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Flank steak vs. Ravioli — In-Depth Nutrition Comparison

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What are the differences between flank steak and ravioli?

  • The amount of vitamin B12, selenium, zinc, vitamin B3, vitamin B6, phosphorus, choline, and iron in flank steak is higher than in ravioli.
  • Flank steak's daily need coverage for vitamin B12 is 67% more.
  • Ravioli contains 26 times less cholesterol than flank steak. Flank steak contains 79mg of cholesterol, while ravioli contains 3mg.
  • Flank steak has a lower glycemic index (0) than ravioli (39).

We used Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled and Ravioli, cheese-filled, canned types in this article.

Infographic

Flank steak vs Ravioli infographic
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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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 9.9% 20% 28% 47% 9.8% 21% 40% 23% 19%
Contains more MagnesiumMagnesium +53.3%
Contains more PotassiumPotassium +46.1%
Contains more IronIron +135.1%
Contains more ZincZinc +1261.1%
Contains more PhosphorusPhosphorus +320%
Contains less SodiumSodium -81.7%
Contains more SeleniumSelenium +740%
Contains more CalciumCalcium +65%
Contains more CopperCopper +73.2%
Contains more ManganeseManganese +1855.6%

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%
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% 3.3% 17% 0% 19% 18% 20% 16% 24% 3.8% 5.8% 15% 5.2%
Contains more Vitamin B2Vitamin B2 +66.3%
Contains more Vitamin B3Vitamin B3 +594.6%
Contains more Vitamin B5Vitamin B5 +100.4%
Contains more Vitamin B6Vitamin B6 +467.6%
Contains more Vitamin B12Vitamin B12 +5333.3%
Contains more CholineCholine +1009.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +123.7%
Contains more Vitamin KVitamin K +64.3%
Contains more FolateFolate +122.2%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.074mg

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
2% 14% 81%
Protein: 2.48 g
Fats: 1.45 g
Carbs: 13.64 g
Water: 80.91 g
Other: 1.52 g
Contains more ProteinProtein +1015.3%
Contains more FatsFats +467.6%
Contains more CarbsCarbs +∞%
Contains more WaterWater +26.1%
~equal in Other ~1.52g

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
55% 32% 14%
Saturated fat: Sat. Fat 0.723 g
Monounsaturated fat: Mono. Fat 0.418 g
Polyunsaturated fat: Poly. Fat 0.182 g
Contains more Mono. FatMonounsaturated fat +693.5%
Contains more Poly. FatPolyunsaturated fat +76.9%
Contains less Sat. FatSaturated fat -78.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Flank steak Ravioli
Lower in Cholesterol ok
Lower in Saturated fat ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Flank steak Ravioli DV% diff.
Vitamin B12 1.63µg 0.03µg 67%
Protein 27.66g 2.48g 50%
Selenium 29.4µg 3.5µg 47%
Zinc 4.9mg 0.36mg 41%
Vitamin B3 7.363mg 1.06mg 39%
Vitamin B6 0.579mg 0.102mg 37%
Cholesterol 79mg 3mg 25%
Phosphorus 210mg 50mg 23%
Choline 105.4mg 9.5mg 17%
Iron 1.74mg 0.74mg 13%
Saturated fat 3.395g 0.723g 12%
Sodium 56mg 306mg 11%
Fats 8.23g 1.45g 10%
Manganese 0.009mg 0.176mg 7%
Monounsaturated fat 3.317g 0.418g 7%
Copper 0.082mg 0.142mg 7%
Calories 192kcal 77kcal 6%
Fiber 0g 1.3g 5%
Vitamin B5 0.545mg 0.272mg 5%
Carbs 0g 13.64g 5%
Vitamin B2 0.133mg 0.08mg 4%
Vitamin E 0.38mg 0.85mg 3%
Potassium 339mg 232mg 3%
Folate 9µg 20µg 3%
Magnesium 23mg 15mg 2%
Polyunsaturated fat 0.322g 0.182g 1%
Vitamin A 0µg 10µg 1%
Calcium 20mg 33mg 1%
Vitamin K 1.4µg 2.3µg 1%
Net carbs 0g 12.34g N/A
Sugar 0g 3.72g N/A
Vitamin B1 0.075mg 0.074mg 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flank steak Ravioli
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
49%
Flank steak
11%
Ravioli
Minerals Daily Need Coverage Score
54%
Flank steak
23%
Ravioli

Comparison summary

Which food is lower in Cholesterol?
Ravioli
Ravioli is lower in Cholesterol (difference - 76mg)
Which food is lower in Saturated fat?
Ravioli
Ravioli is lower in Saturated fat (difference - 2.672g)
Which food is lower in Sugar?
Flank steak
Flank steak is lower in Sugar (difference - 3.72g)
Which food contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 250mg)
Which food is lower in glycemic index?
Flank steak
Flank steak is lower in glycemic index (difference - 39)
Which food is cheaper?
Flank steak
Flank steak is cheaper (difference - $3)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Ravioli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173328/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.