Flank steak vs. Pilaf — In-Depth Nutrition Comparison
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Significant differences between flank steak and pilaf
- Flank steak has more vitamin B12, zinc, choline, and vitamin B6; however, pilaf is richer in folate, vitamin B1, and manganese.
- Flank steak covers your daily vitamin B12 needs 67% more than pilaf.
- Pilaf has 79 times less cholesterol than flank steak. Flank steak has 79mg of cholesterol, while pilaf has 1mg.
- Pilaf has a higher glycemic index. The glycemic index of pilaf is 60, while the glycemic index of flank steak is 0.
Specific food types used in this comparison are Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Rice and vermicelli mix, rice pilaf flavor, 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 | +80.3% |
| Contains more ZincZinc | +385.1% |
| Contains more PhosphorusPhosphorus | +36.4% |
| Contains less SodiumSodium | -95.7% |
| Contains more MagnesiumMagnesium | +39.1% |
| Contains more CalciumCalcium | +315% |
| Contains more IronIron | +40.2% |
| Contains more CopperCopper | +102.4% |
| Contains more ManganeseManganese | +9700% |
| Contains more SeleniumSelenium | +10.2% |
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 | +850% |
| Contains more Vitamin B2Vitamin B2 | +52.9% |
| Contains more Vitamin B3Vitamin B3 | +20.2% |
| Contains more Vitamin B6Vitamin B6 | +44.8% |
| Contains more Vitamin B12Vitamin B12 | +8050% |
| Contains more Vitamin KVitamin K | +180% |
| Contains more CholineCholine | +502.3% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +704% |
| Contains more Vitamin B5Vitamin B5 | +31.2% |
| Contains more FolateFolate | +2255.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 1.63µg | 0.02µg | 67% |
| Sodium | 56mg | 1303mg | 54% |
| Folate | 9µg | 212µg | 51% |
| Vitamin B1 | 0.075mg | 0.603mg | 44% |
| Manganese | 0.009mg | 0.882mg | 38% |
| Zinc | 4.9mg | 1.01mg | 35% |
| Protein | 27.66g | 10.42g | 34% |
| Starch | 71.23g | 29% | |
| Cholesterol | 79mg | 1mg | 26% |
| Carbs | 0g | 76.31g | 25% |
| Choline | 105.4mg | 17.5mg | 16% |
| Saturated fat | 3.395g | 0.307g | 14% |
| Vitamin B6 | 0.579mg | 0.4mg | 14% |
| Fats | 8.23g | 1.37g | 11% |
| Iron | 1.74mg | 2.44mg | 9% |
| Copper | 0.082mg | 0.166mg | 9% |
| Phosphorus | 210mg | 154mg | 8% |
| Vitamin B3 | 7.363mg | 6.127mg | 8% |
| Calories | 192kcal | 359kcal | 8% |
| Monounsaturated fat | 3.317g | 0.373g | 7% |
| Calcium | 20mg | 83mg | 6% |
| Selenium | 29.4µg | 32.4µg | 5% |
| Vitamin C | 0mg | 4.1mg | 5% |
| Fiber | 0g | 1.2g | 5% |
| Potassium | 339mg | 188mg | 4% |
| Vitamin B2 | 0.133mg | 0.087mg | 4% |
| Vitamin B5 | 0.545mg | 0.715mg | 3% |
| Magnesium | 23mg | 32mg | 2% |
| Vitamin E | 0.38mg | 0.04mg | 2% |
| Vitamin K | 1.4µg | 0.5µg | 1% |
| Net carbs | 0g | 75.11g | N/A |
| Sugar | 0g | 1.53g | N/A |
| Vitamin A | 0µg | 4µg | 0% |
| Polyunsaturated fat | 0.322g | 0.377g | 0% |
| Tryptophan | 0.182mg | 0.086mg | 0% |
| Threonine | 1.105mg | 0.221mg | 0% |
| Isoleucine | 1.259mg | 0.279mg | 0% |
| Leucine | 2.201mg | 0.523mg | 0% |
| Lysine | 2.338mg | 0.189mg | 0% |
| Methionine | 0.72mg | 0.145mg | 0% |
| Phenylalanine | 1.093mg | 0.32mg | 0% |
| Valine | 1.372mg | 0.374mg | 0% |
| Histidine | 0.883mg | 0.15mg | 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:
10.42 g
Fats:
1.37 g
Carbs:
76.31 g
Water:
8.04 g
Other:
3.86 g
| Contains more ProteinProtein | +165.5% |
| Contains more FatsFats | +500.7% |
| Contains more WaterWater | +698.1% |
| Contains more CarbsCarbs | +∞% |
~equal in
Other
~3.86g
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
0.307 g
Monounsaturated fat:
Mono. Fat
0.373 g
Polyunsaturated fat:
Poly. Fat
0.377 g
| Contains more Mono. FatMonounsaturated fat | +789.3% |
| Contains less Sat. FatSaturated fat | -91% |
| Contains more Poly. FatPolyunsaturated fat | +17.1% |
