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  6. Flank steak vs. Rapini

Flank steak vs. Rapini — In-Depth Nutrition Comparison

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The main differences between flank steak and rapini

  • Flank steak is richer in vitamin B12, selenium, vitamin B3, zinc, vitamin B6, and phosphorus, yet rapini is richer in vitamin K, vitamin A, and vitamin C.
  • Daily need coverage for vitamin K for rapini is 186% higher.
  • Rapini contains less cholesterol.
  • Flank steak has a lower glycemic index than rapini.

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

Infographic

Flank steak vs Rapini 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%
Rapini
Rapini
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 32% 17% 80% 14% 21% 31% 4.3% 52% 5.5%
Contains more PotassiumPotassium +73%
Contains more CopperCopper +95.2%
Contains more ZincZinc +536.4%
Contains more PhosphorusPhosphorus +187.7%
Contains more SeleniumSelenium +2840%
Contains more CalciumCalcium +440%
Contains more IronIron +23%
Contains less SodiumSodium -41.1%
Contains more ManganeseManganese +4288.9%
~equal in Magnesium ~22mg

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%
Rapini
Rapini
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 67% 44% 32% 0% 41% 30% 23% 19% 39% 0% 560% 62% 10%
Contains more Vitamin B3Vitamin B3 +503%
Contains more Vitamin B5Vitamin B5 +69.3%
Contains more Vitamin B6Vitamin B6 +238.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +476%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +326.3%
Contains more Vitamin B1Vitamin B1 +116%
Contains more Vitamin KVitamin K +15900%
Contains more FolateFolate +822.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.129mg

All nutrients comparison - raw data values

Nutrient Flank steak Rapini DV% diff.
Vitamin K 1.4µg 224µg 186%
Vitamin B12 1.63µg 0µg 68%
Selenium 29.4µg 1µg 52%
Protein 27.66g 3.17g 49%
Vitamin B3 7.363mg 1.221mg 38%
Zinc 4.9mg 0.77mg 38%
Vitamin B6 0.579mg 0.171mg 31%
Cholesterol 79mg 0mg 26%
Vitamin C 0mg 20.2mg 22%
Phosphorus 210mg 73mg 20%
Folate 9µg 83µg 19%
Manganese 0.009mg 0.395mg 17%
Choline 105.4mg 18.3mg 16%
Saturated fat 3.395g 0.05g 15%
Vitamin A 0µg 131µg 15%
Fats 8.23g 0.49g 12%
Fiber 0g 2.7g 11%
Calcium 20mg 108mg 9%
Calories 192kcal 22kcal 9%
Monounsaturated fat 3.317g 0.026g 8%
Vitamin E 0.38mg 1.62mg 8%
Vitamin B1 0.075mg 0.162mg 7%
Iron 1.74mg 2.14mg 5%
Vitamin B5 0.545mg 0.322mg 4%
Copper 0.082mg 0.042mg 4%
Potassium 339mg 196mg 4%
Polyunsaturated fat 0.322g 0.13g 1%
Sodium 56mg 33mg 1%
Carbs 0g 2.85g 1%
Net carbs 0g 0.15g N/A
Magnesium 23mg 22mg 0%
Sugar 0g 0.38g N/A
Vitamin B2 0.133mg 0.129mg 0%
Tryptophan 0.182mg 0.043mg 0%
Threonine 1.105mg 0.106mg 0%
Isoleucine 1.259mg 0.104mg 0%
Leucine 2.201mg 0.17mg 0%
Lysine 2.338mg 0.198mg 0%
Methionine 0.72mg 0.048mg 0%
Phenylalanine 1.093mg 0.128mg 0%
Valine 1.372mg 0.153mg 0%
Histidine 0.883mg 0.066mg 0%
Fructose 0.17g 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
Rapini
Rapini
3
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
Contains more ProteinProtein +772.6%
Contains more FatsFats +1579.6%
Contains more CarbsCarbs +∞%
Contains more WaterWater +44.2%
~equal in Other ~0.94g

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
Rapini
Rapini
1
24% 13% 63%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.13 g
Contains more Mono. FatMonounsaturated fat +12657.7%
Contains more Poly. FatPolyunsaturated fat +147.7%
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. Rapini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170381/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.