Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Pigeon pea raw
  5. Compare
  6. Pigeon pea raw vs. Flank steak

Pigeon pea raw vs. Flank steak — In-Depth Nutrition Comparison

Compare

How are pigeon pea raw and flank steak different?

  • Pigeon pea raw is higher in folate, copper, manganese, fiber, vitamin B1, iron, magnesium, and potassium; however, flank steak is richer in vitamin B12 and selenium.
  • Daily need coverage for folate for pigeon pea raw is 112% higher.
  • Flank steak has a lower glycemic index (0) than pigeon pea raw (22).

Pigeon peas (red gram), mature seeds, raw and Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled are the varieties used in this article.

Infographic

Pigeon 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 131% 39% 123% 196% 352% 75% 157% 2.2% 234% 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 +695.7%
Contains more CalciumCalcium +550%
Contains more PotassiumPotassium +310.6%
Contains more IronIron +200.6%
Contains more CopperCopper +1189%
Contains more PhosphorusPhosphorus +74.8%
Contains less SodiumSodium -69.6%
Contains more ManganeseManganese +19800%
Contains more ZincZinc +77.5%
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 0% 0.33% 0% 0% 161% 43% 56% 76% 65% 0% 0% 342% 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 AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +757.3%
Contains more Vitamin B2Vitamin B2 +40.6%
Contains more Vitamin B5Vitamin B5 +132.3%
Contains more FolateFolate +4966.7%
Contains more Vitamin B3Vitamin B3 +148.3%
Contains more Vitamin B6Vitamin B6 +104.6%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Pigeon pea raw Flank steak DV% diff.
Folate 456µg 9µg 112%
Copper 1.057mg 0.082mg 108%
Manganese 1.791mg 0.009mg 77%
Vitamin B12 0µg 1.63µg 68%
Fiber 15g 0g 60%
Vitamin B1 0.643mg 0.075mg 47%
Iron 5.23mg 1.74mg 44%
Selenium 8.2µg 29.4µg 39%
Magnesium 183mg 23mg 38%
Potassium 1392mg 339mg 31%
Vitamin B3 2.965mg 7.363mg 27%
Cholesterol 0mg 79mg 26%
Vitamin B6 0.283mg 0.579mg 23%
Phosphorus 367mg 210mg 22%
Carbs 62.78g 0g 21%
Zinc 2.76mg 4.9mg 19%
Choline 105.4mg 19%
Saturated fat 0.33g 3.395g 14%
Vitamin B5 1.266mg 0.545mg 14%
Protein 21.7g 27.66g 12%
Calcium 130mg 20mg 11%
Fats 1.49g 8.23g 10%
Monounsaturated fat 0.012g 3.317g 8%
Calories 343kcal 192kcal 8%
Vitamin B2 0.187mg 0.133mg 4%
Vitamin E 0.38mg 3%
Polyunsaturated fat 0.814g 0.322g 3%
Sodium 17mg 56mg 2%
Vitamin K 1.4µg 1%
Net carbs 47.78g 0g N/A
Vitamin A 1µg 0µg 0%
Tryptophan 0.212mg 0.182mg 0%
Threonine 0.767mg 1.105mg 0%
Isoleucine 0.785mg 1.259mg 0%
Leucine 1.549mg 2.201mg 0%
Lysine 1.521mg 2.338mg 0%
Methionine 0.243mg 0.72mg 0%
Phenylalanine 1.858mg 1.093mg 0%
Valine 0.937mg 1.372mg 0%
Histidine 0.774mg 0.883mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
22% 63% 11% 3%
Protein: 21.7 g
Fats: 1.49 g
Carbs: 62.78 g
Water: 10.59 g
Other: 3.44 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 +-5833.3%
Contains more ProteinProtein +27.5%
Contains more FatsFats +452.3%
Contains more WaterWater +505.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 70%
Saturated fat: Sat. Fat 0.33 g
Monounsaturated fat: Mono. Fat 0.012 g
Polyunsaturated fat: Poly. Fat 0.814 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 -90.3%
Contains more Poly. FatPolyunsaturated fat +152.8%
Contains more Mono. FatMonounsaturated fat +27541.7%

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. Pigeon pea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172436/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.