Canola oil vs. Flank steak — In-Depth Nutrition Comparison
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Significant differences between canola oil and flank steak
- Canola oil has more vitamin E and vitamin K; however, flank steak is richer in vitamin B12, selenium, vitamin B3, zinc, vitamin B6, phosphorus, and iron.
- Canola oil covers your daily vitamin E needs 114% more than flank steak.
- Flank steak has 51 times less vitamin K than canola oil. Canola oil has 71.3µg of vitamin K, while flank steak has 1.4µg.
Specific food types used in this comparison are Oil, canola 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.
| Contains less SodiumSodium | -100% |
| Contains more MagnesiumMagnesium | +∞% |
| Contains more CalciumCalcium | +∞% |
| Contains more PotassiumPotassium | +∞% |
| Contains more IronIron | +∞% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +∞% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +∞% |
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 EVitamin E | +4494.7% |
| Contains more Vitamin KVitamin K | +4992.9% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +52600% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0 g
Fats:
100 g
Carbs:
0 g
Water:
0 g
Other:
0 g
Protein:
27.66 g
Fats:
8.23 g
Carbs:
0 g
Water:
64.17 g
Other:
0 g
| Contains more FatsFats | +1115.1% |
| Contains more ProteinProtein | +∞% |
| Contains more WaterWater | +∞% |
| Contains more OtherOther | +∞% |
~equal in
Carbs
~0g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
7.365 g
Monounsaturated fat:
Mono. Fat
63.276 g
Polyunsaturated fat:
Poly. Fat
28.142 g
Saturated fat:
Sat. Fat
3.395 g
Monounsaturated fat:
Mono. Fat
3.317 g
Polyunsaturated fat:
Poly. Fat
0.322 g
| Contains more Mono. FatMonounsaturated fat | +1807.6% |
| Contains more Poly. FatPolyunsaturated fat | +8639.8% |
| Contains less Sat. FatSaturated fat | -53.9% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Polyunsaturated fat | 28.142g | 0.322g | 185% |
| Monounsaturated fat | 63.276g | 3.317g | 150% |
| Fats | 100g | 8.23g | 141% |
| Vitamin E | 17.46mg | 0.38mg | 114% |
| Vitamin B12 | 0µg | 1.63µg | 68% |
| Vitamin K | 71.3µg | 1.4µg | 58% |
| Protein | 0g | 27.66g | 55% |
| Selenium | 0µg | 29.4µg | 53% |
| Vitamin B3 | 0mg | 7.363mg | 46% |
| Vitamin B6 | 0mg | 0.579mg | 45% |
| Zinc | 0mg | 4.9mg | 45% |
| Calories | 884kcal | 192kcal | 35% |
| Phosphorus | 0mg | 210mg | 30% |
| Cholesterol | 0mg | 79mg | 26% |
| Iron | 0mg | 1.74mg | 22% |
| Choline | 0.2mg | 105.4mg | 19% |
| Saturated fat | 7.365g | 3.395g | 18% |
| Vitamin B5 | 0mg | 0.545mg | 11% |
| Vitamin B2 | 0mg | 0.133mg | 10% |
| Potassium | 0mg | 339mg | 10% |
| Copper | 0mg | 0.082mg | 9% |
| Vitamin B1 | 0mg | 0.075mg | 6% |
| Magnesium | 0mg | 23mg | 5% |
| Sodium | 0mg | 56mg | 2% |
| Folate | 0µg | 9µg | 2% |
| Calcium | 0mg | 20mg | 2% |
| Manganese | 0mg | 0.009mg | 0% |
| Trans fat | 0.395g | N/A | |
| Tryptophan | 0.182mg | 0% | |
| Threonine | 1.105mg | 0% | |
| Isoleucine | 1.259mg | 0% | |
| Leucine | 2.201mg | 0% | |
| Lysine | 2.338mg | 0% | |
| Methionine | 0.72mg | 0% | |
| Phenylalanine | 1.093mg | 0% | |
| Valine | 1.372mg | 0% | |
| Histidine | 0.883mg | 0% | |
| Omega-3 - ALA | 9.137g | N/A | |
| Omega-6 - Linoleic acid | 18.64g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| Low Glycemic Index diet | Equal | |
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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
41%
49%
Minerals Daily Need Coverage Score
0%
54%
Comparison summary
Which food is richer in minerals?
Flank steak is relatively richer in minerals
Which food is lower in Saturated fat?
Flank steak is lower in Saturated fat (difference - 3.97g)
Which food is richer in vitamins?
Flank steak is relatively richer in vitamins
Which food is lower in Cholesterol?
Canola oil is lower in Cholesterol (difference - 79mg)
Which food contains less Sodium?
Canola oil contains less Sodium (difference - 56mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($)