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  6. Cauliflower vs. Flank steak

Cauliflower vs. Flank steak — In-Depth Nutrition Comparison

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Summary of differences between cauliflower and flank steak

  • Cauliflower has more vitamin C; however, flank steak is higher in vitamin B12, selenium, vitamin B3, zinc, vitamin B6, phosphorus, and iron.
  • Flank steak covers your daily need for vitamin B12, 68% more than cauliflower.
  • Cauliflower has less saturated fat.

These are the specific foods used in this comparison Cauliflower, raw and Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled.

Infographic

Cauliflower vs Flank steak infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 6.6% 26% 16% 13% 7.4% 19% 3.9% 20% 3.3%
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 less SodiumSodium -46.4%
Contains more ManganeseManganese +1622.2%
Contains more MagnesiumMagnesium +53.3%
Contains more PotassiumPotassium +13.4%
Contains more IronIron +314.3%
Contains more CopperCopper +110.3%
Contains more ZincZinc +1714.8%
Contains more PhosphorusPhosphorus +377.3%
Contains more SeleniumSelenium +4800%
~equal in Calcium ~20mg

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.
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 161% 0% 1.6% 0% 13% 14% 9.5% 40% 42% 0% 39% 43% 24%
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 B5Vitamin B5 +22.4%
Contains more Vitamin KVitamin K +1007.1%
Contains more FolateFolate +533.3%
Contains more Vitamin EVitamin E +375%
Contains more Vitamin B1Vitamin B1 +50%
Contains more Vitamin B2Vitamin B2 +121.7%
Contains more Vitamin B3Vitamin B3 +1352.3%
Contains more Vitamin B6Vitamin B6 +214.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +137.9%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Cauliflower Flank steak DV% diff.
Vitamin B12 0µg 1.63µg 68%
Vitamin C 48.2mg 0mg 54%
Selenium 0.6µg 29.4µg 52%
Protein 1.92g 27.66g 51%
Vitamin B3 0.507mg 7.363mg 43%
Zinc 0.27mg 4.9mg 42%
Vitamin B6 0.184mg 0.579mg 30%
Cholesterol 0mg 79mg 26%
Phosphorus 44mg 210mg 24%
Iron 0.42mg 1.74mg 17%
Saturated fat 0.13g 3.395g 15%
Fats 0.28g 8.23g 12%
Folate 57µg 9µg 12%
Vitamin K 15.5µg 1.4µg 12%
Choline 44.3mg 105.4mg 11%
Monounsaturated fat 0.034g 3.317g 8%
Calories 25kcal 192kcal 8%
Fiber 2g 0g 8%
Manganese 0.155mg 0.009mg 6%
Vitamin B2 0.06mg 0.133mg 6%
Copper 0.039mg 0.082mg 5%
Vitamin E 0.08mg 0.38mg 2%
Vitamin B1 0.05mg 0.075mg 2%
Vitamin B5 0.667mg 0.545mg 2%
Polyunsaturated fat 0.031g 0.322g 2%
Magnesium 15mg 23mg 2%
Carbs 4.97g 0g 2%
Sodium 30mg 56mg 1%
Fructose 0.97g 1%
Potassium 299mg 339mg 1%
Net carbs 2.97g 0g N/A
Calcium 22mg 20mg 0%
Sugar 1.91g 0g N/A
Tryptophan 0.02mg 0.182mg 0%
Threonine 0.076mg 1.105mg 0%
Isoleucine 0.071mg 1.259mg 0%
Leucine 0.106mg 2.201mg 0%
Lysine 0.217mg 2.338mg 0%
Methionine 0.02mg 0.72mg 0%
Phenylalanine 0.065mg 1.093mg 0%
Valine 0.125mg 1.372mg 0%
Histidine 0.056mg 0.883mg 0%
Omega-3 - ALA 0.015g N/A
Omega-6 - Linoleic acid 0.013g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 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 +43.5%
Contains more OtherOther +-1366.7%
Contains more ProteinProtein +1340.6%
Contains more FatsFats +2839.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 17% 16%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.031 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 -96.2%
Contains more Mono. FatMonounsaturated fat +9655.9%
Contains more Poly. FatPolyunsaturated fat +938.7%

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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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.