Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Arugula vs. Flank steak — In-Depth Nutrition Comparison

Compare

What are the differences between arugula and flank steak?

  • Arugula is higher in vitamin K, vitamin A, and folate; however, flank steak is richer in vitamin B12, selenium, vitamin B3, zinc, vitamin B6, and phosphorus.
  • Arugula's daily need coverage for vitamin K is 89% more.
  • Flank steak has a lower glycemic index (0) than arugula (32).

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

Infographic

Arugula vs Flank steak 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 48% 33% 55% 25% 13% 22% 3.5% 42% 1.6%
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 +104.3%
Contains more CalciumCalcium +700%
Contains less SodiumSodium -51.8%
Contains more ManganeseManganese +3466.7%
Contains more IronIron +19.2%
Contains more ZincZinc +942.6%
Contains more PhosphorusPhosphorus +303.8%
Contains more SeleniumSelenium +9700%
~equal in Potassium ~339mg
~equal in Copper ~0.082mg

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 50% 40% 8.6% 0% 11% 20% 5.7% 26% 17% 0% 272% 73% 8.3%
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 +13.2%
Contains more Vitamin KVitamin K +7657.1%
Contains more FolateFolate +977.8%
Contains more Vitamin B1Vitamin B1 +70.5%
Contains more Vitamin B2Vitamin B2 +54.7%
Contains more Vitamin B3Vitamin B3 +2314.1%
Contains more Vitamin B5Vitamin B5 +24.7%
Contains more Vitamin B6Vitamin B6 +693.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +588.9%
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 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 +42.9%
Contains more OtherOther +-2433.3%
Contains more ProteinProtein +972.1%
Contains more FatsFats +1147%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 11% 70%
Saturated fat: Sat. Fat 0.086 g
Monounsaturated fat: Mono. Fat 0.049 g
Polyunsaturated fat: Poly. Fat 0.319 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 -97.5%
Contains more Mono. FatMonounsaturated fat +6669.4%
~equal in Polyunsaturated fat ~0.322g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Arugula Flank steak DV% diff.
Vitamin K 108.6µg 1.4µg 89%
Vitamin B12 0µg 1.63µg 68%
Selenium 0.3µg 29.4µg 53%
Protein 2.58g 27.66g 50%
Vitamin B3 0.305mg 7.363mg 44%
Zinc 0.47mg 4.9mg 40%
Vitamin B6 0.073mg 0.579mg 39%
Cholesterol 0mg 79mg 26%
Phosphorus 52mg 210mg 23%
Folate 97µg 9µg 22%
Vitamin C 15mg 0mg 17%
Choline 15.3mg 105.4mg 16%
Saturated fat 0.086g 3.395g 15%
Manganese 0.321mg 0.009mg 14%
Calcium 160mg 20mg 14%
Vitamin A 119µg 0µg 13%
Fats 0.66g 8.23g 12%
Calories 25kcal 192kcal 8%
Monounsaturated fat 0.049g 3.317g 8%
Fiber 1.6g 0g 6%
Magnesium 47mg 23mg 6%
Iron 1.46mg 1.74mg 4%
Vitamin B2 0.086mg 0.133mg 4%
Vitamin B1 0.044mg 0.075mg 3%
Vitamin B5 0.437mg 0.545mg 2%
Sodium 27mg 56mg 1%
Copper 0.076mg 0.082mg 1%
Potassium 369mg 339mg 1%
Carbs 3.65g 0g 1%
Net carbs 2.05g 0g N/A
Sugar 2.05g 0g N/A
Vitamin E 0.43mg 0.38mg 0%
Polyunsaturated fat 0.319g 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%

Which food is preferable for your diet?

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

People also compare

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
41%
Arugula
49%
Flank steak
Minerals Daily Need Coverage Score
28%
Arugula
54%
Flank steak

Comparison summary

Which food is lower in Sugar?
Flank steak
Flank steak is lower in Sugar (difference - 2.05g)
Which food is lower in glycemic index?
Flank steak
Flank steak is lower in glycemic index (difference - 32)
Which food is cheaper?
Flank steak
Flank steak is cheaper (difference - $0.4)
Which food is lower in Cholesterol?
Arugula
Arugula is lower in Cholesterol (difference - 79mg)
Which food contains less Sodium?
Arugula
Arugula contains less Sodium (difference - 29mg)
Which food is lower in Saturated fat?
Arugula
Arugula is lower in Saturated fat (difference - 3.309g)
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.
Which food is richer in vitamins?
?
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. Arugula - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169387/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.