B5Vitamin B5 +890.9%
Contains more Vitamin B6Vitamin B6 +2312.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +42.7%
Contains more FolateFolate +588.9%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Flank steak Yardlong bean (Asparagus bean) raw DV% diff.
Vitamin B12 1.63µg 0µg 68%
Selenium 29.4µg 1.5µg 51%
Protein 27.66g 2.8g 50%
Vitamin B6 0.579mg 0.024mg 43%
Vitamin B3 7.363mg 0.41mg 43%
Zinc 4.9mg 0.37mg 41%
Cholesterol 79mg 0mg 26%
Phosphorus 210mg 59mg 22%
Vitamin C 0mg 18.8mg 21%
Choline 105.4mg 19%
Iron 1.74mg 0.47mg 16%
Saturated fat 3.395g 0.105g 15%
Folate 9µg 62µg 13%
Fats 8.23g 0.4g 12%
Vitamin B5 0.545mg 0.055mg 10%
Manganese 0.009mg 0.205mg 9%
Monounsaturated fat 3.317g 0.036g 8%
Calories 192kcal 47kcal 7%
Vitamin A 0µg 43µg 5%
Magnesium 23mg 44mg 5%
Copper 0.082mg 0.048mg 4%
Potassium 339mg 240mg 3%
Vitamin E 0.38mg 3%
Calcium 20mg 50mg 3%
Vitamin B1 0.075mg 0.107mg 3%
Carbs 0g 8.35g 3%
Vitamin B2 0.133mg 0.11mg 2%
Sodium 56mg 4mg 2%
Vitamin K 1.4µg 1%
Polyunsaturated fat 0.322g 0.169g 1%
Net carbs 0g 8.35g N/A
Tryptophan 0.182mg 0.032mg 0%
Threonine 1.105mg 0.104mg 0%
Isoleucine 1.259mg 0.15mg 0%
Leucine 2.201mg 0.2mg 0%
Lysine 2.338mg 0.184mg 0%
Methionine 0.72mg 0.04mg 0%
Phenylalanine 1.093mg 0.154mg 0%
Valine 1.372mg 0.162mg 0%
Histidine 0.883mg 0.09mg 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
3% 8% 88%
Protein: 2.8 g
Fats: 0.4 g
Carbs: 8.35 g
Water: 87.85 g
Other: 0.6 g
Contains more ProteinProtein +887.9%
Contains more FatsFats +1957.5%
Contains more CarbsCarbs +∞%
Contains more WaterWater +36.9%
~equal in Other ~0.6g

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
34% 12% 55%
Saturated fat: Sat. Fat 0.105 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.169 g
Contains more Mono. FatMonounsaturated fat +9113.9%
Contains more Poly. FatPolyunsaturated fat +90.5%
Contains less Sat. FatSaturated fat -96.9%

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. Yardlong bean (Asparagus bean) raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169222/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.