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  6. Rapini vs. Flank steak

Rapini vs. Flank steak — In-Depth Nutrition Comparison

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The main differences between Rapini and Flank steak

  • Rapini is richer in Vitamin K, Vitamin C, and Folate, yet Flank steak is richer in Vitamin B12, Selenium, Vitamin B3, Zinc, Vitamin B6, and Phosphorus.
  • Daily need coverage for Vitamin K from Rapini is 186% higher.

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

Infographic

Rapini 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.
Rapini
Rapini
4
:
6
Flank steak
Flank steak
Contains more Calcium +440%
Contains more Iron +23%
Contains less Sodium -41.1%
Contains more Manganese +4288.9%
Contains more Phosphorus +187.7%
Contains more Potassium +73%
Contains more Zinc +536.4%
Contains more Copper +95.2%
Contains more Selenium +2840%
Equal in Magnesium - 23
Rapini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 81% 16% 32% 18% 5% 22% 14% 52% 6%
Flank steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 66% 17% 90% 30% 8% 134% 28% 2% 161%
Contains more Calcium +440%
Contains more Iron +23%
Contains less Sodium -41.1%
Contains more Manganese +4288.9%
Contains more Phosphorus +187.7%
Contains more Potassium +73%
Contains more Zinc +536.4%
Contains more Copper +95.2%
Contains more Selenium +2840%
Equal in Magnesium - 23

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.
Rapini
Rapini
7
:
5
Flank steak
Flank steak
Contains more Vitamin A +∞%
Contains more Vitamin E +326.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +116%
Contains more Folate +822.2%
Contains more Vitamin K +15900%
Contains more Vitamin B3 +503%
Contains more Vitamin B5 +69.3%
Contains more Vitamin B6 +238.6%
Contains more Vitamin B12 +∞%
Equal in Vitamin B2 - 0.133
Rapini
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 158% 33% 0% 68% 41% 30% 23% 20% 40% 63% 0% 560%
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%
Contains more Vitamin A +∞%
Contains more Vitamin E +326.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +116%
Contains more Folate +822.2%
Contains more Vitamin K +15900%
Contains more Vitamin B3 +503%
Contains more Vitamin B5 +69.3%
Contains more Vitamin B6 +238.6%
Contains more Vitamin B12 +∞%
Equal in Vitamin B2 - 0.133

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rapini
Rapini
3
:
2
Flank steak
Flank steak
Contains more Carbs +∞%
Contains more Water +44.2%
Contains more Protein +772.6%
Contains more Fats +1579.6%
Rapini
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
Flank steak
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Contains more Carbs +∞%
Contains more Water +44.2%
Contains more Protein +772.6%
Contains more Fats +1579.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rapini
Rapini
1
:
2
Flank steak
Flank steak
Contains less Saturated Fat -98.5%
Contains more Monounsaturated Fat +12657.7%
Contains more Polyunsaturated fat +147.7%
Rapini
24% 13% 63%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.13 g
Flank steak
48% 47% 5%
Saturated Fat: 3.395 g
Monounsaturated Fat: 3.317 g
Polyunsaturated fat: 0.322 g
Contains less Saturated Fat -98.5%
Contains more Monounsaturated Fat +12657.7%
Contains more Polyunsaturated fat +147.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rapini Flank steak Opinion
Net carbs 0.15g 0g Rapini
Protein 3.17g 27.66g Flank steak
Fats 0.49g 8.23g Flank steak
Carbs 2.85g 0g Rapini
Calories 22kcal 192kcal Flank steak
Fructose 0.17g Rapini
Sugar 0.38g 0g Flank steak
Fiber 2.7g 0g Rapini
Calcium 108mg 20mg Rapini
Iron 2.14mg 1.74mg Rapini
Magnesium 22mg 23mg Flank steak
Phosphorus 73mg 210mg Flank steak
Potassium 196mg 339mg Flank steak
Sodium 33mg 56mg Rapini
Zinc 0.77mg 4.9mg Flank steak
Copper 0.042mg 0.082mg Flank steak
Manganese 0.395mg 0.009mg Rapini
Selenium 1µg 29.4µg Flank steak
Vitamin A 2622IU 0IU Rapini
Vitamin A RAE 131µg 0µg Rapini
Vitamin E 1.62mg 0.38mg Rapini
Vitamin C 20.2mg 0mg Rapini
Vitamin B1 0.162mg 0.075mg Rapini
Vitamin B2 0.129mg 0.133mg Flank steak
Vitamin B3 1.221mg 7.363mg Flank steak
Vitamin B5 0.322mg 0.545mg Flank steak
Vitamin B6 0.171mg 0.579mg Flank steak
Folate 83µg 9µg Rapini
Vitamin B12 0µg 1.63µg Flank steak
Vitamin K 224µg 1.4µg Rapini
Tryptophan 0.043mg 0.182mg Flank steak
Threonine 0.106mg 1.105mg Flank steak
Isoleucine 0.104mg 1.259mg Flank steak
Leucine 0.17mg 2.201mg Flank steak
Lysine 0.198mg 2.338mg Flank steak
Methionine 0.048mg 0.72mg Flank steak
Phenylalanine 0.128mg 1.093mg Flank steak
Valine 0.153mg 1.372mg Flank steak
Histidine 0.066mg 0.883mg Flank steak
Cholesterol 0mg 79mg Rapini
Saturated Fat 0.05g 3.395g Rapini
Monounsaturated Fat 0.026g 3.317g Flank steak
Polyunsaturated fat 0.13g 0.322g Flank steak

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rapini Flank steak
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
86%
Rapini
48%
Flank steak
Minerals Daily Need Coverage Score
27%
Rapini
54%
Flank steak

Comparison summary

Which food contains less Sodium?
Rapini
Rapini contains less Sodium (difference - 23mg)
Which food is lower in Cholesterol?
Rapini
Rapini is lower in Cholesterol (difference - 79mg)
Which food is lower in Saturated Fat?
Rapini
Rapini is lower in Saturated Fat (difference - 3.345g)
Which food is lower in Sugar?
Flank steak
Flank steak is lower in Sugar (difference - 0.38g)
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 richer in minerals?
Flank steak
Flank steak is relatively richer in minerals
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. Rapini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170381/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.