Flank steak vs. Crouton — In-Depth Nutrition Comparison
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Significant differences between flank steak and crouton
- Flank steak has more vitamin B12, vitamin B6, and zinc; however, crouton is richer in vitamin B1, folate, iron, manganese, and fiber.
- Flank steak covers your daily vitamin B12 needs 68% more than crouton.
- Crouton has a higher glycemic index. The glycemic index of crouton is 72, while the glycemic index of flank steak is 0.
Specific food types used in this comparison are Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Croutons, plain.
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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 | +173.4% |
| Contains more ZincZinc | +450.6% |
| Contains more PhosphorusPhosphorus | +82.6% |
| Contains less SodiumSodium | -92% |
| Contains more MagnesiumMagnesium | +34.8% |
| Contains more CalciumCalcium | +280% |
| Contains more IronIron | +134.5% |
| Contains more CopperCopper | +98.8% |
| Contains more ManganeseManganese | +5455.6% |
| Contains more SeleniumSelenium | +27.6% |
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 EVitamin E | +∞% |
| Contains more Vitamin B3Vitamin B3 | +35.4% |
| Contains more Vitamin B5Vitamin B5 | +27% |
| Contains more Vitamin B6Vitamin B6 | +2126.9% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +730.7% |
| Contains more Vitamin B2Vitamin B2 | +104.5% |
| Contains more FolateFolate | +1366.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 1.63µg | 0µg | 68% |
| Vitamin B1 | 0.075mg | 0.623mg | 46% |
| Vitamin B6 | 0.579mg | 0.026mg | 43% |
| Zinc | 4.9mg | 0.89mg | 36% |
| Protein | 27.66g | 11.9g | 32% |
| Folate | 9µg | 132µg | 31% |
| Iron | 1.74mg | 4.08mg | 29% |
| Sodium | 56mg | 698mg | 28% |
| Cholesterol | 79mg | 0mg | 26% |
| Carbs | 0g | 73.5g | 25% |
| Manganese | 0.009mg | 0.5mg | 21% |
| Fiber | 0g | 5.1g | 20% |
| Choline | 105.4mg | 19% | |
| Selenium | 29.4µg | 37.5µg | 15% |
| Phosphorus | 210mg | 115mg | 14% |
| Vitamin B3 | 7.363mg | 5.439mg | 12% |
| Calories | 192kcal | 407kcal | 11% |
| Vitamin B2 | 0.133mg | 0.272mg | 11% |
| Saturated fat | 3.395g | 1.51g | 9% |
| Copper | 0.082mg | 0.163mg | 9% |
| Potassium | 339mg | 124mg | 6% |
| Calcium | 20mg | 76mg | 6% |
| Polyunsaturated fat | 0.322g | 1.273g | 6% |
| Vitamin E | 0.38mg | 3% | |
| Fats | 8.23g | 6.6g | 3% |
| Vitamin B5 | 0.545mg | 0.429mg | 2% |
| Magnesium | 23mg | 31mg | 2% |
| Monounsaturated fat | 3.317g | 3.059g | 1% |
| Vitamin K | 1.4µg | 1% | |
| Net carbs | 0g | 68.4g | N/A |
| Tryptophan | 0.182mg | 0.14mg | 0% |
| Threonine | 1.105mg | 0.337mg | 0% |
| Isoleucine | 1.259mg | 0.456mg | 0% |
| Leucine | 2.201mg | 0.832mg | 0% |
| Lysine | 2.338mg | 0.278mg | 0% |
| Methionine | 0.72mg | 0.211mg | 0% |
| Phenylalanine | 1.093mg | 0.586mg | 0% |
| Valine | 1.372mg | 0.514mg | 0% |
| Histidine | 0.883mg | 0.255mg | 0% |
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:
11.9 g
Fats:
6.6 g
Carbs:
73.5 g
Water:
5.5 g
Other:
2.5 g
| Contains more ProteinProtein | +132.4% |
| Contains more FatsFats | +24.7% |
| Contains more WaterWater | +1066.7% |
| Contains more CarbsCarbs | +∞% |
~equal in
Other
~2.5g
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
1.51 g
Monounsaturated fat:
Mono. Fat
3.059 g
Polyunsaturated fat:
Poly. Fat
1.273 g
| Contains less Sat. FatSaturated fat | -55.5% |
| Contains more Poly. FatPolyunsaturated fat | +295.3% |
~equal in
Monounsaturated fat
~3.059g
