Broccoli vs. Flank steak — In-Depth Nutrition Comparison

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How are broccoli and flank steak different?

Broccoli is richer in vitamin C and vitamin K, while flank steak is higher in vitamin B12, selenium, vitamin B3, zinc, vitamin B6, and phosphorus.
Broccoli covers your daily need for vitamin C, 99% more than flank steak.
Broccoli contains 73 times more vitamin K than flank steak. Broccoli contains 101.6µg of vitamin K, while flank steak contains 1.4µg.
Broccoli is lower in saturated fat.
Broccoli has a higher glycemic index (32) than flank steak (0).

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

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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.

Broccoli

Flank steak

Contains more CalciumCalcium	+135%
Contains less SodiumSodium	-41.1%
Contains more ManganeseManganese	+2233.3%

Contains more IronIron	+138.4%
Contains more CopperCopper	+67.3%
Contains more ZincZinc	+1095.1%
Contains more PhosphorusPhosphorus	+218.2%
Contains more SeleniumSelenium	+1076%

~equal in Magnesium ~23mg

~equal in Potassium ~339mg

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.

Broccoli

Flank steak

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+105.3%
Contains more Vitamin KVitamin K	+7157.1%
Contains more FolateFolate	+600%

Contains more Vitamin B2Vitamin B2	+13.7%
Contains more Vitamin B3Vitamin B3	+1052.3%
Contains more Vitamin B6Vitamin B6	+230.9%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more CholineCholine	+463.6%

~equal in Vitamin D ~µg

~equal in Vitamin B1 ~0.075mg

~equal in Vitamin B5 ~0.545mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin C	89.2mg	0mg	99%
Vitamin K	101.6µg	1.4µg	84%
Vitamin B12	0µg	1.63µg	68%
Protein	2.82g	27.66g	50%
Selenium	2.5µg	29.4µg	49%
Vitamin B3	0.639mg	7.363mg	42%
Zinc	0.41mg	4.9mg	41%
Vitamin B6	0.175mg	0.579mg	31%
Cholesterol	0mg	79mg	26%
Phosphorus	66mg	210mg	21%
Choline	18.7mg	105.4mg	16%
Saturated fat	0.039g	3.395g	15%
Folate	63µg	9µg	14%
Iron	0.73mg	1.74mg	13%
Fats	0.37g	8.23g	12%
Fiber	2.6g	0g	10%
Manganese	0.21mg	0.009mg	9%
Monounsaturated fat	0.011g	3.317g	8%
Calories	34kcal	192kcal	8%
Copper	0.049mg	0.082mg	4%
Vitamin A	31µg	0µg	3%
Vitamin E	0.78mg	0.38mg	3%
Calcium	47mg	20mg	3%
Carbs	6.64g	0g	2%
Polyunsaturated fat	0.038g	0.322g	2%
Fructose	0.68g		1%
Vitamin B5	0.573mg	0.545mg	1%
Vitamin B2	0.117mg	0.133mg	1%
Sodium	33mg	56mg	1%
Potassium	316mg	339mg	1%
Net carbs	4.04g	0g	N/A
Magnesium	21mg	23mg	0%
Sugar	1.7g	0g	N/A
Vitamin B1	0.071mg	0.075mg	0%
Tryptophan	0.033mg	0.182mg	0%
Threonine	0.088mg	1.105mg	0%
Isoleucine	0.079mg	1.259mg	0%
Leucine	0.129mg	2.201mg	0%
Lysine	0.135mg	2.338mg	0%
Methionine	0.038mg	0.72mg	0%
Phenylalanine	0.117mg	1.093mg	0%
Valine	0.125mg	1.372mg	0%
Histidine	0.059mg	0.883mg	0%