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  6. Pea raw vs. Flank steak

Pea raw vs. Flank steak — In-Depth Nutrition Comparison

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Important differences between pea raw and flank steak

  • Pea raw has more vitamin C, fiber, vitamin K, and manganese; however, flank steak has more vitamin B12, selenium, zinc, vitamin B3, and vitamin B6.
  • Flank steak's daily need coverage for vitamin B12 is 68% more.
  • Pea raw has a higher glycemic index than flank steak.

The food varieties used in the comparison are Peas, green, raw and Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled.

Infographic

Pea 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 24% 7.5% 22% 55% 59% 34% 46% 0.65% 53% 9.8%
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 +43.5%
Contains more CalciumCalcium +25%
Contains more CopperCopper +114.6%
Contains less SodiumSodium -91.1%
Contains more ManganeseManganese +4455.6%
Contains more PotassiumPotassium +38.9%
Contains more IronIron +18.4%
Contains more ZincZinc +295.2%
Contains more PhosphorusPhosphorus +94.4%
Contains more SeleniumSelenium +1533.3%

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 133% 13% 2.6% 0% 67% 30% 39% 6.2% 39% 0% 62% 49% 15%
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 B1Vitamin B1 +254.7%
Contains more Vitamin KVitamin K +1671.4%
Contains more FolateFolate +622.2%
Contains more Vitamin EVitamin E +192.3%
Contains more Vitamin B3Vitamin B3 +252.3%
Contains more Vitamin B5Vitamin B5 +424%
Contains more Vitamin B6Vitamin B6 +242.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +271.1%
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.133mg

All nutrients comparison - raw data values

Nutrient Pea raw Flank steak DV% diff.
Vitamin B12 0µg 1.63µg 68%
Selenium 1.8µg 29.4µg 50%
Protein 5.42g 27.66g 44%
Vitamin C 40mg 0mg 44%
Vitamin B3 2.09mg 7.363mg 33%
Zinc 1.24mg 4.9mg 33%
Vitamin B6 0.169mg 0.579mg 32%
Cholesterol 0mg 79mg 26%
Fiber 5.7g 0g 23%
Vitamin K 24.8µg 1.4µg 20%
Manganese 0.41mg 0.009mg 17%
Vitamin B1 0.266mg 0.075mg 16%
Saturated fat 0.071g 3.395g 15%
Phosphorus 108mg 210mg 15%
Folate 65µg 9µg 14%
Choline 28.4mg 105.4mg 14%
Fats 0.4g 8.23g 12%
Copper 0.176mg 0.082mg 10%
Vitamin B5 0.104mg 0.545mg 9%
Monounsaturated fat 0.035g 3.317g 8%
Calories 81kcal 192kcal 6%
Carbs 14.45g 0g 5%
Vitamin A 38µg 0µg 4%
Iron 1.47mg 1.74mg 3%
Potassium 244mg 339mg 3%
Vitamin E 0.13mg 0.38mg 2%
Magnesium 33mg 23mg 2%
Sodium 5mg 56mg 2%
Polyunsaturated fat 0.187g 0.322g 1%
Calcium 25mg 20mg 1%
Net carbs 8.75g 0g N/A
Sugar 5.67g 0g N/A
Vitamin B2 0.132mg 0.133mg 0%
Tryptophan 0.037mg 0.182mg 0%
Threonine 0.203mg 1.105mg 0%
Isoleucine 0.195mg 1.259mg 0%
Leucine 0.323mg 2.201mg 0%
Lysine 0.317mg 2.338mg 0%
Methionine 0.082mg 0.72mg 0%
Phenylalanine 0.2mg 1.093mg 0%
Valine 0.235mg 1.372mg 0%
Histidine 0.107mg 0.883mg 0%
Fructose 0.39g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 14% 79%
Protein: 5.42 g
Fats: 0.4 g
Carbs: 14.45 g
Water: 78.86 g
Other: 0.87 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 WaterWater +22.9%
Contains more OtherOther +-1550%
Contains more ProteinProtein +410.3%
Contains more FatsFats +1957.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 12% 64%
Saturated fat: Sat. Fat 0.071 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.187 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 -97.9%
Contains more Mono. FatMonounsaturated fat +9377.1%
Contains more Poly. FatPolyunsaturated fat +72.2%

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. Pea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170419/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.