Broccoli vs. Flank steak — In-Depth Nutrition Comparison
Compare
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 of 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, raw and Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled types were used in this article.
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.
Contains
more
Calcium
+135%
Contains
less
Sodium
-41.1%
Contains
more
Manganese
+2233.3%
Contains
more
Iron
+138.4%
Contains
more
Phosphorus
+218.2%
Contains
more
Zinc
+1095.1%
Contains
more
Copper
+67.3%
Contains
more
Selenium
+1076%
Equal in Magnesium - 23
Equal in Potassium - 339
Contains
more
Calcium
+135%
Contains
less
Sodium
-41.1%
Contains
more
Manganese
+2233.3%
Contains
more
Iron
+138.4%
Contains
more
Phosphorus
+218.2%
Contains
more
Zinc
+1095.1%
Contains
more
Copper
+67.3%
Contains
more
Selenium
+1076%
Equal in Magnesium - 23
Equal in Potassium - 339
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.
:
Contains
more
Vitamin A
+∞%
Contains
more
Vitamin E
+105.3%
Contains
more
Vitamin C
+∞%
Contains
more
Folate
+600%
Contains
more
Vitamin K
+7157.1%
Contains
more
Vitamin B2
+13.7%
Contains
more
Vitamin B3
+1052.3%
Contains
more
Vitamin B6
+230.9%
Contains
more
Vitamin B12
+∞%
Equal in Vitamin B1 - 0.075
Equal in Vitamin B5 - 0.545
Contains
more
Vitamin A
+∞%
Contains
more
Vitamin E
+105.3%
Contains
more
Vitamin C
+∞%
Contains
more
Folate
+600%
Contains
more
Vitamin K
+7157.1%
Contains
more
Vitamin B2
+13.7%
Contains
more
Vitamin B3
+1052.3%
Contains
more
Vitamin B6
+230.9%
Contains
more
Vitamin B12
+∞%
Equal in Vitamin B1 - 0.075
Equal in Vitamin B5 - 0.545
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
more
Carbs
+∞%
Contains
more
Water
+39.2%
Contains
more
Protein
+880.9%
Contains
more
Fats
+2124.3%
Protein:
2.82 g
Fats:
0.37 g
Carbs:
6.64 g
Water:
89.3 g
Other:
0.87 g
Protein:
27.66 g
Fats:
8.23 g
Carbs:
0 g
Water:
64.17 g
Other:
0 g
Contains
more
Carbs
+∞%
Contains
more
Water
+39.2%
Contains
more
Protein
+880.9%
Contains
more
Fats
+2124.3%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
less
Saturated Fat
-98.9%
Contains
more
Monounsaturated Fat
+30054.5%
Contains
more
Polyunsaturated fat
+747.4%
Saturated Fat:
0.039 g
Monounsaturated Fat:
0.011 g
Polyunsaturated fat:
0.038 g
Saturated Fat:
3.395 g
Monounsaturated Fat:
3.317 g
Polyunsaturated fat:
0.322 g
Contains
less
Saturated Fat
-98.9%
Contains
more
Monounsaturated Fat
+30054.5%
Contains
more
Polyunsaturated fat
+747.4%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Rich in minerals |
|
||
| Lower in Sodium |
|
||
| Lower in Cholesterol |
|
||
| Lower in Saturated Fat |
|
||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 4.04g | 0g |
|
| Protein | 2.82g | 27.66g |
|
| Fats | 0.37g | 8.23g |
|
| Carbs | 6.64g | 0g |
|
| Calories | 34kcal | 192kcal |
|
| Fructose | 0.68g |
|
|
| Sugar | 1.7g | 0g |
|
| Fiber | 2.6g | 0g |
|
| Calcium | 47mg | 20mg |
|
| Iron | 0.73mg | 1.74mg |
|
| Magnesium | 21mg | 23mg |
|
| Phosphorus | 66mg | 210mg |
|
| Potassium | 316mg | 339mg |
|
| Sodium | 33mg | 56mg |
|
| Zinc | 0.41mg | 4.9mg |
|
| Copper | 0.049mg | 0.082mg |
|
| Manganese | 0.21mg | 0.009mg |
|
| Selenium | 2.5µg | 29.4µg |
|
| Vitamin A | 623IU | 0IU |
|
| Vitamin A RAE | 31µg | 0µg |
|
| Vitamin E | 0.78mg | 0.38mg |
|
| Vitamin C | 89.2mg | 0mg |
|
| Vitamin B1 | 0.071mg | 0.075mg |
|
| Vitamin B2 | 0.117mg | 0.133mg |
|
| Vitamin B3 | 0.639mg | 7.363mg |
|
| Vitamin B5 | 0.573mg | 0.545mg |
|
| Vitamin B6 | 0.175mg | 0.579mg |
|
| Folate | 63µg | 9µg |
|
| Vitamin B12 | 0µg | 1.63µg |
|
| Vitamin K | 101.6µg | 1.4µg |
|
| Tryptophan | 0.033mg | 0.182mg |
|
| Threonine | 0.088mg | 1.105mg |
|
| Isoleucine | 0.079mg | 1.259mg |
|
| Leucine | 0.129mg | 2.201mg |
|
| Lysine | 0.135mg | 2.338mg |
|
| Methionine | 0.038mg | 0.72mg |
|
| Phenylalanine | 0.117mg | 1.093mg |
|
| Valine | 0.125mg | 1.372mg |
|
| Histidine | 0.059mg | 0.883mg |
|
| Cholesterol | 0mg | 79mg |
|
| Saturated Fat | 0.039g | 3.395g |
|
| Monounsaturated Fat | 0.011g | 3.317g |
|
| Polyunsaturated fat | 0.038g | 0.322g |
|
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Calories diet |
|
|
| Low Glycemic Index diet |
|
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
65%
48%
Minerals Daily Need Coverage Score
19%
54%
Comparison summary
Which food is lower in Sugar?
Flank steak is lower in Sugar (difference - 1.7g)
Which food is lower in glycemic index?
Flank steak is lower in glycemic index (difference - 32)
Which food is cheaper?
Flank steak is cheaper (difference - $0.4)
Which food is richer in minerals?
Flank steak is relatively richer in minerals
Which food contains less Sodium?
Broccoli contains less Sodium (difference - 23mg)
Which food is lower in Cholesterol?
Broccoli is lower in Cholesterol (difference - 79mg)
Which food is lower in Saturated Fat?
Broccoli is lower in Saturated Fat (difference - 3.356g)
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.