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Flank steak vs. Cloudberry — In-Depth Nutrition Comparison

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A recap on differences between flank steak and cloudberries

  • Flank steak is higher in vitamin B3, phosphorus, and iron, yet cloudberries are higher in vitamin C.
  • Cloudberries cover your daily vitamin C needs 176% more than flank steak.
  • Flank steak contains 8 times more vitamin B3 than cloudberries. While flank steak contains 7.363mg of vitamin B3, cloudberries contain only 0.9mg.
  • 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 Cloudberries, raw (Alaska Native).

Infographic

Flank steak vs Cloudberry 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 0% 5.4% 0% 26% 0% 0% 15% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +148.6%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +500%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
~equal in Calcium ~18mg

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 527% 0% 0% 0% 13% 16% 17% 0% 0% 0% 0% 0% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +50%
Contains more Vitamin B2Vitamin B2 +90%
Contains more Vitamin B3Vitamin B3 +718.1%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg

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% 9% 87%
Protein: 2.4 g
Fats: 0.8 g
Carbs: 8.6 g
Water: 87 g
Other: 1.2 g
Contains more ProteinProtein +1052.5%
Contains more FatsFats +928.8%
Contains more CarbsCarbs +∞%
Contains more WaterWater +35.6%
~equal in Other ~1.2g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Flank steak Cloudberry
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Flank steak Cloudberry DV% diff.
Vitamin C 0mg 158mg 176%
Vitamin B12 1.63µg 68%
Selenium 29.4µg 53%
Protein 27.66g 2.4g 51%
Vitamin B6 0.579mg 45%
Zinc 4.9mg 45%
Vitamin B3 7.363mg 0.9mg 40%
Cholesterol 79mg 26%
Phosphorus 210mg 35mg 25%
Choline 105.4mg 19%
Saturated fat 3.395g 15%
Iron 1.74mg 0.7mg 13%
Fats 8.23g 0.8g 11%
Vitamin B5 0.545mg 11%
Potassium 339mg 10%
Copper 0.082mg 9%
Monounsaturated fat 3.317g 8%
Calories 192kcal 51kcal 7%
Vitamin B2 0.133mg 0.07mg 5%
Magnesium 23mg 5%
Vitamin E 0.38mg 3%
Carbs 0g 8.6g 3%
Vitamin B1 0.075mg 0.05mg 2%
Folate 9µg 2%
Polyunsaturated fat 0.322g 2%
Sodium 56mg 2%
Vitamin K 1.4µg 1%
Net carbs 0g 8.6g N/A
Calcium 20mg 18mg 0%
Manganese 0.009mg 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flank steak Cloudberry
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Flank steak
44%
Cloudberry
Minerals Daily Need Coverage Score
54%
Flank steak
5%
Cloudberry

Comparison summary

Which food is richer in minerals?
Flank steak
Flank steak is relatively richer in minerals
Which food is lower in glycemic index?
Flank steak
Flank steak is lower in glycemic index (difference - 44)
Which food is richer in vitamins?
Flank steak
Flank steak is relatively richer in vitamins
Which food is lower in Cholesterol?
Cloudberry
Cloudberry is lower in Cholesterol (difference - 79mg)
Which food is lower in Sugar?
Cloudberry
Cloudberry is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Cloudberry
Cloudberry contains less Sodium (difference - 56mg)
Which food is lower in Saturated fat?
Cloudberry
Cloudberry is lower in Saturated fat (difference - 3.395g)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Cloudberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169802/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.