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  6. Flank steak vs. Dashi

Flank steak vs. Dashi — In-Depth Nutrition Comparison

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How are flank steak and dashi different?

  • Flank steak is higher in vitamin B12, zinc, vitamin B6, and vitamin B3; however, dashi is richer in vitamin K, vitamin B2, calcium, and vitamin A.
  • Daily need coverage for vitamin B12 for flank steak is 55% higher.
  • Flank steak contains 54 times more zinc than dashi. While flank steak contains 4.9mg of zinc, dashi contains only 0.09mg.
  • Dashi has less cholesterol.

Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Soup, bouillon cubes, and granules, low sodium, dry are the varieties used in this article.

Infographic

Flank steak vs Dashi 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%
Dashi
Dashi
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 40% 56% 27% 39% 0% 2.5% 71% 139% 0% 151%
Contains more IronIron +68.9%
Contains more CopperCopper +∞%
Contains more ZincZinc +5344.4%
Contains more PhosphorusPhosphorus +26.5%
Contains less SodiumSodium -94.8%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +143.5%
Contains more CalciumCalcium +835%
~equal in Potassium ~309mg
~equal in Selenium ~27.6µg

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%
Dashi
Dashi
7
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 3.7% 8.3% 14% 0% 25% 99% 46% 0% 23% 38% 167% 16% 62%
Contains more Vitamin B3Vitamin B3 +199.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +479%
Contains more Vitamin B12Vitamin B12 +443.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +89.5%
Contains more Vitamin B1Vitamin B1 +33.3%
Contains more Vitamin B2Vitamin B2 +223.3%
Contains more Vitamin KVitamin K +4678.6%
Contains more FolateFolate +133.3%
~equal in Vitamin D ~0µg
~equal in Choline ~114.5mg

All nutrients comparison - raw data values

Nutrient Flank steak Dashi DV% diff.
Vitamin K 1.4µg 66.9µg 55%
Vitamin B12 1.63µg 0.3µg 55%
Zinc 4.9mg 0.09mg 44%
Sodium 56mg 1067mg 44%
Vitamin B6 0.579mg 0.1mg 37%
Vitamin B3 7.363mg 2.46mg 31%
Polyunsaturated fat 0.322g 4.485g 28%
Vitamin B2 0.133mg 0.43mg 23%
Cholesterol 79mg 13mg 22%
Carbs 0g 64.88g 22%
Protein 27.66g 16.7g 22%
Calcium 20mg 187mg 17%
Calories 192kcal 438kcal 12%
Vitamin B5 0.545mg 11%
Copper 0.082mg 0mg 9%
Fats 8.23g 13.89g 9%
Iron 1.74mg 1.03mg 9%
Magnesium 23mg 56mg 8%
Phosphorus 210mg 166mg 6%
Monounsaturated fat 3.317g 5.365g 5%
Vitamin A 0µg 25µg 3%
Folate 9µg 21µg 3%
Selenium 29.4µg 27.6µg 3%
Choline 105.4mg 114.5mg 2%
Vitamin B1 0.075mg 0.1mg 2%
Vitamin E 0.38mg 0.72mg 2%
Fiber 0g 0.2g 1%
Potassium 339mg 309mg 1%
Vitamin C 0mg 1.1mg 1%
Net carbs 0g 64.68g N/A
Sugar 0g 14.47g N/A
Manganese 0.009mg 0%
Saturated fat 3.395g 3.433g 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
Dashi
Dashi
3
17% 14% 65% 2% 2%
Protein: 16.7 g
Fats: 13.89 g
Carbs: 64.88 g
Water: 2.3 g
Other: 2.23 g
Contains more ProteinProtein +65.6%
Contains more WaterWater +2690%
Contains more FatsFats +68.8%
Contains more CarbsCarbs +∞%
~equal in Other ~2.23g

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
Dashi
Dashi
2
26% 40% 34%
Saturated fat: Sat. Fat 3.433 g
Monounsaturated fat: Mono. Fat 5.365 g
Polyunsaturated fat: Poly. Fat 4.485 g
Contains more Mono. FatMonounsaturated fat +61.7%
Contains more Poly. FatPolyunsaturated fat +1292.9%
~equal in Saturated fat ~3.433g

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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. Dashi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171613/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.