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  6. Flank steak vs. Maple sugar

Flank steak vs. Maple sugar — In-Depth Nutrition Comparison

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How are flank steak and maple sugar different?

  • Flank steak is richer in vitamin B12, selenium, vitamin B3, vitamin B6, phosphorus, and choline, while maple sugar is higher in manganese and zinc.
  • Maple sugar covers your daily need for manganese, 192% more than flank steak.
  • Maple sugar is lower in cholesterol.
  • Maple sugar has a higher glycemic index (63) than flank steak (0).

Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Sugars, maple types were used in this article.

Infographic

Flank steak vs Maple sugar 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% 27% 24% 60% 33% 165% 1.3% 1.4% 577% 4.4%
Contains more MagnesiumMagnesium +21.1%
Contains more PotassiumPotassium +23.7%
Contains more PhosphorusPhosphorus +6900%
Contains more SeleniumSelenium +3575%
Contains more CalciumCalcium +350%
Contains more CopperCopper +20.7%
Contains more ZincZinc +23.7%
Contains less SodiumSodium -80.4%
Contains more ManganeseManganese +49033.3%
~equal in Iron ~1.61mg

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 0% 0% 0% 0% 2.3% 3% 0.75% 2.9% 0.69% 0% 0% 0% 1.1%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +733.3%
Contains more Vitamin B2Vitamin B2 +923.1%
Contains more Vitamin B3Vitamin B3 +18307.5%
Contains more Vitamin B5Vitamin B5 +1035.4%
Contains more Vitamin B6Vitamin B6 +19200%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +4919%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Flank steak Maple sugar DV% diff.
Manganese 0.009mg 4.422mg 192%
Vitamin B12 1.63µg 0µg 68%
Protein 27.66g 0.1g 55%
Selenium 29.4µg 0.8µg 52%
Vitamin B3 7.363mg 0.04mg 46%
Vitamin B6 0.579mg 0.003mg 44%
Carbs 0g 90.9g 30%
Phosphorus 210mg 3mg 30%
Cholesterol 79mg 0mg 26%
Choline 105.4mg 2.1mg 19%
Saturated fat 3.395g 0.036g 15%
Fats 8.23g 0.2g 12%
Zinc 4.9mg 6.06mg 11%
Vitamin B5 0.545mg 0.048mg 10%
Vitamin B2 0.133mg 0.013mg 9%
Monounsaturated fat 3.317g 0.064g 8%
Calories 192kcal 354kcal 8%
Calcium 20mg 90mg 7%
Vitamin B1 0.075mg 0.009mg 6%
Vitamin E 0.38mg 0mg 3%
Sodium 56mg 11mg 2%
Copper 0.082mg 0.099mg 2%
Iron 1.74mg 1.61mg 2%
Potassium 339mg 274mg 2%
Folate 9µg 0µg 2%
Polyunsaturated fat 0.322g 0.1g 1%
Vitamin K 1.4µg 0µg 1%
Magnesium 23mg 19mg 1%
Net carbs 0g 90.9g N/A
Sugar 0g 84.87g 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
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
91% 8%
Protein: 0.1 g
Fats: 0.2 g
Carbs: 90.9 g
Water: 8 g
Other: 0.8 g
Contains more ProteinProtein +27560%
Contains more FatsFats +4015%
Contains more WaterWater +702.1%
Contains more CarbsCarbs +∞%
~equal in Other ~0.8g

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
18% 32% 50%
Saturated fat: Sat. Fat 0.036 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.1 g
Contains more Mono. FatMonounsaturated fat +5082.8%
Contains more Poly. FatPolyunsaturated fat +222%
Contains less Sat. FatSaturated fat -98.9%

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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. Maple sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169658/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.