Caesar salad vs. Flank steak — In-Depth Nutrition Comparison

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A recap on differences between caesar salad and flank steak

Caesar salad is higher in vitamin B1, calcium, manganese, vitamin B2, and iron, yet flank steak is higher in vitamin B12, zinc, and vitamin B3.
Flank steak covers your daily vitamin B12 needs 51% more than caesar salad.
Caesar salad contains 36 times more manganese than flank steak. While caesar salad contains 0.321mg of manganese, flank steak contains only 0.009mg.
The amount of sodium in flank steak is lower.
The glycemic index of flank steak is lower.

Food varieties used in this article are LITTLE CAESARS 14" Original Round Cheese Pizza, Regular Crust and Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled.

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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.

Caesar salad

Flank steak

Contains more MagnesiumMagnesium	+21.7%
Contains more CalciumCalcium	+1065%
Contains more IronIron	+34.5%
Contains more CopperCopper	+53.7%
Contains more ManganeseManganese	+3466.7%

Contains more PotassiumPotassium	+99.4%
Contains more ZincZinc	+204.3%
Contains less SodiumSodium	-87.7%

~equal in Phosphorus ~210mg

~equal in Selenium ~29.4µg

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.

Caesar salad

Flank steak

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+60.5%
Contains more Vitamin B1Vitamin B1	+402.7%
Contains more Vitamin B2Vitamin B2	+123.3%
Contains more Vitamin KVitamin K	+321.4%

Contains more Vitamin B3Vitamin B3	+127.5%
Contains more Vitamin B5Vitamin B5	+21.9%
Contains more Vitamin B12Vitamin B12	+307.5%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	0.4µg	1.63µg	51%
Vitamin B6		0.579mg	45%
Zinc	1.61mg	4.9mg	30%
Protein	13.39g	27.66g	29%
Vitamin B3	3.237mg	7.363mg	26%
Vitamin B1	0.377mg	0.075mg	25%
Calcium	233mg	20mg	21%
Choline		105.4mg	19%
Cholesterol	24mg	79mg	18%
Sodium	454mg	56mg	17%
Manganese	0.321mg	0.009mg	14%
Vitamin B2	0.297mg	0.133mg	13%
Carbs	31.5g	0g	11%
Starch	25.29g		10%
Vitamin A	78µg	0µg	9%
Iron	2.34mg	1.74mg	8%
Polyunsaturated fat	1.461g	0.322g	8%
Fiber	1.7g	0g	7%
Copper	0.126mg	0.082mg	5%
Potassium	170mg	339mg	5%
Vitamin K	5.9µg	1.4µg	4%
Saturated fat	4.206g	3.395g	4%
Calories	265kcal	192kcal	4%
Selenium	31.4µg	29.4µg	4%
Phosphorus	231mg	210mg	3%
Vitamin E	0.61mg	0.38mg	2%
Folate		9µg	2%
Monounsaturated fat	2.38g	3.317g	2%
Fats	9.54g	8.23g	2%
Vitamin B5	0.447mg	0.545mg	2%
Fructose	1.13g		1%
Magnesium	28mg	23mg	1%
Net carbs	29.8g	0g	N/A
Sugar	4.02g	0g	N/A
Tryptophan	0.15mg	0.182mg	0%
Threonine	0.393mg	1.105mg	0%
Isoleucine	0.547mg	1.259mg	0%
Leucine	1.137mg	2.201mg	0%
Lysine	0.523mg	2.338mg	0%
Methionine	0.3mg	0.72mg	0%
Phenylalanine	0.717mg	1.093mg	0%
Valine	0.7mg	1.372mg	0%
Histidine	0.36mg	0.883mg	0%
Omega-3 - ALA	0.155g		N/A