Refried beans vs. Flank steak — In-Depth Nutrition Comparison

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Differences between refried beans and flank steak

Refried beans have more fiber, while flank steak has more vitamin B12, vitamin B3, selenium, zinc, vitamin B6, phosphorus, and choline.
Flank steak's daily need coverage for vitamin B12 is 68% higher.
The amount of saturated fat in refried beans is lower.
Flank steak has a lower glycemic index. The glycemic index of flank steak is 0, while the glycemic index of refried beans is 38.

The food types used in this comparison are Refried beans, canned, traditional style (includes USDA commodity) and Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled.

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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.

Refried beans

Flank steak

Contains more MagnesiumMagnesium	+52.2%
Contains more CalciumCalcium	+45%
Contains more CopperCopper	+57.3%
Contains more ManganeseManganese	+3111.1%

Contains more IronIron	+20.8%
Contains more ZincZinc	+744.8%
Contains more PhosphorusPhosphorus	+128.3%
Contains less SodiumSodium	-84.9%
Contains more SeleniumSelenium	+406.9%

~equal in Potassium ~339mg

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.

Refried beans

Flank steak

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin KVitamin K	+50%
Contains more FolateFolate	+22.2%

Contains more Vitamin EVitamin E	+322.2%
Contains more Vitamin B2Vitamin B2	+68.4%
Contains more Vitamin B3Vitamin B3	+1906.3%
Contains more Vitamin B5Vitamin B5	+188.4%
Contains more Vitamin B6Vitamin B6	+462.1%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more CholineCholine	+397.2%

~equal in Vitamin A ~0µg

~equal in Vitamin D ~µg

~equal in Vitamin B1 ~0.075mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	0µg	1.63µg	68%
Protein	4.98g	27.66g	45%
Vitamin B3	0.367mg	7.363mg	44%
Selenium	5.8µg	29.4µg	43%
Zinc	0.58mg	4.9mg	39%
Vitamin B6	0.103mg	0.579mg	37%
Cholesterol	0mg	79mg	26%
Histidine	153mg	0.883mg	22%
Phosphorus	92mg	210mg	17%
Choline	21.2mg	105.4mg	15%
Fiber	3.7g	0g	15%
Sodium	370mg	56mg	14%
Saturated fat	0.631g	3.395g	13%
Manganese	0.289mg	0.009mg	12%
Fats	2.01g	8.23g	10%
Vitamin C	6mg	0mg	7%
Monounsaturated fat	0.601g	3.317g	7%
Vitamin B5	0.189mg	0.545mg	7%
Calories	90kcal	192kcal	5%
Copper	0.129mg	0.082mg	5%
Carbs	13.55g	0g	5%
Vitamin B2	0.079mg	0.133mg	4%
Iron	1.44mg	1.74mg	4%
Starch	7.43g		3%
Magnesium	35mg	23mg	3%
Vitamin E	0.09mg	0.38mg	2%
Calcium	29mg	20mg	1%
Polyunsaturated fat	0.543g	0.322g	1%
Folate	11µg	9µg	1%
Vitamin K	2.1µg	1.4µg	1%
Potassium	319mg	339mg	1%
Net carbs	9.85g	0g	N/A
Sugar	0.54g	0g	N/A
Vitamin B1	0.076mg	0.075mg	0%
Trans fat	0.016g		N/A
Tryptophan	0.065mg	0.182mg	0%
Threonine	0.231mg	1.105mg	0%
Isoleucine	0.242mg	1.259mg	0%
Leucine	0.438mg	2.201mg	0%
Lysine	0.377mg	2.338mg	0%
Methionine	0.083mg	0.72mg	0%
Phenylalanine	0.297mg	1.093mg	0%
Valine	0.287mg	1.372mg	0%
Omega-3 - ALA	0.169g		N/A
Omega-3 - Eicosatrienoic acid	0.001g		N/A
Omega-6 - Eicosadienoic acid	0.008g		N/A
Omega-6 - Linoleic acid	0.36g		N/A