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  6. Flank steak vs. Cream of mushroom soup

Flank steak vs. Cream of mushroom soup — In-Depth Nutrition Comparison

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Differences between flank steak and cream of mushroom soup

  • Cream of mushroom soup contains less vitamin B12, selenium, vitamin B3, zinc, vitamin B6, phosphorus, iron, and choline than flank steak.
  • Flank steak's daily need coverage for vitamin B12 is 68% higher.

The food types used in this comparison are Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Soup, cream of mushroom, canned, prepared with equal volume water.

Infographic

Flank steak vs Cream of mushroom soup 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 1.4% 2.1% 2.7% 3.4% 5.3% 1.6% 5.1% 44% 2.3% 7.6%
Contains more MagnesiumMagnesium +1050%
Contains more CalciumCalcium +185.7%
Contains more PotassiumPotassium +993.5%
Contains more IronIron +1833.3%
Contains more CopperCopper +412.5%
Contains more ZincZinc +8066.7%
Contains more PhosphorusPhosphorus +1650%
Contains less SodiumSodium -83.5%
Contains more SeleniumSelenium +2000%
Contains more ManganeseManganese +100%

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% 0.33% 4.8% 1.5% 1.5% 1.8% 3.2% 4.3% 1.6% 0% 24% 0.75% 2.6%
Contains more Vitamin EVitamin E +58.3%
Contains more Vitamin B1Vitamin B1 +1150%
Contains more Vitamin B2Vitamin B2 +1562.5%
Contains more Vitamin B3Vitamin B3 +4256.8%
Contains more Vitamin B5Vitamin B5 +656.9%
Contains more Vitamin B6Vitamin B6 +8171.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +800%
Contains more CholineCholine +2142.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +585.7%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Flank steak Cream of mushroom soup DV% diff.
Vitamin B12 1.63µg 0µg 68%
Protein 27.66g 0.66g 54%
Selenium 29.4µg 1.4µg 51%
Vitamin B3 7.363mg 0.169mg 45%
Vitamin B6 0.579mg 0.007mg 44%
Zinc 4.9mg 0.06mg 44%
Phosphorus 210mg 12mg 28%
Cholesterol 79mg 0mg 26%
Iron 1.74mg 0.09mg 21%
Choline 105.4mg 4.7mg 18%
Saturated fat 3.395g 0.472g 13%
Sodium 56mg 340mg 12%
Vitamin B2 0.133mg 0.008mg 10%
Fats 8.23g 2.59g 9%
Vitamin B5 0.545mg 0.072mg 9%
Potassium 339mg 31mg 9%
Calories 192kcal 39kcal 8%
Monounsaturated fat 3.317g 0.597g 7%
Polyunsaturated fat 0.322g 1.42g 7%
Copper 0.082mg 0.016mg 7%
Vitamin K 1.4µg 9.6µg 7%
Vitamin B1 0.075mg 0.006mg 6%
Magnesium 23mg 2mg 5%
Folate 9µg 1µg 2%
Carbs 0g 3.33g 1%
Vitamin D 0.1µg 1%
Fiber 0g 0.3g 1%
Calcium 20mg 7mg 1%
Vitamin D 4IU 1%
Vitamin E 0.38mg 0.24mg 1%
Net carbs 0g 3.03g N/A
Sugar 0g 0.2g N/A
Vitamin A 0µg 1µg 0%
Manganese 0.009mg 0.018mg 0%
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%

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
3% 3% 92%
Protein: 0.66 g
Fats: 2.59 g
Carbs: 3.33 g
Water: 92.46 g
Other: 0.96 g
Contains more ProteinProtein +4090.9%
Contains more FatsFats +217.8%
Contains more CarbsCarbs +∞%
Contains more WaterWater +44.1%
~equal in Other ~0.96g

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
19% 24% 57%
Saturated fat: Sat. Fat 0.472 g
Monounsaturated fat: Mono. Fat 0.597 g
Polyunsaturated fat: Poly. Fat 1.42 g
Contains more Mono. FatMonounsaturated fat +455.6%
Contains less Sat. FatSaturated fat -86.1%
Contains more Poly. FatPolyunsaturated fat +341%

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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. Cream of mushroom soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172915/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.