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  6. Flank steak vs. Mustard Greens Raw

Flank steak vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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How are flank steak and mustard Greens Raw different?

  • Flank steak is richer in vitamin B12, selenium, zinc, vitamin B3, vitamin B6, and phosphorus, while mustard Greens Raw are higher in vitamin K, vitamin C, and vitamin A.
  • Mustard Greens Raw cover your daily need for vitamin K, 213% more than flank steak.
  • Mustard Greens Raw are lower in cholesterol.
  • Mustard Greens Raw have a higher glycemic index (32) than flank steak (0).

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

Infographic

Flank steak vs Mustard Greens Raw 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 23% 35% 34% 62% 55% 6.8% 25% 2.6% 0% 4.9%
Contains more ZincZinc +1860%
Contains more PhosphorusPhosphorus +262.1%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +3166.7%
Contains more MagnesiumMagnesium +39.1%
Contains more CalciumCalcium +475%
Contains more PotassiumPotassium +13.3%
Contains more CopperCopper +101.2%
Contains less SodiumSodium -64.3%
~equal in Iron ~1.64mg

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 233% 50% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
Contains more Vitamin B2Vitamin B2 +20.9%
Contains more Vitamin B3Vitamin B3 +820.4%
Contains more Vitamin B5Vitamin B5 +159.5%
Contains more Vitamin B6Vitamin B6 +221.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +20980%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +428.9%
Contains more Vitamin KVitamin K +18292.9%
Contains more FolateFolate +33.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.08mg

All nutrients comparison - raw data values

Nutrient Flank steak Mustard Greens Raw DV% diff.
Vitamin K 1.4µg 257.5µg 213%
Vitamin C 0mg 70mg 78%
Vitamin B12 1.63µg 0µg 68%
Selenium 29.4µg 0.9µg 52%
Protein 27.66g 2.86g 50%
Zinc 4.9mg 0.25mg 42%
Vitamin B3 7.363mg 0.8mg 41%
Vitamin B6 0.579mg 0.18mg 31%
Cholesterol 79mg 0mg 26%
Phosphorus 210mg 58mg 22%
Choline 105.4mg 0.5mg 19%
Vitamin A 0µg 151µg 17%
Saturated fat 3.395g 0.01g 15%
Fiber 0g 3.2g 13%
Fats 8.23g 0.42g 12%
Vitamin E 0.38mg 2.01mg 11%
Calcium 20mg 115mg 10%
Copper 0.082mg 0.165mg 9%
Calories 192kcal 27kcal 8%
Monounsaturated fat 3.317g 0.092g 8%
Vitamin B5 0.545mg 0.21mg 7%
Polyunsaturated fat 0.322g 0.038g 2%
Vitamin B2 0.133mg 0.11mg 2%
Magnesium 23mg 32mg 2%
Carbs 0g 4.67g 2%
Sodium 56mg 20mg 2%
Iron 1.74mg 1.64mg 1%
Potassium 339mg 384mg 1%
Folate 9µg 12µg 1%
Net carbs 0g 1.47g N/A
Sugar 0g 1.32g N/A
Manganese 0.009mg 0%
Vitamin B1 0.075mg 0.08mg 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
3% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
Contains more ProteinProtein +867.1%
Contains more FatsFats +1859.5%
Contains more CarbsCarbs +∞%
Contains more WaterWater +41.3%
~equal in Other ~1.35g

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
7% 66% 27%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.092 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Mono. FatMonounsaturated fat +3505.4%
Contains more Poly. FatPolyunsaturated fat +747.4%
Contains less Sat. FatSaturated fat -99.7%

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. Mustard Greens Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/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.