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  6. Mung bean vs. Flank steak

Mung bean vs. Flank steak — In-Depth Nutrition Comparison

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How are mung beans and flank steak different?

  • Mung beans are richer in folate, copper, fiber, iron, vitamin B1, manganese, and magnesium, while flank steak is higher in vitamin B12, selenium, and vitamin B3.
  • Mung beans cover your daily need for folate, 154% more than flank steak.
  • Mung beans have a higher glycemic index (31) than flank steak (0).

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

Infographic

Mung bean 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 135% 40% 110% 253% 314% 73% 157% 2% 135% 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 +721.7%
Contains more CalciumCalcium +560%
Contains more PotassiumPotassium +267.6%
Contains more IronIron +287.4%
Contains more CopperCopper +1047.6%
Contains more PhosphorusPhosphorus +74.8%
Contains less SodiumSodium -73.2%
Contains more ManganeseManganese +11400%
Contains more ZincZinc +82.8%
Contains more SeleniumSelenium +258.5%

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% 2% 10% 0% 155% 54% 42% 115% 88% 0% 23% 469% 53%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +34.2%
Contains more Vitamin B1Vitamin B1 +728%
Contains more Vitamin B2Vitamin B2 +75.2%
Contains more Vitamin B5Vitamin B5 +250.5%
Contains more Vitamin KVitamin K +542.9%
Contains more FolateFolate +6844.4%
Contains more Vitamin B3Vitamin B3 +227.1%
Contains more Vitamin B6Vitamin B6 +51.6%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Choline ~105.4mg

All nutrients comparison - raw data values

Nutrient Mung bean Flank steak DV% diff.
Folate 625µg 9µg 154%
Copper 0.941mg 0.082mg 95%
Vitamin B12 0µg 1.63µg 68%
Fiber 16.3g 0g 65%
Iron 6.74mg 1.74mg 63%
Vitamin B1 0.621mg 0.075mg 46%
Manganese 1.035mg 0.009mg 45%
Magnesium 189mg 23mg 40%
Selenium 8.2µg 29.4µg 39%
Vitamin B3 2.251mg 7.363mg 32%
Potassium 1246mg 339mg 27%
Vitamin B5 1.91mg 0.545mg 27%
Cholesterol 0mg 79mg 26%
Phosphorus 367mg 210mg 22%
Carbs 62.62g 0g 21%
Zinc 2.68mg 4.9mg 20%
Vitamin B6 0.382mg 0.579mg 15%
Saturated fat 0.348g 3.395g 14%
Calcium 132mg 20mg 11%
Fats 1.15g 8.23g 11%
Monounsaturated fat 0.161g 3.317g 8%
Calories 347kcal 192kcal 8%
Vitamin B2 0.233mg 0.133mg 8%
Protein 23.86g 27.66g 8%
Vitamin K 9µg 1.4µg 6%
Vitamin C 4.8mg 0mg 5%
Sodium 15mg 56mg 2%
Vitamin E 0.51mg 0.38mg 1%
Vitamin A 6µg 0µg 1%
Choline 97.9mg 105.4mg 1%
Net carbs 46.32g 0g N/A
Sugar 6.6g 0g N/A
Polyunsaturated fat 0.384g 0.322g 0%
Tryptophan 0.26mg 0.182mg 0%
Threonine 0.782mg 1.105mg 0%
Isoleucine 1.008mg 1.259mg 0%
Leucine 1.847mg 2.201mg 0%
Lysine 1.664mg 2.338mg 0%
Methionine 0.286mg 0.72mg 0%
Phenylalanine 1.443mg 1.093mg 0%
Valine 1.237mg 1.372mg 0%
Histidine 0.695mg 0.883mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 63% 9% 3%
Protein: 23.86 g
Fats: 1.15 g
Carbs: 62.62 g
Water: 9.05 g
Other: 3.32 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 +-5633.3%
Contains more ProteinProtein +15.9%
Contains more FatsFats +615.7%
Contains more WaterWater +609.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 18% 43%
Saturated fat: Sat. Fat 0.348 g
Monounsaturated fat: Mono. Fat 0.161 g
Polyunsaturated fat: Poly. Fat 0.384 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 -89.7%
Contains more Poly. FatPolyunsaturated fat +19.3%
Contains more Mono. FatMonounsaturated fat +1960.2%

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. Mung bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174256/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.