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  6. Soybean raw vs. Flank steak

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

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What are the main differences between soybean raw and flank steak?

  • Soybean raw is richer in copper, iron, manganese, folate, phosphorus, vitamin B1, magnesium, vitamin B2, and potassium, while flank steak is higher in vitamin B12.
  • Soybean raw's daily need coverage for copper is 175% higher.
  • Flank steak has 280 times less manganese than soybean raw. Soybean raw has 2.517mg of manganese, while flank steak has 0.009mg.
  • Soybean raw has a higher glycemic index (14) than flank steak (0).

We used Soybeans, mature seeds, raw and Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled types in this comparison.

Infographic

Soybean raw 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 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
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 +1117.4%
Contains more CalciumCalcium +1285%
Contains more PotassiumPotassium +430.1%
Contains more IronIron +802.3%
Contains more CopperCopper +1922%
Contains more PhosphorusPhosphorus +235.2%
Contains less SodiumSodium -96.4%
Contains more ManganeseManganese +27866.7%
Contains more SeleniumSelenium +65.2%
~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 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
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 EVitamin E +123.7%
Contains more Vitamin B1Vitamin B1 +1065.3%
Contains more Vitamin B2Vitamin B2 +554.1%
Contains more Vitamin B5Vitamin B5 +45.5%
Contains more Vitamin KVitamin K +3257.1%
Contains more FolateFolate +4066.7%
Contains more Vitamin B3Vitamin B3 +353.7%
Contains more Vitamin B6Vitamin B6 +53.6%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Choline ~105.4mg

All nutrients comparison - raw data values

Nutrient Soybean raw Flank steak DV% diff.
Iron 15.7mg 1.74mg 175%
Copper 1.658mg 0.082mg 175%
Manganese 2.517mg 0.009mg 109%
Folate 375µg 9µg 92%
Polyunsaturated fat 11.255g 0.322g 73%
Phosphorus 704mg 210mg 71%
Vitamin B12 0µg 1.63µg 68%
Vitamin B1 0.874mg 0.075mg 67%
Magnesium 280mg 23mg 61%
Vitamin B2 0.87mg 0.133mg 57%
Potassium 1797mg 339mg 43%
Vitamin K 47µg 1.4µg 38%
Fiber 9.3g 0g 37%
Vitamin B3 1.623mg 7.363mg 36%
Calcium 277mg 20mg 26%
Cholesterol 0mg 79mg 26%
Selenium 17.8µg 29.4µg 21%
Fats 19.94g 8.23g 18%
Protein 36.49g 27.66g 18%
Vitamin B6 0.377mg 0.579mg 16%
Calories 446kcal 192kcal 13%
Carbs 30.16g 0g 10%
Vitamin C 6mg 0mg 7%
Vitamin B5 0.793mg 0.545mg 5%
Vitamin E 0.85mg 0.38mg 3%
Monounsaturated fat 4.404g 3.317g 3%
Choline 115.9mg 105.4mg 2%
Saturated fat 2.884g 3.395g 2%
Sodium 2mg 56mg 2%
Net carbs 20.86g 0g N/A
Sugar 7.33g 0g N/A
Zinc 4.89mg 4.9mg 0%
Vitamin A 1µg 0µg 0%
Tryptophan 0.591mg 0.182mg 0%
Threonine 1.766mg 1.105mg 0%
Isoleucine 1.971mg 1.259mg 0%
Leucine 3.309mg 2.201mg 0%
Lysine 2.706mg 2.338mg 0%
Methionine 0.547mg 0.72mg 0%
Phenylalanine 2.122mg 1.093mg 0%
Valine 2.029mg 1.372mg 0%
Histidine 1.097mg 0.883mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Contains more ProteinProtein +31.9%
Contains more FatsFats +142.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +-8216.7%
Contains more WaterWater +651.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 24% 61%
Saturated fat: Sat. Fat 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 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 -15.1%
Contains more Mono. FatMonounsaturated fat +32.8%
Contains more Poly. FatPolyunsaturated fat +3395.3%

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.