Flank steak vs. Graham cracker — In-Depth Nutrition Comparison
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Differences between flank steak and graham cracker
- Flank steak has more vitamin B12, selenium, zinc, vitamin B6, vitamin B3, and choline, while graham cracker has more manganese, iron, and folate.
- Flank steak's daily need coverage for vitamin B12 is 68% higher.
- Flank steak has a lower glycemic index. The glycemic index of flank steak is 0, while the glycemic index of graham cracker is 74.
The food types used in this comparison are Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Cookies, graham crackers, plain or honey (includes cinnamon).
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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 | +99.4% |
| Contains more ZincZinc | +410.4% |
| Contains more PhosphorusPhosphorus | +13.5% |
| Contains less SodiumSodium | -87.8% |
| Contains more SeleniumSelenium | +366.7% |
| Contains more MagnesiumMagnesium | +73.9% |
| Contains more CalciumCalcium | +285% |
| Contains more IronIron | +117.2% |
| Contains more CopperCopper | +107.3% |
| Contains more ManganeseManganese | +11222.2% |
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 | +65.9% |
| Contains more Vitamin B5Vitamin B5 | +29.8% |
| Contains more Vitamin B6Vitamin B6 | +271.2% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +1686.4% |
| Contains more Vitamin EVitamin E | +297.4% |
| Contains more Vitamin B1Vitamin B1 | +253.3% |
| Contains more Vitamin B2Vitamin B2 | +138.3% |
| Contains more Vitamin KVitamin K | +921.4% |
| Contains more FolateFolate | +911.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 1.63µg | 0µg | 68% |
| Manganese | 0.009mg | 1.019mg | 44% |
| Protein | 27.66g | 6.69g | 42% |
| Selenium | 29.4µg | 6.3µg | 42% |
| Zinc | 4.9mg | 0.96mg | 36% |
| Polyunsaturated fat | 0.322g | 5.388g | 34% |
| Vitamin B6 | 0.579mg | 0.156mg | 33% |
| Carbs | 0g | 77.66g | 26% |
| Cholesterol | 79mg | 0mg | 26% |
| Iron | 1.74mg | 3.78mg | 26% |
| Folate | 9µg | 91µg | 21% |
| Starch | 46.56g | 19% | |
| Choline | 105.4mg | 5.9mg | 18% |
| Sodium | 56mg | 459mg | 18% |
| Vitamin B3 | 7.363mg | 4.439mg | 18% |
| Vitamin B1 | 0.075mg | 0.265mg | 16% |
| Fiber | 0g | 3.4g | 14% |
| Vitamin B2 | 0.133mg | 0.317mg | 14% |
| Calories | 192kcal | 430kcal | 12% |
| Vitamin K | 1.4µg | 14.3µg | 11% |
| Copper | 0.082mg | 0.17mg | 10% |
| Vitamin E | 0.38mg | 1.51mg | 8% |
| Saturated fat | 3.395g | 1.633g | 8% |
| Calcium | 20mg | 77mg | 6% |
| Potassium | 339mg | 170mg | 5% |
| Phosphorus | 210mg | 185mg | 4% |
| Magnesium | 23mg | 40mg | 4% |
| Fats | 8.23g | 10.6g | 4% |
| Vitamin B5 | 0.545mg | 0.42mg | 3% |
| Monounsaturated fat | 3.317g | 2.509g | 2% |
| Fructose | 0.99g | 1% | |
| Net carbs | 0g | 74.26g | N/A |
| Sugar | 0g | 24.85g | N/A |
| Trans fat | 0.055g | 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 | 0.599g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.024g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.004g | N/A | |
| Omega-6 - Linoleic acid | 4.735g | 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:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
| Contains more ProteinProtein | +313.5% |
| Contains more WaterWater | +1792.9% |
| Contains more FatsFats | +28.8% |
| Contains more CarbsCarbs | +∞% |
~equal in
Other
~1.66g
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
1.633 g
Monounsaturated fat:
Mono. Fat
2.509 g
Polyunsaturated fat:
Poly. Fat
5.388 g
| Contains more Mono. FatMonounsaturated fat | +32.2% |
| Contains less Sat. FatSaturated fat | -51.9% |
| Contains more Poly. FatPolyunsaturated fat | +1573.3% |
