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  6. Flank steak vs. Broccoli

Flank steak vs. Broccoli — In-Depth Nutrition Comparison

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How are flank steak and broccoli different?

  • Flank steak is richer in vitamin B12, selenium, vitamin B3, zinc, vitamin B6, and phosphorus, while broccoli is higher in vitamin C and vitamin K.
  • Broccoli covers your daily need for vitamin C, 99% more than flank steak.
  • Broccoli is lower in cholesterol.
  • Broccoli has a higher glycemic index (32) than flank steak (0).

Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Broccoli, raw types were used in this article.

Infographic

Flank steak vs Broccoli 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 15% 14% 28% 27% 16% 11% 28% 4.3% 27% 14%
Contains more IronIron +138.4%
Contains more CopperCopper +67.3%
Contains more ZincZinc +1095.1%
Contains more PhosphorusPhosphorus +218.2%
Contains more SeleniumSelenium +1076%
Contains more CalciumCalcium +135%
Contains less SodiumSodium -41.1%
Contains more ManganeseManganese +2233.3%
~equal in Magnesium ~21mg
~equal in Potassium ~316mg

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 297% 10% 16% 0% 18% 27% 12% 34% 40% 0% 254% 47% 10%
Contains more Vitamin B2Vitamin B2 +13.7%
Contains more Vitamin B3Vitamin B3 +1052.3%
Contains more Vitamin B6Vitamin B6 +230.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +463.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +105.3%
Contains more Vitamin KVitamin K +7157.1%
Contains more FolateFolate +600%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.071mg
~equal in Vitamin B5 ~0.573mg

All nutrients comparison - raw data values

Nutrient Flank steak Broccoli DV% diff.
Vitamin C 0mg 89.2mg 99%
Vitamin K 1.4µg 101.6µg 84%
Vitamin B12 1.63µg 0µg 68%
Protein 27.66g 2.82g 50%
Selenium 29.4µg 2.5µg 49%
Vitamin B3 7.363mg 0.639mg 42%
Zinc 4.9mg 0.41mg 41%
Vitamin B6 0.579mg 0.175mg 31%
Cholesterol 79mg 0mg 26%
Phosphorus 210mg 66mg 21%
Choline 105.4mg 18.7mg 16%
Saturated fat 3.395g 0.039g 15%
Folate 9µg 63µg 14%
Iron 1.74mg 0.73mg 13%
Fats 8.23g 0.37g 12%
Fiber 0g 2.6g 10%
Manganese 0.009mg 0.21mg 9%
Monounsaturated fat 3.317g 0.011g 8%
Calories 192kcal 34kcal 8%
Copper 0.082mg 0.049mg 4%
Vitamin A 0µg 31µg 3%
Vitamin E 0.38mg 0.78mg 3%
Calcium 20mg 47mg 3%
Carbs 0g 6.64g 2%
Polyunsaturated fat 0.322g 0.038g 2%
Fructose 0.68g 1%
Vitamin B5 0.545mg 0.573mg 1%
Vitamin B2 0.133mg 0.117mg 1%
Sodium 56mg 33mg 1%
Potassium 339mg 316mg 1%
Net carbs 0g 4.04g N/A
Magnesium 23mg 21mg 0%
Sugar 0g 1.7g N/A
Vitamin B1 0.075mg 0.071mg 0%
Tryptophan 0.182mg 0.033mg 0%
Threonine 1.105mg 0.088mg 0%
Isoleucine 1.259mg 0.079mg 0%
Leucine 2.201mg 0.129mg 0%
Lysine 2.338mg 0.135mg 0%
Methionine 0.72mg 0.038mg 0%
Phenylalanine 1.093mg 0.117mg 0%
Valine 1.372mg 0.125mg 0%
Histidine 0.883mg 0.059mg 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
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
Contains more ProteinProtein +880.9%
Contains more FatsFats +2124.3%
Contains more CarbsCarbs +∞%
Contains more WaterWater +39.2%
~equal in Other ~0.87g

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
44% 13% 43%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Mono. FatMonounsaturated fat +30054.5%
Contains more Poly. FatPolyunsaturated fat +747.4%
Contains less Sat. FatSaturated fat -98.9%

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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. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.