Flank steak vs. Puff pastry — In-Depth Nutrition Comparison
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How are flank steak and puff pastry different?
- Flank steak is higher in vitamin B12, vitamin B6, zinc, vitamin B3, phosphorus, and choline; however, puff pastry is richer in manganese, vitamin B1, and vitamin K.
- Daily need coverage for vitamin B12 for flank steak is 68% higher.
- Flank steak has a lower glycemic index (0) than puff pastry (56).
Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Puff pastry, frozen, ready-to-bake, baked are the varieties used in this article.
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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 MagnesiumMagnesium | +43.8% |
| Contains more CalciumCalcium | +100% |
| Contains more PotassiumPotassium | +446.8% |
| Contains more ZincZinc | +807.4% |
| Contains more PhosphorusPhosphorus | +250% |
| Contains less SodiumSodium | -77.9% |
| Contains more SeleniumSelenium | +20% |
| Contains more IronIron | +49.4% |
| Contains more CopperCopper | +40.2% |
| Contains more ManganeseManganese | +5400% |
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 B3Vitamin B3 | +93.8% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +2947.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +1600% |
| Contains more Vitamin EVitamin E | +44.7% |
| Contains more Vitamin B1Vitamin B1 | +330.7% |
| Contains more Vitamin B2Vitamin B2 | +94% |
| Contains more Vitamin KVitamin K | +1064.3% |
| Contains more FolateFolate | +511.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 0.322g | 22.228g | 146% |
| Vitamin B12 | 1.63µg | 0µg | 68% |
| Fats | 8.23g | 38.5g | 47% |
| Vitamin B6 | 0.579mg | 0.019mg | 43% |
| Protein | 27.66g | 7.4g | 41% |
| Zinc | 4.9mg | 0.54mg | 40% |
| Cholesterol | 79mg | 0mg | 26% |
| Vitamin B3 | 7.363mg | 3.8mg | 22% |
| Vitamin B1 | 0.075mg | 0.323mg | 21% |
| Manganese | 0.009mg | 0.495mg | 21% |
| Phosphorus | 210mg | 60mg | 21% |
| Calories | 192kcal | 558kcal | 18% |
| Choline | 105.4mg | 6.2mg | 18% |
| Carbs | 0g | 45.7g | 15% |
| Monounsaturated fat | 3.317g | 8.828g | 14% |
| Vitamin K | 1.4µg | 16.3µg | 12% |
| Folate | 9µg | 55µg | 12% |
| Iron | 1.74mg | 2.6mg | 11% |
| Vitamin B5 | 0.545mg | 0mg | 11% |
| Saturated fat | 3.395g | 5.502g | 10% |
| Vitamin B2 | 0.133mg | 0.258mg | 10% |
| Selenium | 29.4µg | 24.5µg | 9% |
| Sodium | 56mg | 253mg | 9% |
| Potassium | 339mg | 62mg | 8% |
| Fiber | 0g | 1.5g | 6% |
| Copper | 0.082mg | 0.115mg | 4% |
| Magnesium | 23mg | 16mg | 2% |
| Vitamin E | 0.38mg | 0.55mg | 1% |
| Calcium | 20mg | 10mg | 1% |
| Net carbs | 0g | 44.2g | N/A |
| Sugar | 0g | 0.75g | N/A |
| Tryptophan | 0.182mg | 0.086mg | 0% |
| Threonine | 1.105mg | 0.198mg | 0% |
| Isoleucine | 1.259mg | 0.275mg | 0% |
| Leucine | 2.201mg | 0.514mg | 0% |
| Lysine | 2.338mg | 0.144mg | 0% |
| Methionine | 0.72mg | 0.131mg | 0% |
| Phenylalanine | 1.093mg | 0.367mg | 0% |
| Valine | 1.372mg | 0.312mg | 0% |
| Histidine | 0.883mg | 0.158mg | 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:
7.4 g
Fats:
38.5 g
Carbs:
45.7 g
Water:
7.4 g
Other:
1 g
| Contains more ProteinProtein | +273.8% |
| Contains more WaterWater | +767.2% |
| Contains more FatsFats | +367.8% |
| Contains more CarbsCarbs | +∞% |
~equal in
Other
~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
5.502 g
Monounsaturated fat:
Mono. Fat
8.828 g
Polyunsaturated fat:
Poly. Fat
22.228 g
| Contains less Sat. FatSaturated fat | -38.3% |
| Contains more Mono. FatMonounsaturated fat | +166.1% |
| Contains more Poly. FatPolyunsaturated fat | +6803.1% |
