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  6. Yardlong bean (Asparagus bean) raw vs. Flank steak

Yardlong bean (Asparagus bean) raw vs. Flank steak — In-Depth Nutrition Comparison

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What are the differences between yardlong bean (Asparagus bean) raw and flank steak?

  • Yardlong bean (Asparagus bean) raw is higher in vitamin C and vitamin A; however, flank steak is richer in vitamin B12, selenium, vitamin B3, vitamin B6, zinc, and phosphorus.
  • Flank steak's daily need coverage for vitamin B12 is 68% more.
  • Yardlong bean (Asparagus bean) raw has less saturated fat.
  • Flank steak has a lower glycemic index (0) than yardlong bean (Asparagus bean) raw (86).

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

Infographic

Yardlong bean (Asparagus bean) 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 31% 15% 21% 18% 16% 10% 25% 0.52% 27% 8.2%
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 +91.3%
Contains more CalciumCalcium +150%
Contains less SodiumSodium -92.9%
Contains more ManganeseManganese +2177.8%
Contains more PotassiumPotassium +41.3%
Contains more IronIron +270.2%
Contains more CopperCopper +70.8%
Contains more ZincZinc +1224.3%
Contains more PhosphorusPhosphorus +255.9%
Contains more SeleniumSelenium +1860%

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 63% 14% 0% 0% 27% 25% 7.7% 3.3% 5.5% 0% 0% 47% 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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +42.7%
Contains more FolateFolate +588.9%
Contains more Vitamin B2Vitamin B2 +20.9%
Contains more Vitamin B3Vitamin B3 +1695.9%
Contains more Vitamin B5Vitamin B5 +890.9%
Contains more Vitamin B6Vitamin B6 +2312.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Flank steak DV% diff.
Vitamin B12 0µg 1.63µg 68%
Selenium 1.5µg 29.4µg 51%
Protein 2.8g 27.66g 50%
Vitamin B6 0.024mg 0.579mg 43%
Vitamin B3 0.41mg 7.363mg 43%
Zinc 0.37mg 4.9mg 41%
Cholesterol 0mg 79mg 26%
Phosphorus 59mg 210mg 22%
Vitamin C 18.8mg 0mg 21%
Choline 105.4mg 19%
Iron 0.47mg 1.74mg 16%
Saturated fat 0.105g 3.395g 15%
Folate 62µg 9µg 13%
Fats 0.4g 8.23g 12%
Vitamin B5 0.055mg 0.545mg 10%
Manganese 0.205mg 0.009mg 9%
Monounsaturated fat 0.036g 3.317g 8%
Calories 47kcal 192kcal 7%
Vitamin A 43µg 0µg 5%
Magnesium 44mg 23mg 5%
Copper 0.048mg 0.082mg 4%
Potassium 240mg 339mg 3%
Vitamin E 0.38mg 3%
Calcium 50mg 20mg 3%
Vitamin B1 0.107mg 0.075mg 3%
Carbs 8.35g 0g 3%
Vitamin B2 0.11mg 0.133mg 2%
Sodium 4mg 56mg 2%
Vitamin K 1.4µg 1%
Polyunsaturated fat 0.169g 0.322g 1%
Net carbs 8.35g 0g N/A
Tryptophan 0.032mg 0.182mg 0%
Threonine 0.104mg 1.105mg 0%
Isoleucine 0.15mg 1.259mg 0%
Leucine 0.2mg 2.201mg 0%
Lysine 0.184mg 2.338mg 0%
Methionine 0.04mg 0.72mg 0%
Phenylalanine 0.154mg 1.093mg 0%
Valine 0.162mg 1.372mg 0%
Histidine 0.09mg 0.883mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 8% 88%
Protein: 2.8 g
Fats: 0.4 g
Carbs: 8.35 g
Water: 87.85 g
Other: 0.6 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 WaterWater +36.9%
Contains more OtherOther +-1100%
Contains more ProteinProtein +887.9%
Contains more FatsFats +1957.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 12% 55%
Saturated fat: Sat. Fat 0.105 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.169 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 -96.9%
Contains more Mono. FatMonounsaturated fat +9113.9%
Contains more Poly. FatPolyunsaturated fat +90.5%

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. Yardlong bean (Asparagus bean) raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169222/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.