Flank steak vs. Penne — In-Depth Nutrition Comparison
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The main differences between flank steak and penne
- Flank steak is richer in zinc, phosphorus, iron, and potassium, yet penne is richer in fiber and calcium.
- Daily need coverage for zinc for flank steak is 35% higher.
- Flank steak contains 7 times more cholesterol than penne. Flank steak contains 79mg of cholesterol, while penne contains 12mg.
- Flank steak has a lower glycemic index than penne.
Food types used in this article are Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and KASHI Three Cheese Penne, frozen, unprepared.
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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.
| Contains more PotassiumPotassium | +177.9% |
| Contains more IronIron | +117.5% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +345.5% |
| Contains more PhosphorusPhosphorus | +78% |
| Contains less SodiumSodium | -77.4% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +30.4% |
| Contains more CalciumCalcium | +345% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 1.63µg | 68% | |
| Selenium | 29.4µg | 53% | |
| Vitamin B3 | 7.363mg | 46% | |
| Vitamin B6 | 0.579mg | 45% | |
| Protein | 27.66g | 5.7g | 44% |
| Zinc | 4.9mg | 1.1mg | 35% |
| Cholesterol | 79mg | 12mg | 22% |
| Choline | 105.4mg | 19% | |
| Phosphorus | 210mg | 118mg | 13% |
| Iron | 1.74mg | 0.8mg | 12% |
| Fiber | 0g | 2.7g | 11% |
| Vitamin B5 | 0.545mg | 11% | |
| Vitamin B2 | 0.133mg | 10% | |
| Copper | 0.082mg | 9% | |
| Sodium | 56mg | 248mg | 8% |
| Calcium | 20mg | 89mg | 7% |
| Fats | 8.23g | 4g | 7% |
| Potassium | 339mg | 122mg | 6% |
| Carbs | 0g | 16.8g | 6% |
| Monounsaturated fat | 3.317g | 1g | 6% |
| Vitamin B1 | 0.075mg | 6% | |
| Saturated fat | 3.395g | 2.3g | 5% |
| Calories | 192kcal | 126kcal | 3% |
| Vitamin E | 0.38mg | 3% | |
| Folate | 9µg | 2% | |
| Magnesium | 23mg | 30mg | 2% |
| Vitamin K | 1.4µg | 1% | |
| Polyunsaturated fat | 0.322g | 0.4g | 1% |
| Net carbs | 0g | 14.1g | N/A |
| Sugar | 0g | 1.9g | N/A |
| Manganese | 0.009mg | 0% | |
| Trans fat | 0.2g | N/A | |
| 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
Protein:
27.66 g
Fats:
8.23 g
Carbs:
0 g
Water:
64.17 g
Other:
0 g
Protein:
5.7 g
Fats:
4 g
Carbs:
16.8 g
Water:
72.4 g
Other:
1.1 g
| Contains more ProteinProtein | +385.3% |
| Contains more FatsFats | +105.8% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +12.8% |
~equal in
Other
~1.1g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.395 g
Monounsaturated fat:
Mono. Fat
3.317 g
Polyunsaturated fat:
Poly. Fat
0.322 g
Saturated fat:
Sat. Fat
2.3 g
Monounsaturated fat:
Mono. Fat
1 g
Polyunsaturated fat:
Poly. Fat
0.4 g
| Contains more Mono. FatMonounsaturated fat | +231.7% |
| Contains less Sat. FatSaturated fat | -32.3% |
| Contains more Poly. FatPolyunsaturated fat | +24.2% |
