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  6. Flank steak vs. Marrow-stem Kale

Flank steak vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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How are flank steak and marrow-stem Kale different?

  • Flank steak is higher in vitamin B12, selenium, zinc, vitamin B3, and vitamin B6; however, marrow-stem Kale is richer in vitamin K, vitamin A, vitamin C, folate, and manganese.
  • Daily need coverage for vitamin K for marrow-stem Kale is 363% higher.
  • Flank steak has a lower glycemic index (0) than marrow-stem Kale (32).

Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Collards, raw are the varieties used in this article.

Infographic

Flank steak vs Marrow-stem Kale 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 19% 70% 19% 18% 15% 5.7% 11% 2.2% 86% 7.1%
Contains more PotassiumPotassium +59.2%
Contains more IronIron +270.2%
Contains more CopperCopper +78.3%
Contains more ZincZinc +2233.3%
Contains more PhosphorusPhosphorus +740%
Contains more SeleniumSelenium +2161.5%
Contains more MagnesiumMagnesium +17.4%
Contains more CalciumCalcium +1060%
Contains less SodiumSodium -69.6%
Contains more ManganeseManganese +7211.1%

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 118% 84% 45% 0% 14% 30% 14% 16% 38% 0% 1093% 97% 13%
Contains more Vitamin B1Vitamin B1 +38.9%
Contains more Vitamin B3Vitamin B3 +892.3%
Contains more Vitamin B5Vitamin B5 +104.1%
Contains more Vitamin B6Vitamin B6 +250.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +354.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +494.7%
Contains more Vitamin KVitamin K +31121.4%
Contains more FolateFolate +1333.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.13mg

All nutrients comparison - raw data values

Nutrient Flank steak Marrow-stem Kale DV% diff.
Vitamin K 1.4µg 437.1µg 363%
Vitamin B12 1.63µg 0µg 68%
Selenium 29.4µg 1.3µg 51%
Protein 27.66g 3.02g 49%
Zinc 4.9mg 0.21mg 43%
Vitamin B3 7.363mg 0.742mg 41%
Vitamin C 0mg 35.3mg 39%
Vitamin B6 0.579mg 0.165mg 32%
Folate 9µg 129µg 30%
Manganese 0.009mg 0.658mg 28%
Vitamin A 0µg 251µg 28%
Cholesterol 79mg 0mg 26%
Phosphorus 210mg 25mg 26%
Calcium 20mg 232mg 21%
Fiber 0g 4g 16%
Iron 1.74mg 0.47mg 16%
Choline 105.4mg 23.2mg 15%
Saturated fat 3.395g 0.055g 15%
Vitamin E 0.38mg 2.26mg 13%
Fats 8.23g 0.61g 12%
Calories 192kcal 32kcal 8%
Monounsaturated fat 3.317g 0.03g 8%
Vitamin B5 0.545mg 0.267mg 6%
Copper 0.082mg 0.046mg 4%
Potassium 339mg 213mg 4%
Vitamin B1 0.075mg 0.054mg 2%
Sodium 56mg 17mg 2%
Carbs 0g 5.42g 2%
Magnesium 23mg 27mg 1%
Polyunsaturated fat 0.322g 0.201g 1%
Net carbs 0g 1.42g N/A
Sugar 0g 0.46g N/A
Vitamin B2 0.133mg 0.13mg 0%
Tryptophan 0.182mg 0.031mg 0%
Threonine 1.105mg 0.086mg 0%
Isoleucine 1.259mg 0.1mg 0%
Leucine 2.201mg 0.151mg 0%
Lysine 2.338mg 0.117mg 0%
Methionine 0.72mg 0.033mg 0%
Phenylalanine 1.093mg 0.087mg 0%
Valine 1.372mg 0.12mg 0%
Histidine 0.883mg 0.047mg 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% 5% 90%
Protein: 3.02 g
Fats: 0.61 g
Carbs: 5.42 g
Water: 89.62 g
Other: 1.33 g
Contains more ProteinProtein +815.9%
Contains more FatsFats +1249.2%
Contains more CarbsCarbs +∞%
Contains more WaterWater +39.7%
~equal in Other ~1.33g

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
19% 10% 70%
Saturated fat: Sat. Fat 0.055 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.201 g
Contains more Mono. FatMonounsaturated fat +10956.7%
Contains more Poly. FatPolyunsaturated fat +60.2%
Contains less Sat. FatSaturated fat -98.4%

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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. Marrow-stem Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170406/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.