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  6. Flank steak vs. Nori

Flank steak vs. Nori — In-Depth Nutrition Comparison

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The main differences between flank steak and nori

  • Flank steak is richer in vitamin B12, selenium, vitamin B3, zinc, and vitamin B6, yet nori is richer in vitamin A, vitamin C, manganese, and folate.
  • Daily need coverage for vitamin A for nori is 104% higher.
  • Nori contains less cholesterol.

Food types used in this article are Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Seaweed, laver, raw.

Infographic

Flank steak vs Nori 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%
Nori
Nori
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 1.4% 21% 31% 68% 88% 29% 25% 6.3% 129% 3.8%
Contains more MagnesiumMagnesium +1050%
Contains more ZincZinc +366.7%
Contains more PhosphorusPhosphorus +262.1%
Contains more SeleniumSelenium +4100%
Contains more CalciumCalcium +250%
Contains more CopperCopper +222%
Contains less SodiumSodium -14.3%
Contains more ManganeseManganese +10877.8%
~equal in Potassium ~356mg
~equal in Iron ~1.8mg

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%
Nori
Nori
7
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 130% 87% 20% 0% 25% 103% 28% 31% 37% 0% 10% 110% 5.7%
Contains more Vitamin B3Vitamin B3 +400.9%
Contains more Vitamin B6Vitamin B6 +264.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +913.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +163.2%
Contains more Vitamin B1Vitamin B1 +30.7%
Contains more Vitamin B2Vitamin B2 +235.3%
Contains more Vitamin KVitamin K +185.7%
Contains more FolateFolate +1522.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.521mg

All nutrients comparison - raw data values

Nutrient Flank steak Nori DV% diff.
Vitamin B12 1.63µg 0µg 68%
Selenium 29.4µg 0.7µg 52%
Protein 27.66g 5.81g 44%
Manganese 0.009mg 0.988mg 43%
Vitamin C 0mg 39mg 43%
Vitamin B3 7.363mg 1.47mg 37%
Zinc 4.9mg 1.05mg 35%
Folate 9µg 146µg 34%
Vitamin B6 0.579mg 0.159mg 32%
Vitamin A 0µg 260µg 29%
Cholesterol 79mg 0mg 26%
Vitamin B2 0.133mg 0.446mg 24%
Phosphorus 210mg 58mg 22%
Copper 0.082mg 0.264mg 20%
Choline 105.4mg 10.4mg 17%
Saturated fat 3.395g 0.061g 15%
Fats 8.23g 0.28g 12%
Calories 192kcal 35kcal 8%
Monounsaturated fat 3.317g 0.025g 8%
Magnesium 23mg 2mg 5%
Calcium 20mg 70mg 5%
Vitamin E 0.38mg 1mg 4%
Vitamin K 1.4µg 4µg 2%
Vitamin B1 0.075mg 0.098mg 2%
Carbs 0g 5.11g 2%
Fiber 0g 0.3g 1%
Iron 1.74mg 1.8mg 1%
Potassium 339mg 356mg 1%
Polyunsaturated fat 0.322g 0.11g 1%
Net carbs 0g 4.81g N/A
Sugar 0g 0.49g N/A
Sodium 56mg 48mg 0%
Vitamin B5 0.545mg 0.521mg 0%
Tryptophan 0.182mg 0.043mg 0%
Threonine 1.105mg 0.232mg 0%
Isoleucine 1.259mg 0.259mg 0%
Leucine 2.201mg 0.501mg 0%
Lysine 2.338mg 0.222mg 0%
Methionine 0.72mg 0.145mg 0%
Phenylalanine 1.093mg 0.273mg 0%
Valine 1.372mg 0.402mg 0%
Histidine 0.883mg 0.14mg 0%
Omega-3 - EPA 0g 0.08g N/A

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
Nori
Nori
3
6% 5% 85% 4%
Protein: 5.81 g
Fats: 0.28 g
Carbs: 5.11 g
Water: 85.03 g
Other: 3.77 g
Contains more ProteinProtein +376.1%
Contains more FatsFats +2839.3%
Contains more CarbsCarbs +∞%
Contains more WaterWater +32.5%
~equal in Other ~3.77g

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
Nori
Nori
1
31% 13% 56%
Saturated fat: Sat. Fat 0.061 g
Monounsaturated fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.11 g
Contains more Mono. FatMonounsaturated fat +13168%
Contains more Poly. FatPolyunsaturated fat +192.7%
Contains less Sat. FatSaturated fat -98.2%

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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. Nori - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168458/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.