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  6. Flank steak vs. Barley

Flank steak vs. Barley — In-Depth Nutrition Comparison

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Important differences between flank steak and barley

  • Flank steak has more vitamin B12, vitamin B6, and zinc; however, barley has more manganese, fiber, vitamin B1, copper, magnesium, and iron.
  • Barley's daily need coverage for manganese is 84% more.
  • Barley is lower in cholesterol.
  • Barley has a higher glycemic index than flank steak.

The food varieties used in the comparison are Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Barley, hulled.

Infographic

Flank steak vs Barley 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%
Barley
Barley
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 95% 9.9% 40% 135% 166% 76% 113% 1.6% 253% 206%
Contains more ZincZinc +76.9%
Contains more MagnesiumMagnesium +478.3%
Contains more CalciumCalcium +65%
Contains more PotassiumPotassium +33.3%
Contains more IronIron +106.9%
Contains more CopperCopper +507.3%
Contains more PhosphorusPhosphorus +25.7%
Contains less SodiumSodium -78.6%
Contains more ManganeseManganese +21488.9%
Contains more SeleniumSelenium +28.2%

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%
Barley
Barley
6
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% 0.33% 11% 0% 162% 66% 86% 17% 73% 0% 5.5% 14% 0%
Contains more Vitamin B3Vitamin B3 +59.9%
Contains more Vitamin B5Vitamin B5 +93.3%
Contains more Vitamin B6Vitamin B6 +82.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +50%
Contains more Vitamin B1Vitamin B1 +761.3%
Contains more Vitamin B2Vitamin B2 +114.3%
Contains more Vitamin KVitamin K +57.1%
Contains more FolateFolate +111.1%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Flank steak Barley DV% diff.
Manganese 0.009mg 1.943mg 84%
Fiber 0g 17.3g 69%
Vitamin B12 1.63µg 0µg 68%
Vitamin B1 0.075mg 0.646mg 48%
Copper 0.082mg 0.498mg 46%
Protein 27.66g 12.48g 30%
Cholesterol 79mg 0mg 26%
Magnesium 23mg 133mg 26%
Carbs 0g 73.48g 24%
Iron 1.74mg 3.6mg 23%
Vitamin B6 0.579mg 0.318mg 20%
Choline 105.4mg 19%
Zinc 4.9mg 2.77mg 19%
Vitamin B3 7.363mg 4.604mg 17%
Selenium 29.4µg 37.7µg 15%
Saturated fat 3.395g 0.482g 13%
Vitamin B2 0.133mg 0.285mg 12%
Fats 8.23g 2.3g 9%
Monounsaturated fat 3.317g 0.295g 8%
Calories 192kcal 354kcal 8%
Phosphorus 210mg 264mg 8%
Vitamin B5 0.545mg 0.282mg 5%
Polyunsaturated fat 0.322g 1.108g 5%
Folate 9µg 19µg 3%
Potassium 339mg 452mg 3%
Sodium 56mg 12mg 2%
Vitamin E 0.38mg 0.57mg 1%
Calcium 20mg 33mg 1%
Vitamin K 1.4µg 2.2µg 1%
Net carbs 0g 56.18g N/A
Sugar 0g 0.8g N/A
Vitamin A 0µg 1µg 0%
Tryptophan 0.182mg 0.208mg 0%
Threonine 1.105mg 0.424mg 0%
Isoleucine 1.259mg 0.456mg 0%
Leucine 2.201mg 0.848mg 0%
Lysine 2.338mg 0.465mg 0%
Methionine 0.72mg 0.24mg 0%
Phenylalanine 1.093mg 0.7mg 0%
Valine 1.372mg 0.612mg 0%
Histidine 0.883mg 0.281mg 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
Barley
Barley
2
12% 2% 73% 9% 2%
Protein: 12.48 g
Fats: 2.3 g
Carbs: 73.48 g
Water: 9.44 g
Other: 2.3 g
Contains more ProteinProtein +121.6%
Contains more FatsFats +257.8%
Contains more WaterWater +579.8%
Contains more CarbsCarbs +∞%
~equal in Other ~2.3g

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
Barley
Barley
2
26% 16% 59%
Saturated fat: Sat. Fat 0.482 g
Monounsaturated fat: Mono. Fat 0.295 g
Polyunsaturated fat: Poly. Fat 1.108 g
Contains more Mono. FatMonounsaturated fat +1024.4%
Contains less Sat. FatSaturated fat -85.8%
Contains more Poly. FatPolyunsaturated fat +244.1%

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. Barley - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170283/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.