Flank steak vs. Grape leaves — In-Depth Nutrition Comparison
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Important differences between flank steak and grape leaves
- Flank steak has more vitamin B12, selenium, zinc, and vitamin B3; however, grape leaves have more vitamin A, manganese, vitamin K, fiber, copper, and calcium.
- Grape leaves' daily need coverage for vitamin A is 550% more.
The food varieties used in the comparison are Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Grape leaves, raw.
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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 | +24.6% |
| Contains more ZincZinc | +631.3% |
| Contains more PhosphorusPhosphorus | +130.8% |
| Contains more SeleniumSelenium | +3166.7% |
| Contains more MagnesiumMagnesium | +313% |
| Contains more CalciumCalcium | +1715% |
| Contains more IronIron | +51.1% |
| Contains more CopperCopper | +406.1% |
| Contains less SodiumSodium | -83.9% |
| Contains more ManganeseManganese | +31622.2% |
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 B1Vitamin B1 | +87.5% |
| Contains more Vitamin B3Vitamin B3 | +211.7% |
| Contains more Vitamin B5Vitamin B5 | +135.9% |
| Contains more Vitamin B6Vitamin B6 | +44.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +723.4% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +426.3% |
| Contains more Vitamin B2Vitamin B2 | +166.2% |
| Contains more Vitamin KVitamin K | +7657.1% |
| Contains more FolateFolate | +822.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin A | 0µg | 1376µg | 153% |
| Manganese | 0.009mg | 2.855mg | 124% |
| Vitamin K | 1.4µg | 108.6µg | 89% |
| Vitamin B12 | 1.63µg | 0µg | 68% |
| Selenium | 29.4µg | 0.9µg | 52% |
| Fiber | 0g | 11g | 44% |
| Protein | 27.66g | 5.6g | 44% |
| Zinc | 4.9mg | 0.67mg | 38% |
| Copper | 0.082mg | 0.415mg | 37% |
| Calcium | 20mg | 363mg | 34% |
| Vitamin B3 | 7.363mg | 2.362mg | 31% |
| Cholesterol | 79mg | 0mg | 26% |
| Folate | 9µg | 83µg | 19% |
| Magnesium | 23mg | 95mg | 17% |
| Phosphorus | 210mg | 91mg | 17% |
| Choline | 105.4mg | 12.8mg | 17% |
| Vitamin B2 | 0.133mg | 0.354mg | 17% |
| Vitamin B6 | 0.579mg | 0.4mg | 14% |
| Saturated fat | 3.395g | 0.336g | 14% |
| Vitamin C | 0mg | 11.1mg | 12% |
| Vitamin E | 0.38mg | 2mg | 11% |
| Iron | 1.74mg | 2.63mg | 11% |
| Fats | 8.23g | 2.12g | 9% |
| Monounsaturated fat | 3.317g | 0.081g | 8% |
| Carbs | 0g | 17.31g | 6% |
| Vitamin B5 | 0.545mg | 0.231mg | 6% |
| Polyunsaturated fat | 0.322g | 1.065g | 5% |
| Calories | 192kcal | 93kcal | 5% |
| Vitamin B1 | 0.075mg | 0.04mg | 3% |
| Sodium | 56mg | 9mg | 2% |
| Potassium | 339mg | 272mg | 2% |
| Net carbs | 0g | 6.31g | N/A |
| Sugar | 0g | 6.3g | 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% |
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:
5.6 g
Fats:
2.12 g
Carbs:
17.31 g
Water:
73.32 g
Other:
1.65 g
| Contains more ProteinProtein | +393.9% |
| Contains more FatsFats | +288.2% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +14.3% |
~equal in
Other
~1.65g
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
0.336 g
Monounsaturated fat:
Mono. Fat
0.081 g
Polyunsaturated fat:
Poly. Fat
1.065 g
| Contains more Mono. FatMonounsaturated fat | +3995.1% |
| Contains less Sat. FatSaturated fat | -90.1% |
| Contains more Poly. FatPolyunsaturated fat | +230.7% |
