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Flank steak vs. Minestrone — In-Depth Nutrition Comparison

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How are flank steak and minestrone different?

  • Flank steak is richer in vitamin B12, vitamin B3, zinc, vitamin B6, phosphorus, iron, and vitamin B2, while minestrone is higher in vitamin A.
  • Flank steak covers your daily need for vitamin B12, 68% more than minestrone.
  • Flank steak contains 79 times more cholesterol than minestrone. Flank steak contains 79mg of cholesterol, while minestrone contains 1mg.
  • Minestrone has a higher glycemic index (47) than flank steak (0).

Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled and Soup, minestrone, canned, prepared with equal volume water types were used in this article.

Infographic

Flank steak vs Minestrone 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 2.1% 4.2% 11% 14% 17% 8.5% 9.9% 33% 20% 0%
Contains more MagnesiumMagnesium +666.7%
Contains more CalciumCalcium +42.9%
Contains more PotassiumPotassium +160.8%
Contains more IronIron +357.9%
Contains more CopperCopper +60.8%
Contains more ZincZinc +1480.6%
Contains more PhosphorusPhosphorus +813%
Contains less SodiumSodium -78%
Contains more SeleniumSelenium +∞%
Contains more ManganeseManganese +1588.9%

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 1.7% 16% 0% 0% 5.5% 4.2% 7.3% 8.4% 9.5% 0% 0% 11% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +240.9%
Contains more Vitamin B2Vitamin B2 +638.9%
Contains more Vitamin B3Vitamin B3 +1783.1%
Contains more Vitamin B5Vitamin B5 +289.3%
Contains more Vitamin B6Vitamin B6 +1312.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +66.7%
~equal in Vitamin D ~µg

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
2% 5% 91%
Protein: 1.77 g
Fats: 1.04 g
Carbs: 4.66 g
Water: 91.33 g
Other: 1.2 g
Contains more ProteinProtein +1462.7%
Contains more FatsFats +691.3%
Contains more CarbsCarbs +∞%
Contains more WaterWater +42.3%
~equal in Other ~1.2g

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
23% 30% 47%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.29 g
Polyunsaturated fat: Poly. Fat 0.46 g
Contains more Mono. FatMonounsaturated fat +1043.8%
Contains less Sat. FatSaturated fat -93.2%
Contains more Poly. FatPolyunsaturated fat +42.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Flank steak Minestrone
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Flank steak Minestrone DV% diff.
Vitamin B12 1.63µg 0µg 68%
Selenium 29.4µg 53%
Protein 27.66g 1.77g 52%
Vitamin B3 7.363mg 0.391mg 44%
Zinc 4.9mg 0.31mg 42%
Vitamin B6 0.579mg 0.041mg 41%
Phosphorus 210mg 23mg 27%
Cholesterol 79mg 1mg 26%
Choline 105.4mg 19%
Iron 1.74mg 0.38mg 17%
Saturated fat 3.395g 0.23g 14%
Fats 8.23g 1.04g 11%
Vitamin B2 0.133mg 0.018mg 9%
Sodium 56mg 254mg 9%
Vitamin B5 0.545mg 0.14mg 8%
Monounsaturated fat 3.317g 0.29g 8%
Calories 192kcal 34kcal 8%
Potassium 339mg 130mg 6%
Manganese 0.009mg 0.152mg 6%
Magnesium 23mg 3mg 5%
Vitamin A 0µg 49µg 5%
Vitamin B1 0.075mg 0.022mg 4%
Vitamin E 0.38mg 3%
Copper 0.082mg 0.051mg 3%
Carbs 0g 4.66g 2%
Fiber 0g 0.4g 2%
Folate 9µg 15µg 2%
Vitamin C 0mg 0.5mg 1%
Polyunsaturated fat 0.322g 0.46g 1%
Vitamin K 1.4µg 1%
Calcium 20mg 14mg 1%
Net carbs 0g 4.26g N/A
Tryptophan 0.182mg 0.013mg 0%
Threonine 1.105mg 0.043mg 0%
Isoleucine 1.259mg 0.054mg 0%
Leucine 2.201mg 0.098mg 0%
Lysine 2.338mg 0.076mg 0%
Methionine 0.72mg 0.018mg 0%
Phenylalanine 1.093mg 0.064mg 0%
Valine 1.372mg 0.074mg 0%
Histidine 0.883mg 0.03mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flank steak Minestrone
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Flank steak
5%
Minestrone
Minerals Daily Need Coverage Score
54%
Flank steak
12%
Minestrone

Comparison summary

Which food is lower in Cholesterol?
Minestrone
Minestrone is lower in Cholesterol (difference - 78mg)
Which food is lower in Sugar?
Minestrone
Minestrone is lower in Sugar (difference - 0g)
Which food is lower in Saturated fat?
Minestrone
Minestrone is lower in Saturated fat (difference - 3.165g)
Which food contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 198mg)
Which food is lower in glycemic index?
Flank steak
Flank steak is lower in glycemic index (difference - 47)
Which food is richer in minerals?
Flank steak
Flank steak is relatively richer in minerals
Which food is richer in vitamins?
Flank steak
Flank steak is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Minestrone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172913/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.