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  6. Flank steak vs. Cornmeal

Flank steak vs. Cornmeal — In-Depth Nutrition Comparison

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Significant differences between flank steak and cornmeal

  • Flank steak has more vitamin B12, zinc, selenium, vitamin B6, and choline; however, cornmeal is richer in folate, vitamin B1, iron, and vitamin B2.
  • Flank steak covers your daily vitamin B12 needs 68% more than cornmeal.
  • Cornmeal has a higher glycemic index. The glycemic index of cornmeal is 68, while the glycemic index of flank steak is 0.

Specific food types used in this comparison are Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Cornmeal, degermed, enriched, yellow.

Infographic

Flank steak vs Cornmeal 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 23% 0.9% 13% 164% 25% 18% 42% 0.91% 23% 57%
Contains more CalciumCalcium +566.7%
Contains more PotassiumPotassium +138.7%
Contains more ZincZinc +642.4%
Contains more PhosphorusPhosphorus +112.1%
Contains more SeleniumSelenium +180%
Contains more MagnesiumMagnesium +39.1%
Contains more IronIron +150.6%
Contains less SodiumSodium -87.5%
Contains more ManganeseManganese +1833.3%
~equal in Copper ~0.076mg

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% 3.7% 2.4% 0% 138% 88% 93% 14% 42% 0% 0% 157% 4.7%
Contains more Vitamin EVitamin E +216.7%
Contains more Vitamin B3Vitamin B3 +48.2%
Contains more Vitamin B5Vitamin B5 +127.1%
Contains more Vitamin B6Vitamin B6 +218.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +1125.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +634.7%
Contains more Vitamin B2Vitamin B2 +187.2%
Contains more FolateFolate +2222.2%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Flank steak Cornmeal DV% diff.
Vitamin B12 1.63µg 0µg 68%
Folate 9µg 209µg 50%
Protein 27.66g 7.11g 41%
Vitamin B1 0.075mg 0.551mg 40%
Zinc 4.9mg 0.66mg 39%
Selenium 29.4µg 10.5µg 34%
Iron 1.74mg 4.36mg 33%
Vitamin B6 0.579mg 0.182mg 31%
Starch 73.3g 30%
Carbs 0g 79.45g 26%
Cholesterol 79mg 0mg 26%
Vitamin B2 0.133mg 0.382mg 19%
Choline 105.4mg 8.6mg 18%
Fiber 0g 3.9g 16%
Phosphorus 210mg 99mg 16%
Vitamin B3 7.363mg 4.968mg 15%
Saturated fat 3.395g 0.22g 14%
Fats 8.23g 1.75g 10%
Calories 192kcal 370kcal 9%
Manganese 0.009mg 0.174mg 7%
Monounsaturated fat 3.317g 0.39g 7%
Vitamin B5 0.545mg 0.24mg 6%
Potassium 339mg 142mg 6%
Polyunsaturated fat 0.322g 0.828g 3%
Calcium 20mg 3mg 2%
Sodium 56mg 7mg 2%
Vitamin E 0.38mg 0.12mg 2%
Magnesium 23mg 32mg 2%
Vitamin A 0µg 11µg 1%
Vitamin K 1.4µg 0µg 1%
Copper 0.082mg 0.076mg 1%
Net carbs 0g 75.55g N/A
Sugar 0g 1.61g N/A
Tryptophan 0.182mg 0.038mg 0%
Threonine 1.105mg 0.172mg 0%
Isoleucine 1.259mg 0.242mg 0%
Leucine 2.201mg 1.006mg 0%
Lysine 2.338mg 0.105mg 0%
Methionine 0.72mg 0.162mg 0%
Phenylalanine 1.093mg 0.366mg 0%
Valine 1.372mg 0.337mg 0%
Histidine 0.883mg 0.172mg 0%
Fructose 0.17g 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
7% 2% 79% 11%
Protein: 7.11 g
Fats: 1.75 g
Carbs: 79.45 g
Water: 11.18 g
Other: 0.51 g
Contains more ProteinProtein +289%
Contains more FatsFats +370.3%
Contains more WaterWater +474%
Contains more CarbsCarbs +∞%
~equal in Other ~0.51g

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
15% 27% 58%
Saturated fat: Sat. Fat 0.22 g
Monounsaturated fat: Mono. Fat 0.39 g
Polyunsaturated fat: Poly. Fat 0.828 g
Contains more Mono. FatMonounsaturated fat +750.5%
Contains less Sat. FatSaturated fat -93.5%
Contains more Poly. FatPolyunsaturated fat +157.1%

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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. Cornmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168867/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.