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  6. Flank steak vs. Marinara sauce

Flank steak vs. Marinara sauce — In-Depth Nutrition Comparison

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The main differences between flank steak and marinara sauce

  • Flank steak is richer in vitamin B12, selenium, zinc, vitamin B6, phosphorus, vitamin B3, and choline, yet marinara sauce is richer in vitamin E.
  • Daily need coverage for vitamin B12 for flank steak is 68% higher.
  • Flank steak contains 40 times more cholesterol than marinara sauce. Flank steak contains 79mg of cholesterol, while marinara sauce contains 2mg.

Food types used in this article are Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium.

Infographic

Flank steak vs Marinara sauce 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% 8.1% 28% 29% 27% 5.5% 15% 3.9% 18% 6%
Contains more MagnesiumMagnesium +27.8%
Contains more IronIron +123.1%
Contains more ZincZinc +2350%
Contains more PhosphorusPhosphorus +517.6%
Contains more SeleniumSelenium +2572.7%
Contains more CalciumCalcium +35%
Contains less SodiumSodium -46.4%
Contains more ManganeseManganese +1422.2%
~equal in Potassium ~319mg
~equal in Copper ~0.081mg

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 6.7% 11% 48% 0% 6% 14% 73% 0% 40% 0% 35% 9.8% 7.5%
Contains more Vitamin B1Vitamin B1 +212.5%
Contains more Vitamin B2Vitamin B2 +118%
Contains more Vitamin B3Vitamin B3 +88%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +234.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +669.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +531.6%
Contains more Vitamin KVitamin K +892.9%
Contains more FolateFolate +44.4%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Flank steak Marinara sauce DV% diff.
Vitamin B12 1.63µg 0µg 68%
Protein 27.66g 1.41g 53%
Selenium 29.4µg 1.1µg 51%
Zinc 4.9mg 0.2mg 43%
Vitamin B6 0.579mg 0.173mg 31%
Cholesterol 79mg 2mg 26%
Phosphorus 210mg 34mg 25%
Vitamin B3 7.363mg 3.917mg 22%
Choline 105.4mg 13.7mg 17%
Saturated fat 3.395g 0.17g 15%
Vitamin E 0.38mg 2.4mg 13%
Iron 1.74mg 0.78mg 12%
Vitamin B5 0.545mg 11%
Fats 8.23g 1.48g 10%
Vitamin K 1.4µg 13.9µg 10%
Calories 192kcal 51kcal 7%
Monounsaturated fat 3.317g 0.377g 7%
Fiber 0g 1.8g 7%
Vitamin B2 0.133mg 0.061mg 6%
Manganese 0.009mg 0.137mg 6%
Vitamin B1 0.075mg 0.024mg 4%
Vitamin A 0µg 33µg 4%
Carbs 0g 8.06g 3%
Vitamin C 0mg 2mg 2%
Potassium 339mg 319mg 1%
Calcium 20mg 27mg 1%
Magnesium 23mg 18mg 1%
Folate 9µg 13µg 1%
Sodium 56mg 30mg 1%
Polyunsaturated fat 0.322g 0.508g 1%
Net carbs 0g 6.26g N/A
Sugar 0g 5.5g N/A
Copper 0.082mg 0.081mg 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%

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
8% 87%
Protein: 1.41 g
Fats: 1.48 g
Carbs: 8.06 g
Water: 87.39 g
Other: 1.66 g
Contains more ProteinProtein +1861.7%
Contains more FatsFats +456.1%
Contains more CarbsCarbs +∞%
Contains more WaterWater +36.2%
~equal in Other ~1.66g

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
16% 36% 48%
Saturated fat: Sat. Fat 0.17 g
Monounsaturated fat: Mono. Fat 0.377 g
Polyunsaturated fat: Poly. Fat 0.508 g
Contains more Mono. FatMonounsaturated fat +779.8%
Contains less Sat. FatSaturated fat -95%
Contains more Poly. FatPolyunsaturated fat +57.8%

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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. Marinara sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171597/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.