Flank steak vs. Arugula — In-Depth Nutrition Comparison
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What are the differences between flank steak and arugula?
- Flank steak is higher in vitamin B12, selenium, vitamin B3, zinc, vitamin B6, and phosphorus; however, arugula is richer in vitamin K, vitamin A, and folate.
- Arugula's daily need coverage for vitamin K is 89% more.
- Arugula has less cholesterol.
- Flank steak has a lower glycemic index (0) than arugula (32).
We used Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Arugula, raw types 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.
| Contains more IronIron | +19.2% |
| Contains more ZincZinc | +942.6% |
| Contains more PhosphorusPhosphorus | +303.8% |
| Contains more SeleniumSelenium | +9700% |
| Contains more MagnesiumMagnesium | +104.3% |
| Contains more CalciumCalcium | +700% |
| Contains less SodiumSodium | -51.8% |
| Contains more ManganeseManganese | +3466.7% |
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 B1Vitamin B1 | +70.5% |
| Contains more Vitamin B2Vitamin B2 | +54.7% |
| Contains more Vitamin B3Vitamin B3 | +2314.1% |
| Contains more Vitamin B5Vitamin B5 | +24.7% |
| Contains more Vitamin B6Vitamin B6 | +693.2% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +588.9% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +13.2% |
| Contains more Vitamin KVitamin K | +7657.1% |
| Contains more FolateFolate | +977.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 1.4µg | 108.6µg | 89% |
| Vitamin B12 | 1.63µg | 0µg | 68% |
| Selenium | 29.4µg | 0.3µg | 53% |
| Protein | 27.66g | 2.58g | 50% |
| Vitamin B3 | 7.363mg | 0.305mg | 44% |
| Zinc | 4.9mg | 0.47mg | 40% |
| Vitamin B6 | 0.579mg | 0.073mg | 39% |
| Cholesterol | 79mg | 0mg | 26% |
| Phosphorus | 210mg | 52mg | 23% |
| Folate | 9µg | 97µg | 22% |
| Vitamin C | 0mg | 15mg | 17% |
| Choline | 105.4mg | 15.3mg | 16% |
| Saturated fat | 3.395g | 0.086g | 15% |
| Manganese | 0.009mg | 0.321mg | 14% |
| Calcium | 20mg | 160mg | 14% |
| Vitamin A | 0µg | 119µg | 13% |
| Fats | 8.23g | 0.66g | 12% |
| Calories | 192kcal | 25kcal | 8% |
| Monounsaturated fat | 3.317g | 0.049g | 8% |
| Fiber | 0g | 1.6g | 6% |
| Magnesium | 23mg | 47mg | 6% |
| Iron | 1.74mg | 1.46mg | 4% |
| Vitamin B2 | 0.133mg | 0.086mg | 4% |
| Vitamin B1 | 0.075mg | 0.044mg | 3% |
| Vitamin B5 | 0.545mg | 0.437mg | 2% |
| Sodium | 56mg | 27mg | 1% |
| Copper | 0.082mg | 0.076mg | 1% |
| Potassium | 339mg | 369mg | 1% |
| Carbs | 0g | 3.65g | 1% |
| Net carbs | 0g | 2.05g | N/A |
| Sugar | 0g | 2.05g | N/A |
| Vitamin E | 0.38mg | 0.43mg | 0% |
| Polyunsaturated fat | 0.322g | 0.319g | 0% |
| 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% |
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:
2.58 g
Fats:
0.66 g
Carbs:
3.65 g
Water:
91.71 g
Other:
1.4 g
| Contains more ProteinProtein | +972.1% |
| Contains more FatsFats | +1147% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +42.9% |
~equal in
Other
~1.4g
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
0.086 g
Monounsaturated fat:
Mono. Fat
0.049 g
Polyunsaturated fat:
Poly. Fat
0.319 g
| Contains more Mono. FatMonounsaturated fat | +6669.4% |
| Contains less Sat. FatSaturated fat | -97.5% |
~equal in
Polyunsaturated fat
~0.319g
