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  6. Flank steak vs. Kohlrabi

Flank steak vs. Kohlrabi — In-Depth Nutrition Comparison

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How are flank steak and kohlrabi different?

  • Flank steak is higher in vitamin B12, selenium, zinc, vitamin B3, vitamin B6, phosphorus, and choline; however, kohlrabi is richer in vitamin C.
  • Daily need coverage for vitamin C for kohlrabi is 69% higher.
  • Kohlrabi has less cholesterol.
  • Flank steak has a lower glycemic index (0) than kohlrabi (20).

Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Kohlrabi, raw are the varieties used in this article.

Infographic

Flank steak vs Kohlrabi 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 7.2% 31% 15% 43% 0.82% 20% 2.6% 18% 3.8%
Contains more MagnesiumMagnesium +21.1%
Contains more IronIron +335%
Contains more ZincZinc +16233.3%
Contains more PhosphorusPhosphorus +356.5%
Contains more SeleniumSelenium +4100%
Contains more CalciumCalcium +20%
Contains more CopperCopper +57.3%
Contains less SodiumSodium -64.3%
Contains more ManganeseManganese +1444.4%
~equal in Potassium ~350mg

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 207% 0.67% 9.6% 0% 13% 4.6% 7.5% 9.9% 35% 0% 0.25% 12% 6.7%
Contains more Vitamin B1Vitamin B1 +50%
Contains more Vitamin B2Vitamin B2 +565%
Contains more Vitamin B3Vitamin B3 +1740.8%
Contains more Vitamin B5Vitamin B5 +230.3%
Contains more Vitamin B6Vitamin B6 +286%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1300%
Contains more CholineCholine +756.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +26.3%
Contains more FolateFolate +77.8%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Flank steak Kohlrabi DV% diff.
Vitamin C 0mg 62mg 69%
Vitamin B12 1.63µg 0µg 68%
Selenium 29.4µg 0.7µg 52%
Protein 27.66g 1.7g 52%
Vitamin B3 7.363mg 0.4mg 44%
Zinc 4.9mg 0.03mg 44%
Vitamin B6 0.579mg 0.15mg 33%
Cholesterol 79mg 0mg 26%
Phosphorus 210mg 46mg 23%
Choline 105.4mg 12.3mg 17%
Iron 1.74mg 0.4mg 17%
Saturated fat 3.395g 0.013g 15%
Fiber 0g 3.6g 14%
Fats 8.23g 0.1g 13%
Vitamin B2 0.133mg 0.02mg 9%
Calories 192kcal 27kcal 8%
Monounsaturated fat 3.317g 0.007g 8%
Vitamin B5 0.545mg 0.165mg 8%
Manganese 0.009mg 0.139mg 6%
Copper 0.082mg 0.129mg 5%
Folate 9µg 16µg 2%
Polyunsaturated fat 0.322g 0.048g 2%
Vitamin B1 0.075mg 0.05mg 2%
Sodium 56mg 20mg 2%
Carbs 0g 6.2g 2%
Vitamin E 0.38mg 0.48mg 1%
Magnesium 23mg 19mg 1%
Vitamin K 1.4µg 0.1µg 1%
Net carbs 0g 2.6g N/A
Calcium 20mg 24mg 0%
Potassium 339mg 350mg 0%
Sugar 0g 2.6g N/A
Vitamin A 0µg 2µg 0%
Tryptophan 0.182mg 0.01mg 0%
Threonine 1.105mg 0.049mg 0%
Isoleucine 1.259mg 0.078mg 0%
Leucine 2.201mg 0.067mg 0%
Lysine 2.338mg 0.056mg 0%
Methionine 0.72mg 0.013mg 0%
Phenylalanine 1.093mg 0.039mg 0%
Valine 1.372mg 0.05mg 0%
Histidine 0.883mg 0.019mg 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
2% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 g
Contains more ProteinProtein +1527.1%
Contains more FatsFats +8130%
Contains more CarbsCarbs +∞%
Contains more WaterWater +41.8%
~equal in Other ~1g

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
19% 10% 71%
Saturated fat: Sat. Fat 0.013 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.048 g
Contains more Mono. FatMonounsaturated fat +47285.7%
Contains more Poly. FatPolyunsaturated fat +570.8%
Contains less Sat. FatSaturated fat -99.6%

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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. Kohlrabi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168424/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.