Soup beans vs. Flank steak — In-Depth Nutrition Comparison
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A recap on differences between soup beans and flank steak
- Soup beans are higher in vitamin A and fiber, yet flank steak is higher in vitamin B12, vitamin B3, selenium, vitamin B6, zinc, and phosphorus.
- Flank steak covers your daily vitamin B12 needs 67% more than soup beans.
- The amount of sodium in flank steak is lower.
- The glycemic index of flank steak is lower.
Food varieties used in this article are Soup, bean with ham, canned, chunky, ready-to-serve 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.
| Contains more CalciumCalcium | +60% |
| Contains more CopperCopper | +95.1% |
| Contains more ManganeseManganese | +3122.2% |
| Contains more MagnesiumMagnesium | +21.1% |
| Contains more PotassiumPotassium | +93.7% |
| Contains more IronIron | +30.8% |
| Contains more ZincZinc | +1013.6% |
| Contains more PhosphorusPhosphorus | +255.9% |
| Contains less SodiumSodium | -86% |
| Contains more SeleniumSelenium | +326.1% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more FolateFolate | +33.3% |
| Contains more Vitamin B1Vitamin B1 | +25% |
| Contains more Vitamin B2Vitamin B2 | +121.7% |
| Contains more Vitamin B3Vitamin B3 | +951.9% |
| Contains more Vitamin B5Vitamin B5 | +1262.5% |
| Contains more Vitamin B6Vitamin B6 | +1058% |
| Contains more Vitamin B12Vitamin B12 | +5333.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0.03µg | 1.63µg | 67% |
| Protein | 5.19g | 27.66g | 45% |
| Vitamin B3 | 0.7mg | 7.363mg | 42% |
| Selenium | 6.9µg | 29.4µg | 41% |
| Vitamin B6 | 0.05mg | 0.579mg | 41% |
| Zinc | 0.44mg | 4.9mg | 41% |
| Cholesterol | 9mg | 79mg | 23% |
| Phosphorus | 59mg | 210mg | 22% |
| Choline | 105.4mg | 19% | |
| Fiber | 4.6g | 0g | 18% |
| Sodium | 400mg | 56mg | 15% |
| Manganese | 0.29mg | 0.009mg | 12% |
| Vitamin B5 | 0.04mg | 0.545mg | 10% |
| Saturated fat | 1.37g | 3.395g | 9% |
| Vitamin A | 81µg | 0µg | 9% |
| Copper | 0.16mg | 0.082mg | 9% |
| Fats | 3.5g | 8.23g | 7% |
| Vitamin B2 | 0.06mg | 0.133mg | 6% |
| Iron | 1.33mg | 1.74mg | 5% |
| Potassium | 175mg | 339mg | 5% |
| Calories | 95kcal | 192kcal | 5% |
| Carbs | 11.16g | 0g | 4% |
| Monounsaturated fat | 1.58g | 3.317g | 4% |
| Vitamin E | 0.38mg | 3% | |
| Vitamin C | 1.8mg | 0mg | 2% |
| Folate | 12µg | 9µg | 1% |
| Vitamin B1 | 0.06mg | 0.075mg | 1% |
| Vitamin K | 1.4µg | 1% | |
| Calcium | 32mg | 20mg | 1% |
| Magnesium | 19mg | 23mg | 1% |
| Net carbs | 6.56g | 0g | N/A |
| Polyunsaturated fat | 0.39g | 0.322g | 0% |
| Tryptophan | 0.182mg | 0% | |
| Threonine | 1.105mg | 0% | |
| Isoleucine | 1.259mg | 0% | |
| Leucine | 2.201mg | 0% | |
| Lysine | 2.338mg | 0% | |
| Methionine | 0.72mg | 0% | |
| Phenylalanine | 1.093mg | 0% | |
| Valine | 1.372mg | 0% | |
| Histidine | 0.883mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
5.19 g
Fats:
3.5 g
Carbs:
11.16 g
Water:
78.63 g
Other:
1.52 g
Protein:
27.66 g
Fats:
8.23 g
Carbs:
0 g
Water:
64.17 g
Other:
0 g
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +22.5% |
| Contains more OtherOther | +-2633.3% |
| Contains more ProteinProtein | +432.9% |
| Contains more FatsFats | +135.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.37 g
Monounsaturated fat:
Mono. Fat
1.58 g
Polyunsaturated fat:
Poly. Fat
0.39 g
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 | -59.6% |
| Contains more Poly. FatPolyunsaturated fat | +21.1% |
| Contains more Mono. FatMonounsaturated fat | +109.9% |
