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  6. Flank steak vs. Cauliflower

Flank steak vs. Cauliflower — In-Depth Nutrition Comparison

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Summary of differences between flank steak and cauliflower

  • Flank steak has more vitamin B12, selenium, vitamin B3, zinc, vitamin B6, phosphorus, and iron; however, cauliflower is higher in vitamin C.
  • Flank steak covers your daily need for vitamin B12, 68% more than cauliflower.

These are the specific foods used in this comparison Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Cauliflower, raw.

Infographic

Flank steak vs Cauliflower infographic
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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.
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 11% 6.6% 26% 16% 13% 7.4% 19% 3.9% 20% 3.3%
Contains more MagnesiumMagnesium +53.3%
Contains more PotassiumPotassium +13.4%
Contains more IronIron +314.3%
Contains more CopperCopper +110.3%
Contains more ZincZinc +1714.8%
Contains more PhosphorusPhosphorus +377.3%
Contains more SeleniumSelenium +4800%
Contains less SodiumSodium -46.4%
Contains more ManganeseManganese +1622.2%
~equal in Calcium ~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%
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 161% 0% 1.6% 0% 13% 14% 9.5% 40% 42% 0% 39% 43% 24%
Contains more Vitamin EVitamin E +375%
Contains more Vitamin B1Vitamin B1 +50%
Contains more Vitamin B2Vitamin B2 +121.7%
Contains more Vitamin B3Vitamin B3 +1352.3%
Contains more Vitamin B6Vitamin B6 +214.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +137.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +22.4%
Contains more Vitamin KVitamin K +1007.1%
Contains more FolateFolate +533.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Flank steak Cauliflower DV% diff.
Vitamin B12 1.63µg 0µg 68%
Vitamin C 0mg 48.2mg 54%
Selenium 29.4µg 0.6µg 52%
Protein 27.66g 1.92g 51%
Vitamin B3 7.363mg 0.507mg 43%
Zinc 4.9mg 0.27mg 42%
Vitamin B6 0.579mg 0.184mg 30%
Cholesterol 79mg 0mg 26%
Phosphorus 210mg 44mg 24%
Iron 1.74mg 0.42mg 17%
Saturated fat 3.395g 0.13g 15%
Fats 8.23g 0.28g 12%
Folate 9µg 57µg 12%
Vitamin K 1.4µg 15.5µg 12%
Choline 105.4mg 44.3mg 11%
Monounsaturated fat 3.317g 0.034g 8%
Calories 192kcal 25kcal 8%
Fiber 0g 2g 8%
Manganese 0.009mg 0.155mg 6%
Vitamin B2 0.133mg 0.06mg 6%
Copper 0.082mg 0.039mg 5%
Vitamin E 0.38mg 0.08mg 2%
Vitamin B1 0.075mg 0.05mg 2%
Vitamin B5 0.545mg 0.667mg 2%
Polyunsaturated fat 0.322g 0.031g 2%
Magnesium 23mg 15mg 2%
Carbs 0g 4.97g 2%
Sodium 56mg 30mg 1%
Fructose 0.97g 1%
Potassium 339mg 299mg 1%
Net carbs 0g 2.97g N/A
Calcium 20mg 22mg 0%
Sugar 0g 1.91g N/A
Tryptophan 0.182mg 0.02mg 0%
Threonine 1.105mg 0.076mg 0%
Isoleucine 1.259mg 0.071mg 0%
Leucine 2.201mg 0.106mg 0%
Lysine 2.338mg 0.217mg 0%
Methionine 0.72mg 0.02mg 0%
Phenylalanine 1.093mg 0.065mg 0%
Valine 1.372mg 0.125mg 0%
Histidine 0.883mg 0.056mg 0%
Omega-3 - ALA 0.015g N/A
Omega-6 - Linoleic acid 0.013g N/A

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
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Contains more ProteinProtein +1340.6%
Contains more FatsFats +2839.3%
Contains more CarbsCarbs +∞%
Contains more WaterWater +43.5%
~equal in Other ~0.76g

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
67% 17% 16%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.031 g
Contains more Mono. FatMonounsaturated fat +9655.9%
Contains more Poly. FatPolyunsaturated fat +938.7%
Contains less Sat. FatSaturated fat -96.2%

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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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.