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.
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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.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
27.66 g
Fats:
8.23 g
Carbs:
0 g
Water:
64.17 g
Other:
0 g
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
Saturated fat:
Sat. Fat
3.395 g
Monounsaturated fat:
Mono. Fat
3.317 g
Polyunsaturated fat:
Poly. Fat
0.322 g
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.
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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All nutrients comparison - raw data values
| Nutrient | |
|
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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
12%
Minerals Daily Need Coverage Score
54%
20%
Comparison summary
Which food is lower in glycemic index?
Flank steak is lower in glycemic index (difference - 69)
Which food is cheaper?
Flank steak is cheaper (difference - $1)
Which food is richer in minerals?
Flank steak is relatively richer in minerals
Which food is richer in vitamins?
Flank steak is relatively richer in vitamins
Which food is lower in Cholesterol?
Arborio rice is lower in Cholesterol (difference - 79mg)
Which food is lower in Sugar?
Arborio rice is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Arborio rice contains less Sodium (difference - 56mg)
Which food is lower in Saturated fat?
Arborio rice is lower in Saturated fat (difference - 3.344g)