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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 A, and vitamin C, yet flank steak is richer in vitamin B12, selenium, vitamin B3, zinc, vitamin B6, and phosphorus.
  • Daily need coverage for vitamin K for rapini is 186% higher.
  • Flank steak has a lower glycemic index than rapini.

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
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 32% 17% 80% 14% 21% 31% 4.3% 52% 5.5%
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 CalciumCalcium +440%
Contains more IronIron +23%
Contains less SodiumSodium -41.1%
Contains more ManganeseManganese +4288.9%
Contains more PotassiumPotassium +73%
Contains more CopperCopper +95.2%
Contains more ZincZinc +536.4%
Contains more PhosphorusPhosphorus +187.7%
Contains more SeleniumSelenium +2840%
~equal in Magnesium ~23mg

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
6
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 67% 44% 32% 0% 41% 30% 23% 19% 39% 0% 560% 62% 10%
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 +326.3%
Contains more Vitamin B1Vitamin B1 +116%
Contains more Vitamin KVitamin K +15900%
Contains more FolateFolate +822.2%
Contains more Vitamin B3Vitamin B3 +503%
Contains more Vitamin B5Vitamin B5 +69.3%
Contains more Vitamin B6Vitamin B6 +238.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +476%
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.133mg

All nutrients comparison - raw data values

Nutrient Rapini Flank steak DV% diff.
Vitamin K 224µg 1.4µg 186%
Vitamin B12 0µg 1.63µg 68%
Selenium 1µg 29.4µg 52%
Protein 3.17g 27.66g 49%
Vitamin B3 1.221mg 7.363mg 38%
Zinc 0.77mg 4.9mg 38%
Vitamin B6 0.171mg 0.579mg 31%
Cholesterol 0mg 79mg 26%
Vitamin C 20.2mg 0mg 22%
Phosphorus 73mg 210mg 20%
Folate 83µg 9µg 19%
Manganese 0.395mg 0.009mg 17%
Choline 18.3mg 105.4mg 16%
Saturated fat 0.05g 3.395g 15%
Vitamin A 131µg 0µg 15%
Fats 0.49g 8.23g 12%
Fiber 2.7g 0g 11%
Calcium 108mg 20mg 9%
Calories 22kcal 192kcal 9%
Monounsaturated fat 0.026g 3.317g 8%
Vitamin E 1.62mg 0.38mg 8%
Vitamin B1 0.162mg 0.075mg 7%
Iron 2.14mg 1.74mg 5%
Vitamin B5 0.322mg 0.545mg 4%
Copper 0.042mg 0.082mg 4%
Potassium 196mg 339mg 4%
Polyunsaturated fat 0.13g 0.322g 1%
Sodium 33mg 56mg 1%
Carbs 2.85g 0g 1%
Net carbs 0.15g 0g N/A
Magnesium 22mg 23mg 0%
Sugar 0.38g 0g N/A
Vitamin B2 0.129mg 0.133mg 0%
Tryptophan 0.043mg 0.182mg 0%
Threonine 0.106mg 1.105mg 0%
Isoleucine 0.104mg 1.259mg 0%
Leucine 0.17mg 2.201mg 0%
Lysine 0.198mg 2.338mg 0%
Methionine 0.048mg 0.72mg 0%
Phenylalanine 0.128mg 1.093mg 0%
Valine 0.153mg 1.372mg 0%
Histidine 0.066mg 0.883mg 0%
Fructose 0.17g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rapini
Rapini
3
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 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 +44.2%
Contains more OtherOther +-1666.7%
Contains more ProteinProtein +772.6%
Contains more FatsFats +1579.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rapini
Rapini
1
24% 13% 63%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.13 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 -98.5%
Contains more Mono. FatMonounsaturated fat +12657.7%
Contains more Poly. FatPolyunsaturated fat +147.7%

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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.