Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Flank steak vs. Arborio rice — In-Depth Nutrition Comparison

Compare

Differences between flank steak and arborio rice

  • Flank steak has more vitamin B12, zinc, vitamin B6, selenium, vitamin B3, and phosphorus, while arborio rice has more manganese and folate.
  • Flank steak's daily need coverage for vitamin B12 is 68% higher.
  • Flank steak has a lower glycemic index. The glycemic index of flank steak is 0, while the glycemic index of arborio rice is 69.

The food types used in this comparison are Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled and Rice, white, short-grain, enriched, cooked.

Infographic

Flank steak vs Arborio rice infographic
Infographic link

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 16% 6% 30% 65% 27% 134% 90% 7.3% 1.2% 160%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 0.3% 2.3% 55% 24% 11% 14% 0% 47% 41%
Contains more MagnesiumMagnesium +187.5%
Contains more CalciumCalcium +1900%
Contains more PotassiumPotassium +1203.8%
Contains more IronIron +19.2%
Contains more CopperCopper +13.9%
Contains more ZincZinc +1125%
Contains more PhosphorusPhosphorus +536.4%
Contains more SeleniumSelenium +292%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +3866.7%

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% 7.6% 0% 19% 31% 138% 33% 134% 204% 3.5% 6.8% 57%
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% 0% 0% 41% 3.7% 28% 24% 14% 0% 0% 44% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +731.3%
Contains more Vitamin B3Vitamin B3 +393.2%
Contains more Vitamin B5Vitamin B5 +37.3%
Contains more Vitamin B6Vitamin B6 +881.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +118.7%
Contains more FolateFolate +555.6%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
Contains more ProteinProtein +1072%
Contains more FatsFats +4231.6%
Contains more CarbsCarbs +∞%
~equal in Water ~68.53g
~equal in Other ~0.19g

Fat Type Comparison

Fat type breakdown side-by-side comparison
48% 47% 5%
Saturated fat: Sat. Fat 3.395 g
Monounsaturated fat: Mono. Fat 3.317 g
Polyunsaturated fat: Poly. Fat 0.322 g
32% 36% 31%
Saturated fat: Sat. Fat 0.051 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +5619%
Contains more Poly. FatPolyunsaturated fat +544%
Contains less Sat. FatSaturated fat -98.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flank steak Arborio rice DV% diff.
Vitamin B12 1.63µg 0µg 68%
Protein 27.66g 2.36g 51%
Zinc 4.9mg 0.4mg 41%
Vitamin B6 0.579mg 0.059mg 40%
Selenium 29.4µg 7.5µg 40%
Vitamin B3 7.363mg 1.493mg 37%
Cholesterol 79mg 0mg 26%
Phosphorus 210mg 33mg 25%
Choline 105.4mg 19%
Saturated fat 3.395g 0.051g 15%
Manganese 0.009mg 0.357mg 15%
Folate 9µg 59µg 13%
Fats 8.23g 0.19g 12%
Carbs 0g 28.73g 10%
Potassium 339mg 26mg 9%
Vitamin B2 0.133mg 0.016mg 9%
Monounsaturated fat 3.317g 0.058g 8%
Vitamin B1 0.075mg 0.164mg 7%
Magnesium 23mg 8mg 4%
Iron 1.74mg 1.46mg 4%
Calories 192kcal 130kcal 3%
Vitamin B5 0.545mg 0.397mg 3%
Vitamin E 0.38mg 3%
Sodium 56mg 0mg 2%
Calcium 20mg 1mg 2%
Polyunsaturated fat 0.322g 0.05g 2%
Vitamin K 1.4µg 1%
Copper 0.082mg 0.072mg 1%
Net carbs 0g 28.73g N/A
Tryptophan 0.182mg 0.027mg 0%
Threonine 1.105mg 0.084mg 0%
Isoleucine 1.259mg 0.102mg 0%
Leucine 2.201mg 0.195mg 0%
Lysine 2.338mg 0.085mg 0%
Methionine 0.72mg 0.056mg 0%
Phenylalanine 1.093mg 0.126mg 0%
Valine 1.372mg 0.144mg 0%
Histidine 0.883mg 0.056mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flank steak Arborio rice
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
49%
Flank steak
12%
Arborio rice
Minerals Daily Need Coverage Score
54%
Flank steak
20%
Arborio rice

Comparison summary

Which food is lower in glycemic index?
Flank steak
Flank steak is lower in glycemic index (difference - 69)
Which food is cheaper?
Flank steak
Flank steak is cheaper (difference - $1)
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?
Arborio rice
Arborio rice is lower in Cholesterol (difference - 79mg)
Which food is lower in Sugar?
Arborio rice
Arborio rice is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Arborio rice
Arborio rice contains less Sodium (difference - 56mg)
Which food is lower in Saturated fat?
Arborio rice
Arborio rice is lower in Saturated fat (difference - 3.344g)

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. Flank steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168733/nutrients
  2. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/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.