Flank steak vs. Luncheon meat — In-Depth Nutrition Comparison
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Important differences between flank steak and luncheon meat
- Flank steak has more vitamin B12, zinc, vitamin B6, vitamin B3, iron, choline, and copper; however, luncheon meat has more selenium and vitamin B2.
- Luncheon meat's daily need coverage for sodium is 33% more.
- Flank steak has 3 times more copper than luncheon meat. Flank steak has 0.082mg of copper, while luncheon meat has 0.03mg.
- Flank steak is lower in sodium.
The food varieties used in the comparison are Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and USDA Commodity, luncheon meat, canned.
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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 MagnesiumMagnesium | +27.8% |
| Contains more CalciumCalcium | +300% |
| Contains more PotassiumPotassium | +13% |
| Contains more IronIron | +79.4% |
| Contains more CopperCopper | +173.3% |
| Contains more ZincZinc | +127.9% |
| Contains more PhosphorusPhosphorus | +23.5% |
| Contains less SodiumSodium | -93.2% |
| Contains more ManganeseManganese | +311.1% |
| Contains more SeleniumSelenium | +30.3% |
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 EVitamin E | +137.5% |
| Contains more Vitamin B3Vitamin B3 | +40.9% |
| Contains more Vitamin B6Vitamin B6 | +112.9% |
| Contains more Vitamin B12Vitamin B12 | +77.2% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +64.9% |
| Contains more Vitamin B1Vitamin B1 | +70.7% |
| Contains more Vitamin B2Vitamin B2 | +60.2% |
| Contains more Vitamin B5Vitamin B5 | +12.5% |
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:
17.5 g
Fats:
12.77 g
Carbs:
1.04 g
Water:
65.87 g
Other:
2.82 g
| Contains more ProteinProtein | +58.1% |
| Contains more FatsFats | +55.2% |
| Contains more CarbsCarbs | +∞% |
~equal in
Water
~65.87g
~equal in
Other
~2.82g
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
3.944 g
Monounsaturated fat:
Mono. Fat
5.685 g
Polyunsaturated fat:
Poly. Fat
1.565 g
| Contains less Sat. FatSaturated fat | -13.9% |
| Contains more Mono. FatMonounsaturated fat | +71.4% |
| Contains more Poly. FatPolyunsaturated fat | +386% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Glycemic Index |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Sodium | 56mg | 820mg | 33% |
| Vitamin B12 | 1.63µg | 0.92µg | 30% |
| Zinc | 4.9mg | 2.15mg | 25% |
| Vitamin B6 | 0.579mg | 0.272mg | 24% |
| Protein | 27.66g | 17.5g | 20% |
| Selenium | 29.4µg | 38.3µg | 16% |
| Vitamin B3 | 7.363mg | 5.225mg | 13% |
| Iron | 1.74mg | 0.97mg | 10% |
| Choline | 105.4mg | 63.9mg | 8% |
| Polyunsaturated fat | 0.322g | 1.565g | 8% |
| Fats | 8.23g | 12.77g | 7% |
| Vitamin B2 | 0.133mg | 0.213mg | 6% |
| Phosphorus | 210mg | 170mg | 6% |
| Copper | 0.082mg | 0.03mg | 6% |
| Monounsaturated fat | 3.317g | 5.685g | 6% |
| Vitamin B1 | 0.075mg | 0.128mg | 4% |
| Calcium | 20mg | 5mg | 2% |
| Saturated fat | 3.395g | 3.944g | 2% |
| Folate | 9µg | 0µg | 2% |
| Vitamin E | 0.38mg | 0.16mg | 1% |
| Manganese | 0.009mg | 0.037mg | 1% |
| Potassium | 339mg | 300mg | 1% |
| Magnesium | 23mg | 18mg | 1% |
| Vitamin B5 | 0.545mg | 0.613mg | 1% |
| Vitamin K | 1.4µg | 0µg | 1% |
| Calories | 192kcal | 189kcal | 0% |
| Carbs | 0g | 1.04g | 0% |
| Net carbs | 0g | 1.04g | N/A |
| Cholesterol | 79mg | 78mg | 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% | |
| Omega-6 - Eicosadienoic acid | 0.055g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
49%
33%
Minerals Daily Need Coverage Score
54%
54%
Comparison summary
Which food is lower in Cholesterol?
Luncheon meat is lower in Cholesterol (difference - 1mg)
Which food is lower in glycemic index?
Luncheon meat is lower in glycemic index (difference - 0)
Which food contains less Sodium?
Flank steak contains less Sodium (difference - 764mg)
Which food is lower in Saturated fat?
Flank steak is lower in Saturated fat (difference - 0.549g)
Which food is richer in minerals?
Flank steak is relatively richer in minerals
Which food is richer in vitamins?
Flank steak is relatively richer in vitamins
Which food contains less Sugar?
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The foods are relatively equal in Sugar (0 g)
Which food is cheaper?
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The foods are relatively equal in price ($)