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Flank steak vs. Garden cress — In-Depth Nutrition Comparison

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Differences between flank steak and garden cress

  • Flank steak has more vitamin B12, selenium, zinc, vitamin B3, and vitamin B6, while garden cress has more vitamin K, vitamin A, vitamin C, and manganese.
  • Garden cress's daily need coverage for vitamin K is 450% higher.
  • The amount of cholesterol in garden cress is lower.

The food types used in this comparison are Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Cress, garden, raw.

Infographic

Flank steak vs Garden cress 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 27% 24% 53% 49% 57% 6.3% 33% 1.8% 72% 4.9%
Contains more IronIron +33.8%
Contains more ZincZinc +2030.4%
Contains more PhosphorusPhosphorus +176.3%
Contains more SeleniumSelenium +3166.7%
Contains more MagnesiumMagnesium +65.2%
Contains more CalciumCalcium +305%
Contains more PotassiumPotassium +78.8%
Contains more CopperCopper +107.3%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +6044.4%

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.
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 230% 115% 14% 0% 20% 60% 19% 15% 57% 0% 1355% 60% 11%
Contains more Vitamin B3Vitamin B3 +636.3%
Contains more Vitamin B5Vitamin B5 +125.2%
Contains more Vitamin B6Vitamin B6 +134.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +440.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +84.2%
Contains more Vitamin B2Vitamin B2 +95.5%
Contains more Vitamin KVitamin K +38607.1%
Contains more FolateFolate +788.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.08mg

All nutrients comparison - raw data values

Nutrient Flank steak Garden cress DV% diff.
Vitamin K 1.4µg 541.9µg 450%
Vitamin C 0mg 69mg 77%
Vitamin B12 1.63µg 0µg 68%
Selenium 29.4µg 0.9µg 52%
Protein 27.66g 2.6g 50%
Zinc 4.9mg 0.23mg 42%
Vitamin B3 7.363mg 1mg 40%
Vitamin A 0µg 346µg 38%
Vitamin B6 0.579mg 0.247mg 26%
Cholesterol 79mg 0mg 26%
Manganese 0.009mg 0.553mg 24%
Phosphorus 210mg 76mg 19%
Folate 9µg 80µg 18%
Choline 105.4mg 19.5mg 16%
Saturated fat 3.395g 0.023g 15%
Fats 8.23g 0.7g 12%
Vitamin B2 0.133mg 0.26mg 10%
Copper 0.082mg 0.17mg 10%
Calories 192kcal 32kcal 8%
Monounsaturated fat 3.317g 0.239g 8%
Potassium 339mg 606mg 8%
Vitamin B5 0.545mg 0.242mg 6%
Iron 1.74mg 1.3mg 6%
Calcium 20mg 81mg 6%
Fiber 0g 1.1g 4%
Magnesium 23mg 38mg 4%
Vitamin E 0.38mg 0.7mg 2%
Carbs 0g 5.5g 2%
Sodium 56mg 14mg 2%
Polyunsaturated fat 0.322g 0.228g 1%
Net carbs 0g 4.4g N/A
Sugar 0g 4.4g N/A
Vitamin B1 0.075mg 0.08mg 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% 6% 89% 2%
Protein: 2.6 g
Fats: 0.7 g
Carbs: 5.5 g
Water: 89.4 g
Other: 1.8 g
Contains more ProteinProtein +963.8%
Contains more FatsFats +1075.7%
Contains more CarbsCarbs +∞%
Contains more WaterWater +39.3%
~equal in Other ~1.8g

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
5% 49% 47%
Saturated fat: Sat. Fat 0.023 g
Monounsaturated fat: Mono. Fat 0.239 g
Polyunsaturated fat: Poly. Fat 0.228 g
Contains more Mono. FatMonounsaturated fat +1287.9%
Contains more Poly. FatPolyunsaturated fat +41.2%
Contains less Sat. FatSaturated fat -99.3%

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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. Garden cress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168407/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.