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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 for 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 141% 53% 89% 164% 341% 130% 189% 2% 311% 45%
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 +760.9%
Contains more CalciumCalcium +780%
Contains more PotassiumPotassium +198.8%
Contains more IronIron +150.6%
Contains more CopperCopper +1146.3%
Contains more PhosphorusPhosphorus +109.5%
Contains less SodiumSodium -73.2%
Contains more ManganeseManganese +26366.7%
Contains more SeleniumSelenium +258.5%
~equal in Zinc ~4.9mg

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 16% 0% 0% 0% 160% 51% 41% 45% 82% 0% 0% 266% 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 CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +753.3%
Contains more Vitamin B2Vitamin B2 +65.4%
Contains more Vitamin B5Vitamin B5 +37.6%
Contains more FolateFolate +3844.4%
Contains more Vitamin B3Vitamin B3 +236.2%
Contains more Vitamin B6Vitamin B6 +62.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Lupin Bean Raw Flank steak DV% diff.
Copper 1.022mg 0.082mg 104%
Manganese 2.382mg 0.009mg 103%
Folate 355µg 9µg 87%
Fiber 18.9g 0g 76%
Vitamin B12 0µg 1.63µg 68%
Vitamin B1 0.64mg 0.075mg 47%
Magnesium 198mg 23mg 42%
Selenium 8.2µg 29.4µg 39%
Iron 4.36mg 1.74mg 33%
Phosphorus 440mg 210mg 33%
Vitamin B3 2.19mg 7.363mg 32%
Cholesterol 0mg 79mg 26%
Potassium 1013mg 339mg 20%
Choline 105.4mg 19%
Vitamin B6 0.357mg 0.579mg 17%
Protein 36.17g 27.66g 17%
Calcium 176mg 20mg 16%
Polyunsaturated fat 2.439g 0.322g 14%
Carbs 40.37g 0g 13%
Saturated fat 1.156g 3.395g 10%
Calories 371kcal 192kcal 9%
Vitamin B2 0.22mg 0.133mg 7%
Vitamin C 4.8mg 0mg 5%
Vitamin B5 0.75mg 0.545mg 4%
Vitamin E 0.38mg 3%
Sodium 15mg 56mg 2%
Monounsaturated fat 3.94g 3.317g 2%
Fats 9.74g 8.23g 2%
Vitamin K 1.4µg 1%
Zinc 4.75mg 4.9mg 1%
Net carbs 21.47g 0g N/A
Tryptophan 0.289mg 0.182mg 0%
Threonine 1.331mg 1.105mg 0%
Isoleucine 1.615mg 1.259mg 0%
Leucine 2.743mg 2.201mg 0%
Lysine 1.933mg 2.338mg 0%
Methionine 0.255mg 0.72mg 0%
Phenylalanine 1.435mg 1.093mg 0%
Valine 1.51mg 1.372mg 0%
Histidine 1.03mg 0.883mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Contains more ProteinProtein +30.8%
Contains more FatsFats +18.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +-5566.7%
Contains more WaterWater +514.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 52% 32%
Saturated fat: Sat. Fat 1.156 g
Monounsaturated fat: Mono. Fat 3.94 g
Polyunsaturated fat: Poly. Fat 2.439 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 -65.9%
Contains more Mono. FatMonounsaturated fat +18.8%
Contains more Poly. FatPolyunsaturated fat +657.5%

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.