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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
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
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lablab Flank steak
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Rich in minerals Equal

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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lablab Flank steak
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
9%
Lablab
49%
Flank steak
Minerals Daily Need Coverage Score
59%
Lablab
54%
Flank steak

Comparison summary

Which food is lower in Cholesterol?
Lablab
Lablab is lower in Cholesterol (difference - 79mg)
Which food is lower in Sugar?
Lablab
Lablab is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Lablab
Lablab contains less Sodium (difference - 49mg)
Which food is lower in Saturated fat?
Lablab
Lablab is lower in Saturated fat (difference - 3.296g)
Which food is lower in glycemic index?
Flank steak
Flank steak is lower in glycemic index (difference - 45)
Which food is cheaper?
Flank steak
Flank steak is cheaper (difference - $0.8)
Which food is richer in vitamins?
Flank steak
Flank steak is relatively richer in vitamins
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.