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  6. Flank steak vs. Nutmeg

Flank steak vs. Nutmeg — In-Depth Nutrition Comparison

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Summary of differences between flank steak and nutmeg

  • Flank steak has more vitamin B12, selenium, vitamin B3, and vitamin B6; however, nutmeg is higher in manganese, copper, fiber, and magnesium.
  • Nutmeg covers your daily need for manganese, 126% more than flank steak.
  • Nutmeg has less cholesterol.

These are the specific foods used in this comparison Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Spices, nutmeg, ground.

Infographic

Flank steak vs Nutmeg 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%
Nutmeg
Nutmeg
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 131% 55% 31% 114% 342% 59% 91% 2.1% 378% 8.7%
Contains more ZincZinc +127.9%
Contains more SeleniumSelenium +1737.5%
Contains more MagnesiumMagnesium +695.7%
Contains more CalciumCalcium +820%
Contains more IronIron +74.7%
Contains more CopperCopper +1152.4%
Contains less SodiumSodium -71.4%
Contains more ManganeseManganese +32122.2%
~equal in Potassium ~350mg
~equal in Phosphorus ~213mg

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%
Nutmeg
Nutmeg
4
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 10% 1.7% 0% 0% 87% 13% 24% 0% 37% 0% 0% 57% 4.8%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +133.3%
Contains more Vitamin B3Vitamin B3 +466.8%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +261.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +1097.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +361.3%
Contains more FolateFolate +744.4%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Flank steak Nutmeg DV% diff.
Manganese 0.009mg 2.9mg 126%
Copper 0.082mg 1.027mg 105%
Saturated fat 3.395g 25.94g 102%
Fiber 0g 20.8g 83%
Vitamin B12 1.63µg 0µg 68%
Selenium 29.4µg 1.6µg 51%
Protein 27.66g 5.84g 44%
Fats 8.23g 36.31g 43%
Magnesium 23mg 183mg 38%
Vitamin B3 7.363mg 1.299mg 38%
Vitamin B6 0.579mg 0.16mg 32%
Cholesterol 79mg 0mg 26%
Zinc 4.9mg 2.15mg 25%
Vitamin B1 0.075mg 0.346mg 23%
Choline 105.4mg 8.8mg 18%
Folate 9µg 76µg 17%
Calories 192kcal 525kcal 17%
Carbs 0g 49.29g 16%
Iron 1.74mg 3.04mg 16%
Calcium 20mg 184mg 16%
Vitamin B5 0.545mg 11%
Vitamin B2 0.133mg 0.057mg 6%
Vitamin C 0mg 3mg 3%
Vitamin E 0.38mg 0mg 3%
Sodium 56mg 16mg 2%
Vitamin A 0µg 5µg 1%
Vitamin K 1.4µg 0µg 1%
Net carbs 0g 28.49g N/A
Potassium 339mg 350mg 0%
Sugar 0g 2.99g N/A
Phosphorus 210mg 213mg 0%
Monounsaturated fat 3.317g 3.22g 0%
Polyunsaturated fat 0.322g 0.35g 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
Nutmeg
Nutmeg
3
6% 36% 49% 6% 2%
Protein: 5.84 g
Fats: 36.31 g
Carbs: 49.29 g
Water: 6.23 g
Other: 2.33 g
Contains more ProteinProtein +373.6%
Contains more WaterWater +930%
Contains more FatsFats +341.2%
Contains more CarbsCarbs +∞%
~equal in Other ~2.33g

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
Nutmeg
Nutmeg
1
88% 11%
Saturated fat: Sat. Fat 25.94 g
Monounsaturated fat: Mono. Fat 3.22 g
Polyunsaturated fat: Poly. Fat 0.35 g
Contains less Sat. FatSaturated fat -86.9%
~equal in Monounsaturated fat ~3.22g
~equal in Polyunsaturated fat ~0.35g

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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. Nutmeg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171326/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.