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  6. Flank steak vs. Arborio rice

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

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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
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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 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

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%

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%

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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. 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.