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  6. Falafel vs. Flank steak

Falafel vs. Flank steak — In-Depth Nutrition Comparison

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What are the main differences between falafel and flank steak?

  • Falafel is richer in manganese, folate, iron, and copper, while flank steak is higher in vitamin B12, selenium, vitamin B3, vitamin B6, and zinc.
  • Flank steak's daily need coverage for vitamin B12 is 68% higher.
  • Flank steak has 77 times less manganese than falafel. Falafel has 0.691mg of manganese, while flank steak has 0.009mg.
  • Falafel has a higher glycemic index (33) than flank steak (0).

We used Falafel, home-prepared and Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled types in this comparison.

Infographic

Falafel 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 59% 16% 52% 128% 86% 41% 82% 38% 90% 5.5%
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 MagnesiumMagnesium +256.5%
Contains more CalciumCalcium +170%
Contains more PotassiumPotassium +72.6%
Contains more IronIron +96.6%
Contains more CopperCopper +214.6%
Contains more ManganeseManganese +7577.8%
Contains more ZincZinc +226.7%
Contains less SodiumSodium -81%
Contains more SeleniumSelenium +2840%
~equal in Phosphorus ~210mg

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 5.3% 0.33% 0% 0% 37% 38% 20% 18% 29% 0% 0% 70% 0%
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 AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +94.7%
Contains more Vitamin B2Vitamin B2 +24.8%
Contains more FolateFolate +933.3%
Contains more Vitamin B3Vitamin B3 +605.3%
Contains more Vitamin B5Vitamin B5 +86.6%
Contains more Vitamin B6Vitamin B6 +363.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Falafel Flank steak DV% diff.
Vitamin B12 0µg 1.63µg 68%
Selenium 1µg 29.4µg 52%
Vitamin B3 1.044mg 7.363mg 39%
Vitamin B6 0.125mg 0.579mg 35%
Zinc 1.5mg 4.9mg 31%
Manganese 0.691mg 0.009mg 30%
Protein 13.31g 27.66g 29%
Cholesterol 0mg 79mg 26%
Polyunsaturated fat 4.16g 0.322g 26%
Iron 3.42mg 1.74mg 21%
Folate 93µg 9µg 21%
Copper 0.258mg 0.082mg 20%
Choline 105.4mg 19%
Monounsaturated fat 10.171g 3.317g 17%
Fats 17.8g 8.23g 15%
Magnesium 82mg 23mg 14%
Carbs 31.84g 0g 11%
Sodium 294mg 56mg 10%
Calories 333kcal 192kcal 7%
Potassium 585mg 339mg 7%
Vitamin B1 0.146mg 0.075mg 6%
Saturated fat 2.383g 3.395g 5%
Vitamin B5 0.292mg 0.545mg 5%
Vitamin B2 0.166mg 0.133mg 3%
Vitamin E 0.38mg 3%
Phosphorus 192mg 210mg 3%
Calcium 54mg 20mg 3%
Vitamin C 1.6mg 0mg 2%
Vitamin K 1.4µg 1%
Net carbs 31.84g 0g N/A
Vitamin A 1µg 0µg 0%
Tryptophan 0.134mg 0.182mg 0%
Threonine 0.492mg 1.105mg 0%
Isoleucine 0.567mg 1.259mg 0%
Leucine 0.944mg 2.201mg 0%
Lysine 0.856mg 2.338mg 0%
Methionine 0.187mg 0.72mg 0%
Phenylalanine 0.707mg 1.093mg 0%
Valine 0.562mg 1.372mg 0%
Histidine 0.364mg 0.883mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 18% 32% 35% 2%
Protein: 13.31 g
Fats: 17.8 g
Carbs: 31.84 g
Water: 34.62 g
Other: 2.43 g
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Contains more FatsFats +116.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +-4150%
Contains more ProteinProtein +107.8%
Contains more WaterWater +85.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 61% 25%
Saturated fat: Sat. Fat 2.383 g
Monounsaturated fat: Mono. Fat 10.171 g
Polyunsaturated fat: Poly. Fat 4.16 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 -29.8%
Contains more Mono. FatMonounsaturated fat +206.6%
Contains more Poly. FatPolyunsaturated fat +1191.9%

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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. Falafel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172455/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.