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  6. Flank steak vs. Couscous

Flank steak vs. Couscous — In-Depth Nutrition Comparison

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What are the differences between flank steak and couscous?

  • The amount of vitamin B12, zinc, vitamin B6, vitamin B3, phosphorus, choline, iron, and potassium in flank steak is higher than in couscous.
  • Flank steak's daily need coverage for vitamin B12 is 68% more.
  • Flank steak has a lower glycemic index (0) than couscous (65).

We used Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Couscous, cooked types in this article.

Infographic

Flank steak vs Couscous 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 5.7% 2.4% 5.1% 14% 14% 7.1% 9.4% 0.65% 11% 150%
Contains more MagnesiumMagnesium +187.5%
Contains more CalciumCalcium +150%
Contains more PotassiumPotassium +484.5%
Contains more IronIron +357.9%
Contains more CopperCopper +100%
Contains more ZincZinc +1784.6%
Contains more PhosphorusPhosphorus +854.5%
Contains less SodiumSodium -91.1%
Contains more ManganeseManganese +833.3%
~equal in Selenium ~27.5µg

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% 2.6% 0% 16% 6.2% 18% 22% 12% 0% 0.25% 11% 1.8%
Contains more Vitamin EVitamin E +192.3%
Contains more Vitamin B1Vitamin B1 +19%
Contains more Vitamin B2Vitamin B2 +392.6%
Contains more Vitamin B3Vitamin B3 +649%
Contains more Vitamin B5Vitamin B5 +46.9%
Contains more Vitamin B6Vitamin B6 +1035.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1300%
Contains more CholineCholine +3093.9%
Contains more FolateFolate +66.7%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Flank steak Couscous DV% diff.
Vitamin B12 1.63µg 0µg 68%
Protein 27.66g 3.79g 48%
Zinc 4.9mg 0.26mg 42%
Vitamin B6 0.579mg 0.051mg 41%
Vitamin B3 7.363mg 0.983mg 40%
Phosphorus 210mg 22mg 27%
Cholesterol 79mg 0mg 26%
Choline 105.4mg 3.3mg 19%
Iron 1.74mg 0.38mg 17%
Saturated fat 3.395g 0.029g 15%
Fats 8.23g 0.16g 12%
Vitamin B2 0.133mg 0.027mg 8%
Carbs 0g 23.22g 8%
Monounsaturated fat 3.317g 0.022g 8%
Potassium 339mg 58mg 8%
Fiber 0g 1.4g 6%
Copper 0.082mg 0.041mg 5%
Calories 192kcal 112kcal 4%
Magnesium 23mg 8mg 4%
Selenium 29.4µg 27.5µg 3%
Manganese 0.009mg 0.084mg 3%
Vitamin B5 0.545mg 0.371mg 3%
Vitamin E 0.38mg 0.13mg 2%
Sodium 56mg 5mg 2%
Polyunsaturated fat 0.322g 0.064g 2%
Folate 9µg 15µg 2%
Vitamin B1 0.075mg 0.063mg 1%
Vitamin K 1.4µg 0.1µg 1%
Calcium 20mg 8mg 1%
Net carbs 0g 21.82g N/A
Sugar 0g 0.1g N/A
Tryptophan 0.182mg 0.049mg 0%
Threonine 1.105mg 0.1mg 0%
Isoleucine 1.259mg 0.147mg 0%
Leucine 2.201mg 0.259mg 0%
Lysine 2.338mg 0.073mg 0%
Methionine 0.72mg 0.059mg 0%
Phenylalanine 1.093mg 0.184mg 0%
Valine 1.372mg 0.162mg 0%
Histidine 0.883mg 0.077mg 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
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
Contains more ProteinProtein +629.8%
Contains more FatsFats +5043.8%
Contains more CarbsCarbs +∞%
Contains more WaterWater +13.1%
~equal in Other ~0.26g

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
25% 19% 56%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.022 g
Polyunsaturated fat: Poly. Fat 0.064 g
Contains more Mono. FatMonounsaturated fat +14977.3%
Contains more Poly. FatPolyunsaturated fat +403.1%
Contains less Sat. FatSaturated fat -99.1%

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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. Couscous - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/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.