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  6. Couscous vs. Flank steak

Couscous vs. Flank steak — In-Depth Nutrition Comparison

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What are the differences between couscous and flank steak?

  • The amount of vitamin B12, zinc, vitamin B6, vitamin B3, phosphorus, choline, iron, and potassium in flank steak is higher than in couscous.
  • Flank steak's daily need coverage for vitamin B12 is 68% more.
  • Couscous has less saturated fat.
  • Flank steak has a lower glycemic index (0) than couscous (65).

We used Couscous, cooked and Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled types in this article.

Infographic

Couscous 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 5.7% 2.4% 5.1% 14% 14% 7.1% 9.4% 0.65% 11% 150%
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 -91.1%
Contains more ManganeseManganese +833.3%
Contains more MagnesiumMagnesium +187.5%
Contains more CalciumCalcium +150%
Contains more PotassiumPotassium +484.5%
Contains more IronIron +357.9%
Contains more CopperCopper +100%
Contains more ZincZinc +1784.6%
Contains more PhosphorusPhosphorus +854.5%
~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.
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% 2.6% 0% 16% 6.2% 18% 22% 12% 0% 0.25% 11% 1.8%
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 FolateFolate +66.7%
Contains more Vitamin EVitamin E +192.3%
Contains more Vitamin B1Vitamin B1 +19%
Contains more Vitamin B2Vitamin B2 +392.6%
Contains more Vitamin B3Vitamin B3 +649%
Contains more Vitamin B5Vitamin B5 +46.9%
Contains more Vitamin B6Vitamin B6 +1035.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1300%
Contains more CholineCholine +3093.9%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Couscous Flank steak DV% diff.
Vitamin B12 0µg 1.63µg 68%
Protein 3.79g 27.66g 48%
Zinc 0.26mg 4.9mg 42%
Vitamin B6 0.051mg 0.579mg 41%
Vitamin B3 0.983mg 7.363mg 40%
Phosphorus 22mg 210mg 27%
Cholesterol 0mg 79mg 26%
Choline 3.3mg 105.4mg 19%
Iron 0.38mg 1.74mg 17%
Saturated fat 0.029g 3.395g 15%
Fats 0.16g 8.23g 12%
Vitamin B2 0.027mg 0.133mg 8%
Carbs 23.22g 0g 8%
Monounsaturated fat 0.022g 3.317g 8%
Potassium 58mg 339mg 8%
Fiber 1.4g 0g 6%
Copper 0.041mg 0.082mg 5%
Calories 112kcal 192kcal 4%
Magnesium 8mg 23mg 4%
Selenium 27.5µg 29.4µg 3%
Manganese 0.084mg 0.009mg 3%
Vitamin B5 0.371mg 0.545mg 3%
Vitamin E 0.13mg 0.38mg 2%
Sodium 5mg 56mg 2%
Polyunsaturated fat 0.064g 0.322g 2%
Folate 15µg 9µg 2%
Vitamin B1 0.063mg 0.075mg 1%
Vitamin K 0.1µg 1.4µg 1%
Calcium 8mg 20mg 1%
Net carbs 21.82g 0g N/A
Sugar 0.1g 0g N/A
Tryptophan 0.049mg 0.182mg 0%
Threonine 0.1mg 1.105mg 0%
Isoleucine 0.147mg 1.259mg 0%
Leucine 0.259mg 2.201mg 0%
Lysine 0.073mg 2.338mg 0%
Methionine 0.059mg 0.72mg 0%
Phenylalanine 0.184mg 1.093mg 0%
Valine 0.162mg 1.372mg 0%
Histidine 0.077mg 0.883mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 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 +13.1%
Contains more OtherOther +-533.3%
Contains more ProteinProtein +629.8%
Contains more FatsFats +5043.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 19% 56%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.022 g
Polyunsaturated fat: Poly. Fat 0.064 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 -99.1%
Contains more Mono. FatMonounsaturated fat +14977.3%
Contains more Poly. FatPolyunsaturated fat +403.1%

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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. Couscous - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/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.