Cream cracker vs. Flank steak — In-Depth Nutrition Comparison

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How are cream cracker and flank steak different?

Cream cracker is higher in iron, folate, manganese, and vitamin B1; however, flank steak is richer in vitamin B12, vitamin B6, zinc, selenium, and phosphorus.
Daily need coverage for iron for cream cracker is 71% higher.
Cream cracker contains 86 times more manganese than flank steak. While cream cracker contains 0.778mg of manganese, flank steak contains only 0.009mg.
Flank steak has less sodium.
Flank steak has a lower glycemic index (0) than cream cracker (65).

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

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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.

Cream cracker

Flank steak

Contains more CalciumCalcium	+30%
Contains more IronIron	+324.1%
Contains more CopperCopper	+35.4%
Contains more ManganeseManganese	+8544.4%

Contains more PotassiumPotassium	+162.8%
Contains more ZincZinc	+642.4%
Contains more PhosphorusPhosphorus	+114.3%
Contains less SodiumSodium	-95.1%
Contains more SeleniumSelenium	+209.5%

~equal in Magnesium ~23mg

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.

Cream cracker

Flank steak

Contains more Vitamin EVitamin E	+318.4%
Contains more Vitamin B1Vitamin B1	+297.3%
Contains more Vitamin B2Vitamin B2	+80.5%
Contains more Vitamin KVitamin K	+1178.6%
Contains more FolateFolate	+1555.6%

Contains more Vitamin B3Vitamin B3	+44.9%
Contains more Vitamin B5Vitamin B5	+18%
Contains more Vitamin B6Vitamin B6	+790.8%
Contains more Vitamin B12Vitamin B12	+254.3%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Iron	7.38mg	1.74mg	71%
Vitamin B12	0.46µg	1.63µg	49%
Sodium	1148mg	56mg	47%
Protein	7.01g	27.66g	41%
Vitamin B6	0.065mg	0.579mg	40%
Zinc	0.66mg	4.9mg	39%
Selenium	9.5µg	29.4µg	36%
Folate	149µg	9µg	35%
Manganese	0.778mg	0.009mg	33%
Cholesterol		79mg	26%
Carbs	64.55g	0g	22%
Starch	51.87g		21%
Choline		105.4mg	19%
Vitamin B1	0.298mg	0.075mg	19%
Fats	20.37g	8.23g	19%
Monounsaturated fat	10.625g	3.317g	18%
Phosphorus	98mg	210mg	16%
Calories	484kcal	192kcal	15%
Polyunsaturated fat	2.45g	0.322g	14%
Vitamin K	17.9µg	1.4µg	14%
Vitamin B3	5.08mg	7.363mg	14%
Fiber	2.4g	0g	10%
Saturated fat	5.362g	3.395g	9%
Vitamin B2	0.24mg	0.133mg	8%
Vitamin E	1.59mg	0.38mg	8%
Potassium	129mg	339mg	6%
Copper	0.111mg	0.082mg	3%
Vitamin B5	0.462mg	0.545mg	2%
Fructose	0.95g		1%
Calcium	26mg	20mg	1%
Net carbs	62.15g	0g	N/A
Magnesium	25mg	23mg	0%
Sugar	9.37g	0g	N/A
Trans fat	3.969g		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	0.045g		N/A
Omega-6 - Linoleic acid	1.542g		N/A