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  6. Lupin Bean Raw vs. Flank steak

Lupin Bean Raw vs. Flank steak — In-Depth Nutrition Comparison

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The main differences between Lupin Bean Raw and Flank steak

  • Lupin Bean Raw is richer in Copper, Manganese, Folate, Fiber, Vitamin B1, Magnesium, Phosphorus, and Iron, yet Flank steak is richer in Vitamin B12, and Selenium.
  • Daily need coverage for Copper from Lupin Bean Raw is 104% higher.

Food types used in this article are Lupins, mature seeds, raw and Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled.

Infographic

Lupin Bean Raw 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.
Lupin Bean Raw
Lupin Bean Raw
8
:
2
Flank steak
Flank steak
Contains more Calcium +780%
Contains more Iron +150.6%
Contains more Magnesium +760.9%
Contains more Phosphorus +109.5%
Contains more Potassium +198.8%
Contains less Sodium -73.2%
Contains more Copper +1146.3%
Contains more Manganese +26366.7%
Contains more Selenium +258.5%
Equal in Zinc - 4.9
Lupin Bean Raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 53% 164% 142% 189% 90% 2% 130% 341% 311% 45%
Flank steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 66% 17% 90% 30% 8% 134% 28% 2% 161%
Contains more Calcium +780%
Contains more Iron +150.6%
Contains more Magnesium +760.9%
Contains more Phosphorus +109.5%
Contains more Potassium +198.8%
Contains less Sodium -73.2%
Contains more Copper +1146.3%
Contains more Manganese +26366.7%
Contains more Selenium +258.5%
Equal in Zinc - 4.9

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.
Lupin Bean Raw
Lupin Bean Raw
6
:
5
Flank steak
Flank steak
Contains more Vitamin C +∞%
Contains more Vitamin B1 +753.3%
Contains more Vitamin B2 +65.4%
Contains more Vitamin B5 +37.6%
Contains more Folate +3844.4%
Contains more Vitamin B3 +236.2%
Contains more Vitamin B6 +62.2%
Contains more Vitamin B12 +∞%
Lupin Bean Raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 16% 160% 51% 42% 45% 83% 267% 0% 0%
Flank steak
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 8% 0% 0% 19% 31% 139% 33% 134% 7% 204% 4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +753.3%
Contains more Vitamin B2 +65.4%
Contains more Vitamin B5 +37.6%
Contains more Folate +3844.4%
Contains more Vitamin B3 +236.2%
Contains more Vitamin B6 +62.2%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lupin Bean Raw
Lupin Bean Raw
4
:
1
Flank steak
Flank steak
Contains more Protein +30.8%
Contains more Fats +18.3%
Contains more Carbs +∞%
Contains more Water +514.7%
Lupin Bean Raw
36% 10% 40% 10% 3%
Protein: 36.17 g
Fats: 9.74 g
Carbs: 40.37 g
Water: 10.44 g
Other: 3.28 g
Flank steak
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Contains more Protein +30.8%
Contains more Fats +18.3%
Contains more Carbs +∞%
Contains more Water +514.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lupin Bean Raw
Lupin Bean Raw
3
:
0
Flank steak
Flank steak
Contains less Saturated Fat -65.9%
Contains more Monounsaturated Fat +18.8%
Contains more Polyunsaturated fat +657.5%
Lupin Bean Raw
15% 52% 32%
Saturated Fat: 1.156 g
Monounsaturated Fat: 3.94 g
Polyunsaturated fat: 2.439 g
Flank steak
48% 47% 5%
Saturated Fat: 3.395 g
Monounsaturated Fat: 3.317 g
Polyunsaturated fat: 0.322 g
Contains less Saturated Fat -65.9%
Contains more Monounsaturated Fat +18.8%
Contains more Polyunsaturated fat +657.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Lupin Bean Raw Flank steak Opinion
Net carbs 21.47g 0g Lupin Bean Raw
Protein 36.17g 27.66g Lupin Bean Raw
Fats 9.74g 8.23g Lupin Bean Raw
Carbs 40.37g 0g Lupin Bean Raw
Calories 371kcal 192kcal Lupin Bean Raw
Fiber 18.9g 0g Lupin Bean Raw
Calcium 176mg 20mg Lupin Bean Raw
Iron 4.36mg 1.74mg Lupin Bean Raw
Magnesium 198mg 23mg Lupin Bean Raw
Phosphorus 440mg 210mg Lupin Bean Raw
Potassium 1013mg 339mg Lupin Bean Raw
Sodium 15mg 56mg Lupin Bean Raw
Zinc 4.75mg 4.9mg Flank steak
Copper 1.022mg 0.082mg Lupin Bean Raw
Manganese 2.382mg 0.009mg Lupin Bean Raw
Selenium 8.2µg 29.4µg Flank steak
Vitamin E 0.38mg Flank steak
Vitamin C 4.8mg 0mg Lupin Bean Raw
Vitamin B1 0.64mg 0.075mg Lupin Bean Raw
Vitamin B2 0.22mg 0.133mg Lupin Bean Raw
Vitamin B3 2.19mg 7.363mg Flank steak
Vitamin B5 0.75mg 0.545mg Lupin Bean Raw
Vitamin B6 0.357mg 0.579mg Flank steak
Folate 355µg 9µg Lupin Bean Raw
Vitamin B12 0µg 1.63µg Flank steak
Vitamin K 1.4µg Flank steak
Tryptophan 0.289mg 0.182mg Lupin Bean Raw
Threonine 1.331mg 1.105mg Lupin Bean Raw
Isoleucine 1.615mg 1.259mg Lupin Bean Raw
Leucine 2.743mg 2.201mg Lupin Bean Raw
Lysine 1.933mg 2.338mg Flank steak
Methionine 0.255mg 0.72mg Flank steak
Phenylalanine 1.435mg 1.093mg Lupin Bean Raw
Valine 1.51mg 1.372mg Lupin Bean Raw
Histidine 1.03mg 0.883mg Lupin Bean Raw
Cholesterol 0mg 79mg Lupin Bean Raw
Saturated Fat 1.156g 3.395g Lupin Bean Raw
Monounsaturated Fat 3.94g 3.317g Lupin Bean Raw
Polyunsaturated fat 2.439g 0.322g Lupin Bean Raw

Which food is preferable for your diet?

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

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
55%
Lupin Bean Raw
48%
Flank steak
Minerals Daily Need Coverage Score
146%
Lupin Bean Raw
54%
Flank steak

Comparison summary

Which food is lower in Sugar?
Lupin Bean Raw
Lupin Bean Raw is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Lupin Bean Raw
Lupin Bean Raw contains less Sodium (difference - 41mg)
Which food is lower in Cholesterol?
Lupin Bean Raw
Lupin Bean Raw is lower in Cholesterol (difference - 79mg)
Which food is lower in Saturated Fat?
Lupin Bean Raw
Lupin Bean Raw is lower in Saturated Fat (difference - 2.239g)
Which food is lower in glycemic index?
Lupin Bean Raw
Lupin Bean Raw is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Lupin Bean Raw
Lupin Bean Raw is relatively richer in minerals
Which food is cheaper?
Flank steak
Flank steak is cheaper (difference - $2.3)
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. Lupin Bean Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172423/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.