Flank steak vs. Caesar salad — In-Depth Nutrition Comparison
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A recap on differences between flank steak and caesar salad
- Flank steak is higher in vitamin B12, zinc, and vitamin B3, yet caesar salad is higher in vitamin B1, calcium, manganese, vitamin B2, and iron.
- Flank steak covers your daily vitamin B12 needs 51% more than caesar salad.
- Flank steak contains 3 times more cholesterol than caesar salad. While flank steak contains 79mg of cholesterol, caesar salad contains only 24mg.
- The glycemic index of flank steak is lower.
Food varieties used in this article are Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled and LITTLE CAESARS 14" Original Round Cheese Pizza, Regular Crust.
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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 PotassiumPotassium | +99.4% |
| Contains more ZincZinc | +204.3% |
| Contains less SodiumSodium | -87.7% |
| Contains more MagnesiumMagnesium | +21.7% |
| Contains more CalciumCalcium | +1065% |
| Contains more IronIron | +34.5% |
| Contains more CopperCopper | +53.7% |
| 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 B3Vitamin B3 | +127.5% |
| Contains more Vitamin B5Vitamin B5 | +21.9% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more Vitamin B12Vitamin B12 | +307.5% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +60.5% |
| Contains more Vitamin B1Vitamin B1 | +402.7% |
| Contains more Vitamin B2Vitamin B2 | +123.3% |
| Contains more Vitamin KVitamin K | +321.4% |
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:
13.39 g
Fats:
9.54 g
Carbs:
31.5 g
Water:
43.39 g
Other:
2.18 g
| Contains more ProteinProtein | +106.6% |
| Contains more WaterWater | +47.9% |
| Contains more FatsFats | +15.9% |
| Contains more CarbsCarbs | +∞% |
~equal in
Other
~2.18g
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
4.206 g
Monounsaturated fat:
Mono. Fat
2.38 g
Polyunsaturated fat:
Poly. Fat
1.461 g
| Contains less Sat. FatSaturated fat | -19.3% |
| Contains more Mono. FatMonounsaturated fat | +39.4% |
| Contains more Poly. FatPolyunsaturated fat | +353.7% |
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 Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol |
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| Rich in minerals |
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| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 1.63µg | 0.4µg | 51% |
| Vitamin B6 | 0.579mg | 45% | |
| Zinc | 4.9mg | 1.61mg | 30% |
| Protein | 27.66g | 13.39g | 29% |
| Vitamin B3 | 7.363mg | 3.237mg | 26% |
| Vitamin B1 | 0.075mg | 0.377mg | 25% |
| Calcium | 20mg | 233mg | 21% |
| Choline | 105.4mg | 19% | |
| Cholesterol | 79mg | 24mg | 18% |
| Sodium | 56mg | 454mg | 17% |
| Manganese | 0.009mg | 0.321mg | 14% |
| Vitamin B2 | 0.133mg | 0.297mg | 13% |
| Carbs | 0g | 31.5g | 11% |
| Starch | 25.29g | 10% | |
| Vitamin A | 0µg | 78µg | 9% |
| Iron | 1.74mg | 2.34mg | 8% |
| Polyunsaturated fat | 0.322g | 1.461g | 8% |
| Fiber | 0g | 1.7g | 7% |
| Copper | 0.082mg | 0.126mg | 5% |
| Potassium | 339mg | 170mg | 5% |
| Vitamin K | 1.4µg | 5.9µg | 4% |
| Saturated fat | 3.395g | 4.206g | 4% |
| Calories | 192kcal | 265kcal | 4% |
| Selenium | 29.4µg | 31.4µg | 4% |
| Phosphorus | 210mg | 231mg | 3% |
| Vitamin E | 0.38mg | 0.61mg | 2% |
| Folate | 9µg | 2% | |
| Monounsaturated fat | 3.317g | 2.38g | 2% |
| Fats | 8.23g | 9.54g | 2% |
| Vitamin B5 | 0.545mg | 0.447mg | 2% |
| Fructose | 1.13g | 1% | |
| Magnesium | 23mg | 28mg | 1% |
| Net carbs | 0g | 29.8g | N/A |
| Sugar | 0g | 4.02g | N/A |
| Tryptophan | 0.182mg | 0.15mg | 0% |
| Threonine | 1.105mg | 0.393mg | 0% |
| Isoleucine | 1.259mg | 0.547mg | 0% |
| Leucine | 2.201mg | 1.137mg | 0% |
| Lysine | 2.338mg | 0.523mg | 0% |
| Methionine | 0.72mg | 0.3mg | 0% |
| Phenylalanine | 1.093mg | 0.717mg | 0% |
| Valine | 1.372mg | 0.7mg | 0% |
| Histidine | 0.883mg | 0.36mg | 0% |
| Omega-3 - ALA | 0.155g | N/A |
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%
27%
Minerals Daily Need Coverage Score
54%
65%
Comparison summary
Which food is lower in Sugar?
Flank steak is lower in Sugar (difference - 4.02g)
Which food contains less Sodium?
Flank steak contains less Sodium (difference - 398mg)
Which food is lower in Saturated fat?
Flank steak is lower in Saturated fat (difference - 0.811g)
Which food is lower in glycemic index?
Flank steak is lower in glycemic index (difference - 50)
Which food is lower in Cholesterol?
Caesar salad is lower in Cholesterol (difference - 55mg)
Which food is richer in minerals?
Caesar salad is relatively richer in minerals
Which food is cheaper?
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The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.