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  6. Flank steak vs. Marble cake

Flank steak vs. Marble cake — In-Depth Nutrition Comparison

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A recap on differences between flank steak and marble cake

  • Flank steak is higher in vitamin B12, selenium, vitamin B6, zinc, vitamin B3, and choline, yet marble cake is higher in fiber and phosphorus.
  • Flank steak covers your daily vitamin B12 needs 68% more than marble cake.

Food varieties used in this article are Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Cake, pudding-type, marble, dry mix.

Infographic

Flank steak vs Marble cake 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 13% 23% 11% 61% 45% 9.5% 118% 68% 18% 14%
Contains more MagnesiumMagnesium +27.8%
Contains more PotassiumPotassium +175.6%
Contains more ZincZinc +1300%
Contains less SodiumSodium -89.2%
Contains more SeleniumSelenium +1030.8%
Contains more CalciumCalcium +280%
Contains more CopperCopper +64.6%
Contains more PhosphorusPhosphorus +31%
Contains more ManganeseManganese +1444.4%
~equal in Iron ~1.62mg

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% 0.33% 17% 0% 45% 30% 29% 5.8% 5.8% 0% 7% 27% 2.5%
Contains more Vitamin B3Vitamin B3 +376.3%
Contains more Vitamin B5Vitamin B5 +467.7%
Contains more Vitamin B6Vitamin B6 +2216%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +2242.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +123.7%
Contains more Vitamin B1Vitamin B1 +141.3%
Contains more Vitamin KVitamin K +100%
Contains more FolateFolate +300%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.13mg

All nutrients comparison - raw data values

Nutrient Flank steak Marble cake DV% diff.
Vitamin B12 1.63µg 0µg 68%
Protein 27.66g 3.4g 49%
Selenium 29.4µg 2.6µg 49%
Vitamin B6 0.579mg 0.025mg 43%
Zinc 4.9mg 0.35mg 41%
Vitamin B3 7.363mg 1.546mg 36%
Carbs 0g 79.5g 27%
Cholesterol 79mg 0mg 26%
Polyunsaturated fat 0.322g 3.779g 23%
Sodium 56mg 519mg 20%
Choline 105.4mg 4.5mg 18%
Fiber 0g 2.9g 12%
Calories 192kcal 416kcal 11%
Phosphorus 210mg 275mg 9%
Vitamin B1 0.075mg 0.181mg 9%
Vitamin B5 0.545mg 0.096mg 9%
Folate 9µg 36µg 7%
Potassium 339mg 123mg 6%
Manganese 0.009mg 0.139mg 6%
Calcium 20mg 76mg 6%
Copper 0.082mg 0.135mg 6%
Fats 8.23g 11.7g 5%
Saturated fat 3.395g 2.45g 4%
Monounsaturated fat 3.317g 4.75g 4%
Vitamin E 0.38mg 0.85mg 3%
Caffeine 0mg 7mg 2%
Iron 1.74mg 1.62mg 2%
Vitamin K 1.4µg 2.8µg 1%
Magnesium 23mg 18mg 1%
Net carbs 0g 76.6g N/A
Sugar 0g 35.71g N/A
Vitamin A 0µg 1µg 0%
Vitamin B2 0.133mg 0.13mg 0%
Tryptophan 0.182mg 0.049mg 0%
Threonine 1.105mg 0.105mg 0%
Isoleucine 1.259mg 0.127mg 0%
Leucine 2.201mg 0.22mg 0%
Lysine 2.338mg 0.133mg 0%
Methionine 0.72mg 0.049mg 0%
Phenylalanine 1.093mg 0.158mg 0%
Valine 1.372mg 0.164mg 0%
Histidine 0.883mg 0.065mg 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
3% 12% 80% 3% 2%
Protein: 3.4 g
Fats: 11.7 g
Carbs: 79.5 g
Water: 3.1 g
Other: 2.3 g
Contains more ProteinProtein +713.5%
Contains more WaterWater +1970%
Contains more FatsFats +42.2%
Contains more CarbsCarbs +∞%
~equal in Other ~2.3g

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
22% 43% 34%
Saturated fat: Sat. Fat 2.45 g
Monounsaturated fat: Mono. Fat 4.75 g
Polyunsaturated fat: Poly. Fat 3.779 g
Contains less Sat. FatSaturated fat -27.8%
Contains more Mono. FatMonounsaturated fat +43.2%
Contains more Poly. FatPolyunsaturated fat +1073.6%

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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

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.