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  6. Lima beans vs. Flank steak

Lima beans vs. Flank steak — In-Depth Nutrition Comparison

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Significant differences between lima beans and flank steak

  • Lima beans have more fiber, manganese, folate, and copper; however, flank steak is richer in vitamin B12, selenium, vitamin B3, zinc, and vitamin B6.
  • Flank steak covers your daily vitamin B12 needs 68% more than lima beans.
  • Lima beans have a higher glycemic index. The glycemic index of lima beans is 32, while the glycemic index of flank steak is 0.

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

Infographic

Lima beans 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 5.1% 45% 90% 78% 26% 48% 0.26% 67% 25%
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 +87%
Contains more PotassiumPotassium +49.9%
Contains more IronIron +37.4%
Contains more CopperCopper +186.6%
Contains less SodiumSodium -96.4%
Contains more ManganeseManganese +5633.3%
Contains more CalciumCalcium +17.6%
Contains more ZincZinc +415.8%
Contains more PhosphorusPhosphorus +89.2%
Contains more SeleniumSelenium +553.3%

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% 3.6% 0% 40% 13% 7.9% 25% 37% 0% 5% 62% 18%
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 +114.7%
Contains more Vitamin KVitamin K +42.9%
Contains more FolateFolate +822.2%
Contains more Vitamin EVitamin E +111.1%
Contains more Vitamin B2Vitamin B2 +141.8%
Contains more Vitamin B3Vitamin B3 +1648.9%
Contains more Vitamin B5Vitamin B5 +29.1%
Contains more Vitamin B6Vitamin B6 +259.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +224.3%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 21% 70%
Protein: 7.8 g
Fats: 0.38 g
Carbs: 20.88 g
Water: 69.79 g
Other: 1.15 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 +-2016.7%
Contains more ProteinProtein +254.6%
Contains more FatsFats +2065.8%
~equal in Water ~64.17g

Fat Type Comparison

Fat type breakdown side-by-side comparison
30% 12% 58%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.171 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 -97.4%
Contains more Mono. FatMonounsaturated fat +9655.9%
Contains more Poly. FatPolyunsaturated fat +88.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Lima beans Flank steak DV% diff.
Vitamin B12 0µg 1.63µg 68%
Selenium 4.5µg 29.4µg 45%
Vitamin B3 0.421mg 7.363mg 43%
Protein 7.8g 27.66g 40%
Zinc 0.95mg 4.9mg 36%
Vitamin B6 0.161mg 0.579mg 32%
Fiber 7g 0g 28%
Cholesterol 0mg 79mg 26%
Manganese 0.516mg 0.009mg 22%
Folate 83µg 9µg 19%
Copper 0.235mg 0.082mg 17%
Saturated fat 0.089g 3.395g 15%
Phosphorus 111mg 210mg 14%
Choline 32.5mg 105.4mg 13%
Fats 0.38g 8.23g 12%
Iron 2.39mg 1.74mg 8%
Monounsaturated fat 0.034g 3.317g 8%
Carbs 20.88g 0g 7%
Vitamin B1 0.161mg 0.075mg 7%
Vitamin B2 0.055mg 0.133mg 6%
Potassium 508mg 339mg 5%
Magnesium 43mg 23mg 5%
Calories 115kcal 192kcal 4%
Vitamin B5 0.422mg 0.545mg 2%
Sodium 2mg 56mg 2%
Vitamin E 0.18mg 0.38mg 1%
Vitamin K 2µg 1.4µg 1%
Polyunsaturated fat 0.171g 0.322g 1%
Net carbs 13.88g 0g N/A
Calcium 17mg 20mg 0%
Sugar 2.9g 0g N/A
Tryptophan 0.092mg 0.182mg 0%
Threonine 0.337mg 1.105mg 0%
Isoleucine 0.411mg 1.259mg 0%
Leucine 0.673mg 2.201mg 0%
Lysine 0.523mg 2.338mg 0%
Methionine 0.099mg 0.72mg 0%
Phenylalanine 0.449mg 1.093mg 0%
Valine 0.469mg 1.372mg 0%
Histidine 0.238mg 0.883mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lima beans 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
16%
Lima beans
49%
Flank steak
Minerals Daily Need Coverage Score
41%
Lima beans
54%
Flank steak

Comparison summary

Which food is lower in Cholesterol?
Lima beans
Lima beans is lower in Cholesterol (difference - 79mg)
Which food contains less Sodium?
Lima beans
Lima beans contains less Sodium (difference - 54mg)
Which food is lower in Saturated fat?
Lima beans
Lima beans is lower in Saturated fat (difference - 3.306g)
Which food is lower in Sugar?
Flank steak
Flank steak is lower in Sugar (difference - 2.9g)
Which food is lower in glycemic index?
Flank steak
Flank steak is lower in glycemic index (difference - 32)
Which food is cheaper?
Flank steak
Flank steak is cheaper (difference - $1.2)
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.
Which food is richer in vitamins?
?
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. Lima beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174253/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.