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  6. Flank steak vs. Celeriac

Flank steak vs. Celeriac — In-Depth Nutrition Comparison

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How are flank steak and celeriac different?

  • Flank steak is higher in vitamin B12, selenium, vitamin B3, zinc, vitamin B6, choline, and phosphorus; however, celeriac is richer in vitamin K.
  • Daily need coverage for vitamin B12 for flank steak is 68% higher.
  • Flank steak has a lower glycemic index (0) than celeriac (35).

Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Celeriac, raw are the varieties used in this article.

Infographic

Flank steak vs Celeriac 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 14% 13% 26% 26% 23% 9% 49% 13% 21% 3.8%
Contains more MagnesiumMagnesium +15%
Contains more PotassiumPotassium +13%
Contains more IronIron +148.6%
Contains more CopperCopper +17.1%
Contains more ZincZinc +1384.8%
Contains more PhosphorusPhosphorus +82.6%
Contains less SodiumSodium -44%
Contains more SeleniumSelenium +4100%
Contains more CalciumCalcium +115%
Contains more ManganeseManganese +1655.6%

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 27% 0% 7.2% 0% 13% 14% 13% 21% 38% 0% 103% 6% 4.9%
Contains more Vitamin B1Vitamin B1 +50%
Contains more Vitamin B2Vitamin B2 +121.7%
Contains more Vitamin B3Vitamin B3 +951.9%
Contains more Vitamin B5Vitamin B5 +54.8%
Contains more Vitamin B6Vitamin B6 +250.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +12.5%
Contains more CholineCholine +1071.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +2828.6%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0.36mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Flank steak Celeriac DV% diff.
Vitamin B12 1.63µg 0µg 68%
Protein 27.66g 1.5g 52%
Selenium 29.4µg 0.7µg 52%
Vitamin B3 7.363mg 0.7mg 42%
Zinc 4.9mg 0.33mg 42%
Vitamin K 1.4µg 41µg 33%
Vitamin B6 0.579mg 0.165mg 32%
Cholesterol 79mg 0mg 26%
Choline 105.4mg 9mg 18%
Saturated fat 3.395g 0.079g 15%
Phosphorus 210mg 115mg 14%
Iron 1.74mg 0.7mg 13%
Fats 8.23g 0.3g 12%
Vitamin C 0mg 8mg 9%
Monounsaturated fat 3.317g 0.058g 8%
Calories 192kcal 42kcal 8%
Fiber 0g 1.8g 7%
Vitamin B2 0.133mg 0.06mg 6%
Manganese 0.009mg 0.158mg 6%
Vitamin B5 0.545mg 0.352mg 4%
Carbs 0g 9.2g 3%
Vitamin B1 0.075mg 0.05mg 2%
Calcium 20mg 43mg 2%
Sodium 56mg 100mg 2%
Polyunsaturated fat 0.322g 0.148g 1%
Copper 0.082mg 0.07mg 1%
Potassium 339mg 300mg 1%
Magnesium 23mg 20mg 1%
Net carbs 0g 7.4g N/A
Sugar 0g 1.6g N/A
Vitamin E 0.38mg 0.36mg 0%
Folate 9µg 8µg 0%
Tryptophan 0.182mg 0%
Threonine 1.105mg 0%
Isoleucine 1.259mg 0%
Leucine 2.201mg 0%
Lysine 2.338mg 0%
Methionine 0.72mg 0%
Phenylalanine 1.093mg 0%
Valine 1.372mg 0%
Histidine 0.883mg 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
9% 88%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 9.2 g
Water: 88 g
Other: 1 g
Contains more ProteinProtein +1744%
Contains more FatsFats +2643.3%
Contains more CarbsCarbs +∞%
Contains more WaterWater +37.1%
~equal in Other ~1g

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
28% 20% 52%
Saturated fat: Sat. Fat 0.079 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.148 g
Contains more Mono. FatMonounsaturated fat +5619%
Contains more Poly. FatPolyunsaturated fat +117.6%
Contains less Sat. FatSaturated fat -97.7%

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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. Celeriac - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170400/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.