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  6. Flank steak vs. Braunschweiger

Flank steak vs. Braunschweiger — In-Depth Nutrition Comparison

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Important differences between Flank steak and Braunschweiger

  • Flank steak has less Vitamin B12, Vitamin A RAE, Iron, Vitamin B2, Vitamin B5, Selenium, and Choline.
  • Braunschweiger's daily need coverage for Vitamin B12 is 769% more.
  • Flank steak is lower in Cholesterol.

The food varieties used in the comparison are Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled and Braunschweiger (a liver sausage), pork.

Infographic

Flank steak vs Braunschweiger infographic
Infographic link

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.
Flank steak
Flank steak
6
:
4
Braunschweiger
Braunschweiger
Contains more Calcium +122.2%
Contains more Magnesium +109.1%
Contains more Phosphorus +25%
Contains more Potassium +70.4%
Contains less Sodium -94.3%
Contains more Zinc +74.4%
Contains more Iron +543.7%
Contains more Copper +192.7%
Contains more Manganese +1622.2%
Contains more Selenium +97.3%
Flank steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 66% 17% 90% 30% 8% 134% 28% 2% 161%
Braunschweiger
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 420% 8% 72% 18% 128% 77% 80% 21% 317%
Contains more Calcium +122.2%
Contains more Magnesium +109.1%
Contains more Phosphorus +25%
Contains more Potassium +70.4%
Contains less Sodium -94.3%
Contains more Zinc +74.4%
Contains more Iron +543.7%
Contains more Copper +192.7%
Contains more Manganese +1622.2%
Contains more Selenium +97.3%

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.
Flank steak
Flank steak
2
:
9
Braunschweiger
Braunschweiger
Contains more Vitamin B6 +75.5%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +232%
Contains more Vitamin B2 +1046.6%
Contains more Vitamin B3 +13.6%
Contains more Vitamin B5 +520.2%
Contains more Folate +388.9%
Contains more Vitamin B12 +1132.5%
Contains more Vitamin K +14.3%
Equal in Vitamin E - 0.35
Flank steak
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 8% 0% 0% 19% 31% 139% 33% 134% 7% 204% 4%
Braunschweiger
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 844% 7% 36% 0% 63% 352% 157% 203% 77% 33% 2512% 4%
Contains more Vitamin B6 +75.5%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +232%
Contains more Vitamin B2 +1046.6%
Contains more Vitamin B3 +13.6%
Contains more Vitamin B5 +520.2%
Contains more Folate +388.9%
Contains more Vitamin B12 +1132.5%
Contains more Vitamin K +14.3%
Equal in Vitamin E - 0.35

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flank steak
Flank steak
2
:
3
Braunschweiger
Braunschweiger
Contains more Protein +90.8%
Contains more Water +26.8%
Contains more Fats +246.3%
Contains more Carbs +∞%
Equal in Other - 3.3
Flank steak
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Braunschweiger
15% 29% 3% 51% 3%
Protein: 14.5 g
Fats: 28.5 g
Carbs: 3.1 g
Water: 50.6 g
Other: 3.3 g
Contains more Protein +90.8%
Contains more Water +26.8%
Contains more Fats +246.3%
Contains more Carbs +∞%
Equal in Other - 3.3

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flank steak
Flank steak
1
:
2
Braunschweiger
Braunschweiger
Contains less Saturated Fat -63.5%
Contains more Monounsaturated Fat +283.8%
Contains more Polyunsaturated fat +891.6%
Flank steak
48% 47% 5%
Saturated Fat: 3.395 g
Monounsaturated Fat: 3.317 g
Polyunsaturated fat: 0.322 g
Braunschweiger
37% 50% 13%
Saturated Fat: 9.307 g
Monounsaturated Fat: 12.731 g
Polyunsaturated fat: 3.193 g
Contains less Saturated Fat -63.5%
Contains more Monounsaturated Fat +283.8%
Contains more Polyunsaturated fat +891.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Flank steak Braunschweiger
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Flank steak Braunschweiger Opinion
Net carbs 0g 3.1g Braunschweiger
Protein 27.66g 14.5g Flank steak
Fats 8.23g 28.5g Braunschweiger
Carbs 0g 3.1g Braunschweiger
Calories 192kcal 327kcal Braunschweiger
Calcium 20mg 9mg Flank steak
Iron 1.74mg 11.2mg Braunschweiger
Magnesium 23mg 11mg Flank steak
Phosphorus 210mg 168mg Flank steak
Potassium 339mg 199mg Flank steak
Sodium 56mg 977mg Flank steak
Zinc 4.9mg 2.81mg Flank steak
Copper 0.082mg 0.24mg Braunschweiger
Manganese 0.009mg 0.155mg Braunschweiger
Selenium 29.4µg 58µg Braunschweiger
Vitamin A 0IU 14051IU Braunschweiger
Vitamin A RAE 0µg 4220µg Braunschweiger
Vitamin E 0.38mg 0.35mg Flank steak
Vitamin D 48IU Braunschweiger
Vitamin D 1.2µg Braunschweiger
Vitamin B1 0.075mg 0.249mg Braunschweiger
Vitamin B2 0.133mg 1.525mg Braunschweiger
Vitamin B3 7.363mg 8.368mg Braunschweiger
Vitamin B5 0.545mg 3.38mg Braunschweiger
Vitamin B6 0.579mg 0.33mg Flank steak
Folate 9µg 44µg Braunschweiger
Vitamin B12 1.63µg 20.09µg Braunschweiger
Vitamin K 1.4µg 1.6µg Braunschweiger
Tryptophan 0.182mg 0.145mg Flank steak
Threonine 1.105mg 0.534mg Flank steak
Isoleucine 1.259mg 0.484mg Flank steak
Leucine 2.201mg 1.032mg Flank steak
Lysine 2.338mg 0.909mg Flank steak
Methionine 0.72mg 0.311mg Flank steak
Phenylalanine 1.093mg 0.553mg Flank steak
Valine 1.372mg 0.616mg Flank steak
Histidine 0.883mg 0.32mg Flank steak
Cholesterol 79mg 180mg Flank steak
Saturated Fat 3.395g 9.307g Flank steak
Monounsaturated Fat 3.317g 12.731g Braunschweiger
Polyunsaturated fat 0.322g 3.193g Braunschweiger

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flank steak Braunschweiger
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
48%
Flank steak
357%
Braunschweiger
Minerals Daily Need Coverage Score
54%
Flank steak
114%
Braunschweiger

Comparison summary

Which food contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 921mg)
Which food is lower in Cholesterol?
Flank steak
Flank steak is lower in Cholesterol (difference - 101mg)
Which food is lower in Saturated Fat?
Flank steak
Flank steak is lower in Saturated Fat (difference - 5.912g)
Which food is lower in glycemic index?
Braunschweiger
Braunschweiger is lower in glycemic index (difference - 0)
Which food is richer in vitamins?
Braunschweiger
Braunschweiger is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Flank steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168733/nutrients
  2. Braunschweiger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171621/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.