Flank steak vs. Cream cracker — In-Depth Nutrition Comparison
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How are flank steak and cream cracker different?
- Flank steak is higher in vitamin B12, vitamin B6, zinc, selenium, and phosphorus; however, cream cracker is richer in iron, folate, manganese, and vitamin B1.
- Daily need coverage for iron for cream cracker is 71% higher.
- Flank steak contains 9 times more vitamin B6 than cream cracker. While flank steak contains 0.579mg of vitamin B6, cream cracker contains only 0.065mg.
- Flank steak has less sodium.
- Flank steak has a lower glycemic index (0) than cream cracker (65).
Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Crackers, cream, GAMESA SABROSAS are the varieties used 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 PotassiumPotassium | +162.8% |
| Contains more ZincZinc | +642.4% |
| Contains more PhosphorusPhosphorus | +114.3% |
| Contains less SodiumSodium | -95.1% |
| Contains more SeleniumSelenium | +209.5% |
| Contains more CalciumCalcium | +30% |
| Contains more IronIron | +324.1% |
| Contains more CopperCopper | +35.4% |
| Contains more ManganeseManganese | +8544.4% |
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 | +44.9% |
| Contains more Vitamin B5Vitamin B5 | +18% |
| Contains more Vitamin B6Vitamin B6 | +790.8% |
| Contains more Vitamin B12Vitamin B12 | +254.3% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin EVitamin E | +318.4% |
| Contains more Vitamin B1Vitamin B1 | +297.3% |
| Contains more Vitamin B2Vitamin B2 | +80.5% |
| Contains more Vitamin KVitamin K | +1178.6% |
| Contains more FolateFolate | +1555.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 1.74mg | 7.38mg | 71% |
| Vitamin B12 | 1.63µg | 0.46µg | 49% |
| Sodium | 56mg | 1148mg | 47% |
| Protein | 27.66g | 7.01g | 41% |
| Vitamin B6 | 0.579mg | 0.065mg | 40% |
| Zinc | 4.9mg | 0.66mg | 39% |
| Selenium | 29.4µg | 9.5µg | 36% |
| Folate | 9µg | 149µg | 35% |
| Manganese | 0.009mg | 0.778mg | 33% |
| Cholesterol | 79mg | 26% | |
| Carbs | 0g | 64.55g | 22% |
| Starch | 51.87g | 21% | |
| Choline | 105.4mg | 19% | |
| Vitamin B1 | 0.075mg | 0.298mg | 19% |
| Fats | 8.23g | 20.37g | 19% |
| Monounsaturated fat | 3.317g | 10.625g | 18% |
| Phosphorus | 210mg | 98mg | 16% |
| Calories | 192kcal | 484kcal | 15% |
| Polyunsaturated fat | 0.322g | 2.45g | 14% |
| Vitamin K | 1.4µg | 17.9µg | 14% |
| Vitamin B3 | 7.363mg | 5.08mg | 14% |
| Fiber | 0g | 2.4g | 10% |
| Saturated fat | 3.395g | 5.362g | 9% |
| Vitamin B2 | 0.133mg | 0.24mg | 8% |
| Vitamin E | 0.38mg | 1.59mg | 8% |
| Potassium | 339mg | 129mg | 6% |
| Copper | 0.082mg | 0.111mg | 3% |
| Vitamin B5 | 0.545mg | 0.462mg | 2% |
| Fructose | 0.95g | 1% | |
| Calcium | 20mg | 26mg | 1% |
| Net carbs | 0g | 62.15g | N/A |
| Magnesium | 23mg | 25mg | 0% |
| Sugar | 0g | 9.37g | N/A |
| Trans fat | 3.969g | N/A | |
| Tryptophan | 0.182mg | 0% | |
| Threonine | 1.105mg | 0% | |
| Isoleucine | 1.259mg | 0% | |
| Leucine | 2.201mg | 0% | |
| Lysine | 2.338mg | 0% | |
| Methionine | 0.72mg | 0% | |
| Phenylalanine | 1.093mg | 0% | |
| Valine | 1.372mg | 0% | |
| Histidine | 0.883mg | 0% | |
| Omega-3 - ALA | 0.045g | N/A | |
| Omega-6 - Linoleic acid | 1.542g | N/A |
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:
7.01 g
Fats:
20.37 g
Carbs:
64.55 g
Water:
4.45 g
Other:
3.62 g
| Contains more ProteinProtein | +294.6% |
| Contains more WaterWater | +1342% |
| Contains more FatsFats | +147.5% |
| Contains more CarbsCarbs | +∞% |
~equal in
Other
~3.62g
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
5.362 g
Monounsaturated fat:
Mono. Fat
10.625 g
Polyunsaturated fat:
Poly. Fat
2.45 g
| Contains less Sat. FatSaturated fat | -36.7% |
| Contains more Mono. FatMonounsaturated fat | +220.3% |
| Contains more Poly. FatPolyunsaturated fat | +660.9% |
