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  6. Flank steak vs. Mulberry

Flank steak vs. Mulberry — In-Depth Nutrition Comparison

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How are flank steak and mulberries different?

  • Flank steak is richer in vitamin B12, selenium, zinc, vitamin B3, vitamin B6, phosphorus, and choline, while mulberries are higher in vitamin C.
  • Flank steak covers your daily need for vitamin B12, 68% more than mulberries.
  • Mulberries have a higher glycemic index (25) than flank steak (0).

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

Infographic

Flank steak vs Mulberry infographic
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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% 12% 17% 69% 20% 3.3% 16% 1.3% 0% 3.3%
Contains more MagnesiumMagnesium +27.8%
Contains more PotassiumPotassium +74.7%
Contains more CopperCopper +36.7%
Contains more ZincZinc +3983.3%
Contains more PhosphorusPhosphorus +452.6%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +4800%
Contains more CalciumCalcium +95%
Contains less SodiumSodium -82.1%
~equal in Iron ~1.85mg

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 121% 0.33% 17% 0% 7.3% 23% 12% 0% 12% 0% 20% 4.5% 6.7%
Contains more Vitamin B1Vitamin B1 +158.6%
Contains more Vitamin B2Vitamin B2 +31.7%
Contains more Vitamin B3Vitamin B3 +1087.6%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +1058%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +50%
Contains more CholineCholine +756.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +128.9%
Contains more Vitamin KVitamin K +457.1%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Flank steak Mulberry DV% diff.
Vitamin B12 1.63µg 0µg 68%
Selenium 29.4µg 0.6µg 52%
Protein 27.66g 1.44g 52%
Zinc 4.9mg 0.12mg 43%
Vitamin B3 7.363mg 0.62mg 42%
Vitamin B6 0.579mg 0.05mg 41%
Vitamin C 0mg 36.4mg 40%
Cholesterol 79mg 0mg 26%
Phosphorus 210mg 38mg 25%
Choline 105.4mg 12.3mg 17%
Saturated fat 3.395g 0.027g 15%
Fats 8.23g 0.39g 12%
Vitamin B5 0.545mg 11%
Monounsaturated fat 3.317g 0.041g 8%
Calories 192kcal 43kcal 7%
Fiber 0g 1.7g 7%
Vitamin K 1.4µg 7.8µg 5%
Vitamin B1 0.075mg 0.029mg 4%
Potassium 339mg 194mg 4%
Vitamin E 0.38mg 0.87mg 3%
Carbs 0g 9.8g 3%
Sodium 56mg 10mg 2%
Copper 0.082mg 0.06mg 2%
Vitamin B2 0.133mg 0.101mg 2%
Calcium 20mg 39mg 2%
Magnesium 23mg 18mg 1%
Polyunsaturated fat 0.322g 0.207g 1%
Iron 1.74mg 1.85mg 1%
Folate 9µg 6µg 1%
Net carbs 0g 8.1g N/A
Sugar 0g 8.1g N/A
Vitamin A 0µg 1µg 0%
Manganese 0.009mg 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
10% 88%
Protein: 1.44 g
Fats: 0.39 g
Carbs: 9.8 g
Water: 87.68 g
Other: 0.69 g
Contains more ProteinProtein +1820.8%
Contains more FatsFats +2010.3%
Contains more CarbsCarbs +∞%
Contains more WaterWater +36.6%
~equal in Other ~0.69g

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
10% 15% 75%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.041 g
Polyunsaturated fat: Poly. Fat 0.207 g
Contains more Mono. FatMonounsaturated fat +7990.2%
Contains more Poly. FatPolyunsaturated fat +55.6%
Contains less Sat. FatSaturated fat -99.2%

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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. Mulberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169913/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.