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Celeriac vs. Flank steak — In-Depth Nutrition Comparison

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How are celeriac and flank steak different?

  • Celeriac is higher in vitamin K; however, flank steak is richer in vitamin B12, selenium, vitamin B3, zinc, vitamin B6, choline, and phosphorus.
  • Daily need coverage for vitamin B12 for flank steak is 68% higher.
  • Celeriac contains 29 times more vitamin K than flank steak. While celeriac contains 41µg of vitamin K, flank steak contains only 1.4µg.
  • Celeriac has less saturated fat.
  • Flank steak has a lower glycemic index (0) than celeriac (35).

Celeriac, raw and Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled are the varieties used in this article.

Infographic

Celeriac 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 14% 13% 26% 26% 23% 9% 49% 13% 21% 3.8%
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 +115%
Contains more ManganeseManganese +1655.6%
Contains more MagnesiumMagnesium +15%
Contains more PotassiumPotassium +13%
Contains more IronIron +148.6%
Contains more CopperCopper +17.1%
Contains more ZincZinc +1384.8%
Contains more PhosphorusPhosphorus +82.6%
Contains less SodiumSodium -44%
Contains more SeleniumSelenium +4100%

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 27% 0% 7.2% 0% 13% 14% 13% 21% 38% 0% 103% 6% 4.9%
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 KVitamin K +2828.6%
Contains more Vitamin B1Vitamin B1 +50%
Contains more Vitamin B2Vitamin B2 +121.7%
Contains more Vitamin B3Vitamin B3 +951.9%
Contains more Vitamin B5Vitamin B5 +54.8%
Contains more Vitamin B6Vitamin B6 +250.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +12.5%
Contains more CholineCholine +1071.1%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0.38mg
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 88%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 9.2 g
Water: 88 g
Other: 1 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 +37.1%
Contains more OtherOther +-1766.7%
Contains more ProteinProtein +1744%
Contains more FatsFats +2643.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 20% 52%
Saturated fat: Sat. Fat 0.079 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.148 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 -97.7%
Contains more Mono. FatMonounsaturated fat +5619%
Contains more Poly. FatPolyunsaturated fat +117.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Celeriac Flank steak DV% diff.
Vitamin B12 0µg 1.63µg 68%
Protein 1.5g 27.66g 52%
Selenium 0.7µg 29.4µg 52%
Vitamin B3 0.7mg 7.363mg 42%
Zinc 0.33mg 4.9mg 42%
Vitamin K 41µg 1.4µg 33%
Vitamin B6 0.165mg 0.579mg 32%
Cholesterol 0mg 79mg 26%
Choline 9mg 105.4mg 18%
Saturated fat 0.079g 3.395g 15%
Phosphorus 115mg 210mg 14%
Iron 0.7mg 1.74mg 13%
Fats 0.3g 8.23g 12%
Vitamin C 8mg 0mg 9%
Monounsaturated fat 0.058g 3.317g 8%
Calories 42kcal 192kcal 8%
Fiber 1.8g 0g 7%
Vitamin B2 0.06mg 0.133mg 6%
Manganese 0.158mg 0.009mg 6%
Vitamin B5 0.352mg 0.545mg 4%
Carbs 9.2g 0g 3%
Vitamin B1 0.05mg 0.075mg 2%
Calcium 43mg 20mg 2%
Sodium 100mg 56mg 2%
Polyunsaturated fat 0.148g 0.322g 1%
Copper 0.07mg 0.082mg 1%
Potassium 300mg 339mg 1%
Magnesium 20mg 23mg 1%
Net carbs 7.4g 0g N/A
Sugar 1.6g 0g N/A
Vitamin E 0.36mg 0.38mg 0%
Folate 8µg 9µg 0%
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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Celeriac Flank steak
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
19%
Celeriac
49%
Flank steak
Minerals Daily Need Coverage Score
20%
Celeriac
54%
Flank steak

Comparison summary

Which food is lower in Sugar?
Flank steak
Flank steak is lower in Sugar (difference - 1.6g)
Which food contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 44mg)
Which food is lower in glycemic index?
Flank steak
Flank steak is lower in glycemic index (difference - 35)
Which food is cheaper?
Flank steak
Flank steak is cheaper (difference - $0.6)
Which food is richer in minerals?
Flank steak
Flank steak is relatively richer in minerals
Which food is richer in vitamins?
Flank steak
Flank steak is relatively richer in vitamins
Which food is lower in Cholesterol?
Celeriac
Celeriac is lower in Cholesterol (difference - 79mg)
Which food is lower in Saturated fat?
Celeriac
Celeriac is lower in Saturated fat (difference - 3.316g)

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. Celeriac - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170400/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.