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  6. Flank steak vs. Cocoa solids

Flank steak vs. Cocoa solids — In-Depth Nutrition Comparison

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Summary of differences between flank steak and cocoa solids

  • Flank steak has more vitamin B12, vitamin B6, and vitamin B3; however, cocoa solids are higher in copper, manganese, iron, fiber, magnesium, phosphorus, and potassium.
  • Cocoa solids cover your daily need for copper, 412% more than flank steak.
  • The glycemic index of cocoa solids is higher.

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 Cocoa, dry powder, unsweetened.

Infographic

Flank steak vs Cocoa solids 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 356% 38% 134% 520% 1263% 186% 315% 2.7% 500% 78%
Contains more SeleniumSelenium +105.6%
Contains more MagnesiumMagnesium +2069.6%
Contains more CalciumCalcium +540%
Contains more PotassiumPotassium +349.6%
Contains more IronIron +696.6%
Contains more CopperCopper +4519.5%
Contains more ZincZinc +39%
Contains more PhosphorusPhosphorus +249.5%
Contains less SodiumSodium -62.5%
Contains more ManganeseManganese +42533.3%

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 0% 0% 2% 0% 20% 56% 41% 15% 27% 0% 6.3% 24% 6.5%
Contains more Vitamin EVitamin E +280%
Contains more Vitamin B3Vitamin B3 +237%
Contains more Vitamin B5Vitamin B5 +114.6%
Contains more Vitamin B6Vitamin B6 +390.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +778.3%
Contains more Vitamin B2Vitamin B2 +81.2%
Contains more Vitamin KVitamin K +78.6%
Contains more FolateFolate +255.6%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.078mg

All nutrients comparison - raw data values

Nutrient Flank steak Cocoa solids DV% diff.
Copper 0.082mg 3.788mg 412%
Manganese 0.009mg 3.837mg 166%
Iron 1.74mg 13.86mg 152%
Fiber 0g 37g 148%
Magnesium 23mg 499mg 113%
Phosphorus 210mg 734mg 75%
Vitamin B12 1.63µg 0µg 68%
Caffeine 0mg 230mg 58%
Potassium 339mg 1524mg 35%
Vitamin B6 0.579mg 0.118mg 35%
Vitamin B3 7.363mg 2.185mg 32%
Selenium 29.4µg 14.3µg 27%
Cholesterol 79mg 0mg 26%
Saturated fat 3.395g 8.07g 21%
Carbs 0g 57.9g 19%
Zinc 4.9mg 6.81mg 17%
Choline 105.4mg 12mg 17%
Protein 27.66g 19.6g 16%
Calcium 20mg 128mg 11%
Vitamin B2 0.133mg 0.241mg 8%
Fats 8.23g 13.7g 8%
Vitamin B5 0.545mg 0.254mg 6%
Folate 9µg 32µg 6%
Monounsaturated fat 3.317g 4.57g 3%
Calories 192kcal 228kcal 2%
Sodium 56mg 21mg 2%
Vitamin E 0.38mg 0.1mg 2%
Polyunsaturated fat 0.322g 0.44g 1%
Vitamin K 1.4µg 2.5µg 1%
Net carbs 0g 20.9g N/A
Sugar 0g 1.75g N/A
Vitamin B1 0.075mg 0.078mg 0%
Tryptophan 0.182mg 0.293mg 0%
Threonine 1.105mg 0.776mg 0%
Isoleucine 1.259mg 0.76mg 0%
Leucine 2.201mg 1.189mg 0%
Lysine 2.338mg 0.983mg 0%
Methionine 0.72mg 0.202mg 0%
Phenylalanine 1.093mg 0.941mg 0%
Valine 1.372mg 1.177mg 0%
Histidine 0.883mg 0.339mg 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
20% 14% 58% 3% 6%
Protein: 19.6 g
Fats: 13.7 g
Carbs: 57.9 g
Water: 3 g
Other: 5.8 g
Contains more ProteinProtein +41.1%
Contains more WaterWater +2039%
Contains more FatsFats +66.5%
Contains more CarbsCarbs +∞%
~equal in Other ~5.8g

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
62% 35% 3%
Saturated fat: Sat. Fat 8.07 g
Monounsaturated fat: Mono. Fat 4.57 g
Polyunsaturated fat: Poly. Fat 0.44 g
Contains less Sat. FatSaturated fat -57.9%
Contains more Mono. FatMonounsaturated fat +37.8%
Contains more Poly. FatPolyunsaturated fat +36.6%

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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. Cocoa solids - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169593/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.