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  6. Soybean meal vs. Flank steak

Soybean meal vs. Flank steak — In-Depth Nutrition Comparison

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What are the differences between soybean meal and flank steak?

  • Soybean meal is higher in copper, manganese, iron, folate, phosphorus, magnesium, potassium, and vitamin B1; however, flank steak is richer in vitamin B12 and selenium.
  • Soybean meal's daily need coverage for copper is 213% more.
  • Flank steak contains 422 times less manganese than soybean meal. Soybean meal contains 3.8mg of manganese, while flank steak contains 0.009mg.
  • Flank steak has a lower glycemic index (0) than soybean meal (68).

We used Soy meal, defatted, raw and Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled types in this article.

Infographic

Soybean meal vs Flank steak infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 219% 73% 220% 514% 667% 138% 300% 0.39% 496% 18%
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 +1230.4%
Contains more CalciumCalcium +1120%
Contains more PotassiumPotassium +634.5%
Contains more IronIron +687.4%
Contains more CopperCopper +2339%
Contains more PhosphorusPhosphorus +233.8%
Contains less SodiumSodium -94.6%
Contains more ManganeseManganese +42122.2%
Contains more SeleniumSelenium +790.9%
~equal in Zinc ~4.9mg

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% 0.67% 0% 0% 173% 58% 49% 119% 131% 0% 0% 227% 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 +821.3%
Contains more Vitamin B2Vitamin B2 +88.7%
Contains more Vitamin B5Vitamin B5 +262.6%
Contains more FolateFolate +3266.7%
Contains more Vitamin B3Vitamin B3 +184.6%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin B6 ~0.579mg

All nutrients comparison - raw data values

Nutrient Soybean meal Flank steak DV% diff.
Copper 2mg 0.082mg 213%
Manganese 3.8mg 0.009mg 165%
Iron 13.7mg 1.74mg 150%
Folate 303µg 9µg 74%
Phosphorus 701mg 210mg 70%
Vitamin B12 0µg 1.63µg 68%
Magnesium 306mg 23mg 67%
Potassium 2490mg 339mg 63%
Vitamin B1 0.691mg 0.075mg 51%
Selenium 3.3µg 29.4µg 47%
Protein 49.2g 27.66g 43%
Vitamin B3 2.587mg 7.363mg 30%
Vitamin B5 1.976mg 0.545mg 29%
Cholesterol 0mg 79mg 26%
Calcium 244mg 20mg 22%
Choline 105.4mg 19%
Saturated fat 0.268g 3.395g 14%
Carbs 35.89g 0g 12%
Fats 2.39g 8.23g 9%
Vitamin B2 0.251mg 0.133mg 9%
Monounsaturated fat 0.409g 3.317g 7%
Calories 337kcal 192kcal 7%
Polyunsaturated fat 1.045g 0.322g 5%
Vitamin E 0.38mg 3%
Sodium 3mg 56mg 2%
Vitamin B6 0.569mg 0.579mg 1%
Vitamin K 1.4µg 1%
Zinc 5.06mg 4.9mg 1%
Net carbs 35.89g 0g N/A
Vitamin A 2µg 0µg 0%
Tryptophan 0.653mg 0.182mg 0%
Threonine 1.952mg 1.105mg 0%
Isoleucine 2.18mg 1.259mg 0%
Leucine 3.66mg 2.201mg 0%
Lysine 2.991mg 2.338mg 0%
Methionine 0.606mg 0.72mg 0%
Phenylalanine 2.346mg 1.093mg 0%
Valine 2.243mg 1.372mg 0%
Histidine 1.212mg 0.883mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
49% 2% 36% 7% 6%
Protein: 49.2 g
Fats: 2.39 g
Carbs: 35.89 g
Water: 6.94 g
Other: 5.58 g
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Contains more ProteinProtein +77.9%
Contains more CarbsCarbs +∞%
Contains more OtherOther +-9400%
Contains more FatsFats +244.4%
Contains more WaterWater +824.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 24% 61%
Saturated fat: Sat. Fat 0.268 g
Monounsaturated fat: Mono. Fat 0.409 g
Polyunsaturated fat: Poly. Fat 1.045 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 -92.1%
Contains more Poly. FatPolyunsaturated fat +224.5%
Contains more Mono. FatMonounsaturated fat +711%

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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. Soybean meal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172445/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.