Flank steak vs. Crackers — In-Depth Nutrition Comparison
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What are the differences between flank steak and crackers?
- Flank steak is higher in vitamin B12, selenium, zinc, and vitamin B6; however, crackers are richer in vitamin K, iron, vitamin B1, and vitamin B2.
- Flank steak's daily need coverage for vitamin B12 is 68% more.
- Flank steak has a lower glycemic index (0) than crackers (63).
We used Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled and Crackers, standard snack-type, regular types in this article.
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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.
| Contains more MagnesiumMagnesium | +27.8% |
| Contains more PotassiumPotassium | +187.3% |
| Contains more ZincZinc | +900% |
| Contains less SodiumSodium | -92.3% |
| Contains more SeleniumSelenium | +338.8% |
| Contains more CalciumCalcium | +500% |
| Contains more IronIron | +131.6% |
| Contains more CopperCopper | +26.8% |
| Contains more PhosphorusPhosphorus | +18.1% |
| Contains more ManganeseManganese | +5355.6% |
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.
| Contains more Vitamin B3Vitamin B3 | +69.2% |
| Contains more Vitamin B5Vitamin B5 | +30.7% |
| Contains more Vitamin B6Vitamin B6 | +819% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +997.9% |
| Contains more Vitamin EVitamin E | +697.4% |
| Contains more Vitamin B1Vitamin B1 | +454.7% |
| Contains more Vitamin B2Vitamin B2 | +242.9% |
| Contains more Vitamin KVitamin K | +4850% |
| Contains more FolateFolate | +922.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
27.66 g
Fats:
8.23 g
Carbs:
0 g
Water:
64.17 g
Other:
0 g
Protein:
6.64 g
Fats:
26.43 g
Carbs:
61.3 g
Water:
3.14 g
Other:
2.49 g
| Contains more ProteinProtein | +316.6% |
| Contains more WaterWater | +1943.6% |
| Contains more FatsFats | +221.1% |
| Contains more CarbsCarbs | +∞% |
~equal in
Other
~2.49g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.395 g
Monounsaturated fat:
Mono. Fat
3.317 g
Polyunsaturated fat:
Poly. Fat
0.322 g
Saturated fat:
Sat. Fat
5.562 g
Monounsaturated fat:
Mono. Fat
6.553 g
Polyunsaturated fat:
Poly. Fat
13.137 g
| Contains less Sat. FatSaturated fat | -39% |
| Contains more Mono. FatMonounsaturated fat | +97.6% |
| Contains more Poly. FatPolyunsaturated fat | +3979.8% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Polyunsaturated fat | 0.322g | 13.137g | 85% |
| Vitamin B12 | 1.63µg | 0µg | 68% |
| Vitamin K | 1.4µg | 69.3µg | 57% |
| Protein | 27.66g | 6.64g | 42% |
| Selenium | 29.4µg | 6.7µg | 41% |
| Vitamin B6 | 0.579mg | 0.063mg | 40% |
| Zinc | 4.9mg | 0.49mg | 40% |
| Iron | 1.74mg | 4.03mg | 29% |
| Sodium | 56mg | 726mg | 29% |
| Vitamin B1 | 0.075mg | 0.416mg | 28% |
| Fats | 8.23g | 26.43g | 28% |
| Cholesterol | 79mg | 0mg | 26% |
| Vitamin B2 | 0.133mg | 0.456mg | 25% |
| Folate | 9µg | 92µg | 21% |
| Manganese | 0.009mg | 0.491mg | 21% |
| Carbs | 0g | 61.3g | 20% |
| Starch | 49.69g | 20% | |
| Vitamin B3 | 7.363mg | 4.352mg | 19% |
| Vitamin E | 0.38mg | 3.03mg | 18% |
| Choline | 105.4mg | 9.6mg | 17% |
| Calories | 192kcal | 510kcal | 16% |
| Saturated fat | 3.395g | 5.562g | 10% |
| Calcium | 20mg | 120mg | 10% |
| Fiber | 0g | 2.3g | 9% |
| Monounsaturated fat | 3.317g | 6.553g | 8% |
| Potassium | 339mg | 118mg | 7% |
| Phosphorus | 210mg | 248mg | 5% |
| Vitamin B5 | 0.545mg | 0.417mg | 3% |
| Copper | 0.082mg | 0.104mg | 2% |
| Magnesium | 23mg | 18mg | 1% |
| Net carbs | 0g | 59g | N/A |
| Sugar | 0g | 8.18g | N/A |
| Trans fat | 1.076g | N/A | |
| Tryptophan | 0.182mg | 0.084mg | 0% |
| Threonine | 1.105mg | 0.193mg | 0% |
| Isoleucine | 1.259mg | 0.246mg | 0% |
| Leucine | 2.201mg | 0.471mg | 0% |
| Lysine | 2.338mg | 0.103mg | 0% |
| Methionine | 0.72mg | 0.112mg | 0% |
| Phenylalanine | 1.093mg | 0.331mg | 0% |
| Valine | 1.372mg | 0.294mg | 0% |
| Histidine | 0.883mg | 0.145mg | 0% |
| Fructose | 0.29g | 0% | |
| Omega-3 - ALA | 1.485g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.062g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.009g | N/A | |
| Omega-6 - Linoleic acid | 11.48g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
49%
Minerals Daily Need Coverage Score
54%
56%
Comparison summary
Which food is lower in Sugar?
Flank steak is lower in Sugar (difference - 8.18g)
Which food contains less Sodium?
Flank steak contains less Sodium (difference - 670mg)
Which food is lower in Saturated fat?
Flank steak is lower in Saturated fat (difference - 2.167g)
Which food is lower in glycemic index?
Flank steak is lower in glycemic index (difference - 63)
Which food is cheaper?
Flank steak is cheaper (difference - $2.4)
Which food is lower in Cholesterol?
Crackers is lower in Cholesterol (difference - 79mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.