Flank steak vs. Rice — In-Depth Nutrition Comparison
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Summary of differences between flank steak and rice
- Flank steak has more vitamin B12, zinc, selenium, vitamin B6, vitamin B3, phosphorus, and choline; however, rice is higher in manganese.
- Flank steak covers your daily need for vitamin B12, 68% more than rice.
- The glycemic index of rice is higher.
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 Rice, white, long-grain, regular, enriched, cooked.
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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 | +91.7% |
| Contains more CalciumCalcium | +100% |
| Contains more PotassiumPotassium | +868.6% |
| Contains more IronIron | +45% |
| Contains more CopperCopper | +18.8% |
| Contains more ZincZinc | +900% |
| Contains more PhosphorusPhosphorus | +388.4% |
| Contains more SeleniumSelenium | +292% |
| Contains less SodiumSodium | -98.2% |
| Contains more ManganeseManganese | +5144.4% |
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 | +923.1% |
| Contains more Vitamin B3Vitamin B3 | +398.8% |
| Contains more Vitamin B5Vitamin B5 | +39.7% |
| Contains more Vitamin B6Vitamin B6 | +522.6% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +4919% |
| Contains more Vitamin B1Vitamin B1 | +117.3% |
| Contains more FolateFolate | +544.4% |
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:
2.69 g
Fats:
0.28 g
Carbs:
28.17 g
Water:
68.44 g
Other:
0.42 g
| Contains more ProteinProtein | +928.3% |
| Contains more FatsFats | +2839.3% |
| Contains more CarbsCarbs | +∞% |
~equal in
Water
~68.44g
~equal in
Other
~0.42g
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
0.077 g
Monounsaturated fat:
Mono. Fat
0.088 g
Polyunsaturated fat:
Poly. Fat
0.076 g
| Contains more Mono. FatMonounsaturated fat | +3669.3% |
| Contains more Poly. FatPolyunsaturated fat | +323.7% |
| Contains less Sat. FatSaturated fat | -97.7% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 1.63µg | 0µg | 68% |
| Protein | 27.66g | 2.69g | 50% |
| Zinc | 4.9mg | 0.49mg | 40% |
| Selenium | 29.4µg | 7.5µg | 40% |
| Vitamin B3 | 7.363mg | 1.476mg | 37% |
| Vitamin B6 | 0.579mg | 0.093mg | 37% |
| Cholesterol | 79mg | 0mg | 26% |
| Phosphorus | 210mg | 43mg | 24% |
| Manganese | 0.009mg | 0.472mg | 20% |
| Choline | 105.4mg | 2.1mg | 19% |
| Saturated fat | 3.395g | 0.077g | 15% |
| Folate | 9µg | 58µg | 12% |
| Fats | 8.23g | 0.28g | 12% |
| Vitamin B2 | 0.133mg | 0.013mg | 9% |
| Potassium | 339mg | 35mg | 9% |
| Carbs | 0g | 28.17g | 9% |
| Monounsaturated fat | 3.317g | 0.088g | 8% |
| Iron | 1.74mg | 1.2mg | 7% |
| Vitamin B1 | 0.075mg | 0.163mg | 7% |
| Vitamin B5 | 0.545mg | 0.39mg | 3% |
| Calories | 192kcal | 130kcal | 3% |
| Magnesium | 23mg | 12mg | 3% |
| Vitamin E | 0.38mg | 0.04mg | 2% |
| Sodium | 56mg | 1mg | 2% |
| Polyunsaturated fat | 0.322g | 0.076g | 2% |
| Fiber | 0g | 0.4g | 2% |
| Vitamin K | 1.4µg | 0µg | 1% |
| Calcium | 20mg | 10mg | 1% |
| Copper | 0.082mg | 0.069mg | 1% |
| Net carbs | 0g | 27.77g | N/A |
| Sugar | 0g | 0.05g | N/A |
| Tryptophan | 0.182mg | 0.031mg | 0% |
| Threonine | 1.105mg | 0.096mg | 0% |
| Isoleucine | 1.259mg | 0.116mg | 0% |
| Leucine | 2.201mg | 0.222mg | 0% |
| Lysine | 2.338mg | 0.097mg | 0% |
| Methionine | 0.72mg | 0.063mg | 0% |
| Phenylalanine | 1.093mg | 0.144mg | 0% |
| Valine | 1.372mg | 0.164mg | 0% |
| Histidine | 0.883mg | 0.063mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
12%
Minerals Daily Need Coverage Score
54%
22%
Comparison summary
Which food is lower in Cholesterol?
Rice is lower in Cholesterol (difference - 79mg)
Which food contains less Sodium?
Rice contains less Sodium (difference - 55mg)
Which food is lower in Saturated fat?
Rice is lower in Saturated fat (difference - 3.318g)
Which food is lower in Sugar?
Flank steak is lower in Sugar (difference - 0.05g)
Which food is lower in glycemic index?
Flank steak is lower in glycemic index (difference - 60)
Which food is cheaper?
Flank steak is cheaper (difference - $1)
Which food is richer in minerals?
Flank steak is relatively richer in minerals
Which food is richer in vitamins?
Flank steak is relatively richer in vitamins