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  6. Flank steak vs. Crackers

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.

Infographic

Flank steak vs Crackers 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 13% 36% 10% 151% 35% 13% 106% 95% 64% 37%
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.
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% 61% 0% 104% 105% 82% 25% 15% 0% 173% 69% 5.2%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Flank steak Crackers 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

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% 26% 61% 3% 2%
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
48% 47% 5%
Saturated fat: Sat. Fat 3.395 g
Monounsaturated fat: Mono. Fat 3.317 g
Polyunsaturated fat: Poly. Fat 0.322 g
22% 26% 52%
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%

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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. Crackers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174982/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.