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Flank steak vs. Lasagne — In-Depth Nutrition Comparison

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A recap on differences between flank steak and lasagne

  • Flank steak is higher than lasagne in vitamin B12, zinc, vitamin B3, vitamin B6, selenium, choline, phosphorus, and iron.
  • Flank steak covers your daily vitamin B12 needs 54% more than lasagne.
  • Flank steak contains 6 times more zinc than lasagne. While flank steak contains 4.9mg of zinc, lasagne contains only 0.87mg.
  • The amount of cholesterol in lasagne is lower.
  • The glycemic index of flank steak is lower.

Food varieties used in this article are Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Lasagna with meat sauce, frozen, prepared.

Infographic

Flank steak vs Lasagne 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% 26% 17% 27% 30% 24% 49% 49% 25% 87%
Contains more MagnesiumMagnesium +15%
Contains more PotassiumPotassium +73%
Contains more IronIron +145.1%
Contains more ZincZinc +463.2%
Contains more PhosphorusPhosphorus +82.6%
Contains less SodiumSodium -85%
Contains more SeleniumSelenium +84.9%
Contains more CalciumCalcium +340%
Contains more ManganeseManganese +2044.4%
~equal in Copper ~0.09mg

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 8.3% 14% 17% 0% 18% 17% 29% 19% 28% 41% 18% 18% 13%
Contains more Vitamin B2Vitamin B2 +79.7%
Contains more Vitamin B3Vitamin B3 +381.9%
Contains more Vitamin B5Vitamin B5 +68.7%
Contains more Vitamin B6Vitamin B6 +374.6%
Contains more Vitamin B12Vitamin B12 +393.9%
Contains more CholineCholine +354.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +123.7%
Contains more Vitamin KVitamin K +400%
Contains more FolateFolate +166.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.07mg

All nutrients comparison - raw data values

Nutrient Flank steak Lasagne DV% diff.
Vitamin B12 1.63µg 0.33µg 54%
Protein 27.66g 7.28g 41%
Zinc 4.9mg 0.87mg 37%
Vitamin B3 7.363mg 1.528mg 36%
Vitamin B6 0.579mg 0.122mg 35%
Selenium 29.4µg 15.9µg 25%
Cholesterol 79mg 17mg 21%
Choline 105.4mg 23.2mg 15%
Phosphorus 210mg 115mg 14%
Sodium 56mg 373mg 14%
Iron 1.74mg 0.71mg 13%
Manganese 0.009mg 0.193mg 8%
Calcium 20mg 88mg 7%
Fiber 0g 1.7g 7%
Vitamin B2 0.133mg 0.074mg 5%
Vitamin A 0µg 41µg 5%
Vitamin K 1.4µg 7µg 5%
Carbs 0g 15.36g 5%
Saturated fat 3.395g 2.348g 5%
Fats 8.23g 4.92g 5%
Starch 9.83g 4%
Potassium 339mg 196mg 4%
Folate 9µg 24µg 4%
Monounsaturated fat 3.317g 1.758g 4%
Vitamin B5 0.545mg 0.323mg 4%
Calories 192kcal 135kcal 3%
Vitamin C 0mg 2.5mg 3%
Vitamin E 0.38mg 0.85mg 3%
Fructose 1.04g 1%
Copper 0.082mg 0.09mg 1%
Magnesium 23mg 20mg 1%
Polyunsaturated fat 0.322g 0.433g 1%
Net carbs 0g 13.66g N/A
Vitamin D 1IU 0%
Sugar 0g 3.11g N/A
Vitamin B1 0.075mg 0.07mg 0%
Trans fat 0.196g N/A
Tryptophan 0.182mg 0.085mg 0%
Threonine 1.105mg 0.219mg 0%
Isoleucine 1.259mg 0.224mg 0%
Leucine 2.201mg 0.578mg 0%
Lysine 2.338mg 0.486mg 0%
Methionine 0.72mg 0.164mg 0%
Phenylalanine 1.093mg 0.329mg 0%
Valine 1.372mg 0.285mg 0%
Histidine 0.883mg 0.183mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.026g N/A
Omega-3 - DPA 0g 0.003g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.006g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A
Omega-6 - Linoleic acid 0.322g N/A

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
7% 5% 15% 71%
Protein: 7.28 g
Fats: 4.92 g
Carbs: 15.36 g
Water: 70.87 g
Other: 1.57 g
Contains more ProteinProtein +279.9%
Contains more FatsFats +67.3%
Contains more CarbsCarbs +∞%
Contains more WaterWater +10.4%
~equal in Other ~1.57g

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
52% 39% 10%
Saturated fat: Sat. Fat 2.348 g
Monounsaturated fat: Mono. Fat 1.758 g
Polyunsaturated fat: Poly. Fat 0.433 g
Contains more Mono. FatMonounsaturated fat +88.7%
Contains less Sat. FatSaturated fat -30.8%
Contains more Poly. FatPolyunsaturated fat +34.5%

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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. Lasagne - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172114/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.