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  6. Lablab vs. Flank steak

Lablab vs. Flank steak — In-Depth Nutrition Comparison

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What are the main differences between lablab and flank steak?

  • Lablab is richer in iron, copper, and manganese, while flank steak is higher in vitamin B12, selenium, vitamin B3, vitamin B6, and zinc.
  • Flank steak's daily need coverage for vitamin B12 is 68% higher.
  • Flank steak has 54 times less manganese than lablab. Lablab has 0.482mg of manganese, while flank steak has 0.009mg.
  • Lablab is lower in saturated fat.
  • Lablab has a higher glycemic index (45) than flank steak (0).

We used Hyacinth beans, mature seeds, cooked, boiled, without salt and Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled types in this comparison.

Infographic

Lablab vs Flank steak 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.
Lablab
Lablab
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 59% 12% 30% 172% 114% 78% 51% 0.91% 63% 15%
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%
Contains more MagnesiumMagnesium +256.5%
Contains more CalciumCalcium +100%
Contains more IronIron +163.2%
Contains more CopperCopper +315.9%
Contains less SodiumSodium -87.5%
Contains more ManganeseManganese +5255.6%
Contains more ZincZinc +71.9%
Contains more PhosphorusPhosphorus +75%
Contains more SeleniumSelenium +950%
~equal in Potassium ~339mg

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.
Lablab
Lablab
1
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% 68% 8.5% 7.7% 19% 8.5% 0% 0% 3% 0%
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%
Contains more Vitamin B1Vitamin B1 +260%
Contains more Vitamin B2Vitamin B2 +259.5%
Contains more Vitamin B3Vitamin B3 +1691.5%
Contains more Vitamin B5Vitamin B5 +72.5%
Contains more Vitamin B6Vitamin B6 +1464.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +125%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Lablab Flank steak DV% diff.
Vitamin B12 0µg 1.63µg 68%
Selenium 2.8µg 29.4µg 48%
Vitamin B3 0.411mg 7.363mg 43%
Vitamin B6 0.037mg 0.579mg 42%
Protein 8.14g 27.66g 39%
Iron 4.58mg 1.74mg 36%
Copper 0.341mg 0.082mg 29%
Cholesterol 0mg 79mg 26%
Manganese 0.482mg 0.009mg 21%
Choline 105.4mg 19%
Zinc 2.85mg 4.9mg 19%
Vitamin B1 0.27mg 0.075mg 16%
Saturated fat 0.099g 3.395g 15%
Magnesium 82mg 23mg 14%
Phosphorus 120mg 210mg 13%
Fats 0.58g 8.23g 12%
Monounsaturated fat 0.026g 3.317g 8%
Carbs 20.69g 0g 7%
Vitamin B2 0.037mg 0.133mg 7%
Vitamin B5 0.316mg 0.545mg 5%
Calories 117kcal 192kcal 4%
Vitamin E 0.38mg 3%
Sodium 7mg 56mg 2%
Calcium 40mg 20mg 2%
Vitamin K 1.4µg 1%
Folate 4µg 9µg 1%
Polyunsaturated fat 0.245g 0.322g 1%
Net carbs 20.69g 0g N/A
Potassium 337mg 339mg 0%
Tryptophan 0.068mg 0.182mg 0%
Threonine 0.315mg 1.105mg 0%
Isoleucine 0.39mg 1.259mg 0%
Leucine 0.691mg 2.201mg 0%
Lysine 0.556mg 2.338mg 0%
Methionine 0.065mg 0.72mg 0%
Phenylalanine 0.41mg 1.093mg 0%
Valine 0.422mg 1.372mg 0%
Histidine 0.233mg 0.883mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lablab
Lablab
3
8% 21% 69%
Protein: 8.14 g
Fats: 0.58 g
Carbs: 20.69 g
Water: 69.13 g
Other: 1.46 g
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +-2533.3%
Contains more ProteinProtein +239.8%
Contains more FatsFats +1319%
~equal in Water ~64.17g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lablab
Lablab
1
27% 7% 66%
Saturated fat: Sat. Fat 0.099 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.245 g
48% 47% 5%
Saturated fat: Sat. Fat 3.395 g
Monounsaturated fat: Mono. Fat 3.317 g
Polyunsaturated fat: Poly. Fat 0.322 g
Contains less Sat. FatSaturated fat -97.1%
Contains more Mono. FatMonounsaturated fat +12657.7%
Contains more Poly. FatPolyunsaturated fat +31.4%

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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. Lablab - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175211/nutrients
  2. Flank steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168733/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.