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  6. Flank steak vs. Rum

Flank steak vs. Rum — In-Depth Nutrition Comparison

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How are Flank steak and Rum different?

  • Flank steak is higher than Rum in Vitamin B12, Selenium, Vitamin B3, Vitamin B6, Zinc, Phosphorus, Iron, and Choline.
  • Flank steak covers your daily need of Vitamin B12 68% more than Rum.
  • Rum is lower in Cholesterol.

Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled and Alcoholic beverage, distilled, rum, 80 proof types were used in this article.

Infographic

Flank steak vs Rum infographic
Infographic link

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.
Flank steak
Flank steak
8
:
2
Rum
Rum
Contains more Calcium +∞%
Contains more Iron +1350%
Contains more Magnesium +∞%
Contains more Phosphorus +4100%
Contains more Potassium +16850%
Contains more Zinc +6900%
Contains more Copper +64%
Contains more Selenium +∞%
Contains less Sodium -98.2%
Contains more Manganese +100%
Flank steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 66% 17% 90% 30% 8% 134% 28% 2% 161%
Rum
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 5% 0% 3% 1% 1% 2% 17% 3% 0%
Contains more Calcium +∞%
Contains more Iron +1350%
Contains more Magnesium +∞%
Contains more Phosphorus +4100%
Contains more Potassium +16850%
Contains more Zinc +6900%
Contains more Copper +64%
Contains more Selenium +∞%
Contains less Sodium -98.2%
Contains more Manganese +100%

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.
Flank steak
Flank steak
9
:
1
Rum
Rum
Contains more Vitamin E +∞%
Contains more Vitamin B1 +837.5%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Flank steak
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 8% 0% 0% 19% 31% 139% 33% 134% 7% 204% 4%
Rum
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 2% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +837.5%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flank steak
Flank steak
2
:
2
Rum
Rum
Contains more Protein +∞%
Contains more Fats +∞%
Equal in Water - 66.6
Equal in Other - 33.4
Flank steak
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Rum
67% 33%
Protein: 0 g
Fats: 0 g
Carbs: 0 g
Water: 66.6 g
Other: 33.4 g
Contains more Protein +∞%
Contains more Fats +∞%
Equal in Water - 66.6
Equal in Other - 33.4

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 Rum
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Flank steak Rum Opinion
Protein 27.66g 0g Flank steak
Fats 8.23g 0g Flank steak
Calories 192kcal 231kcal Rum
Calcium 20mg 0mg Flank steak
Iron 1.74mg 0.12mg Flank steak
Magnesium 23mg 0mg Flank steak
Phosphorus 210mg 5mg Flank steak
Potassium 339mg 2mg Flank steak
Sodium 56mg 1mg Rum
Zinc 4.9mg 0.07mg Flank steak
Copper 0.082mg 0.05mg Flank steak
Manganese 0.009mg 0.018mg Rum
Selenium 29.4µg 0µg Flank steak
Vitamin E 0.38mg 0mg Flank steak
Vitamin B1 0.075mg 0.008mg Flank steak
Vitamin B2 0.133mg 0mg Flank steak
Vitamin B3 7.363mg 0mg Flank steak
Vitamin B5 0.545mg 0mg Flank steak
Vitamin B6 0.579mg 0mg Flank steak
Folate 9µg 0µg Flank steak
Vitamin B12 1.63µg 0µg Flank steak
Vitamin K 1.4µg 0µg Flank steak
Tryptophan 0.182mg 0mg Flank steak
Threonine 1.105mg 0mg Flank steak
Isoleucine 1.259mg 0mg Flank steak
Leucine 2.201mg 0mg Flank steak
Lysine 2.338mg 0mg Flank steak
Methionine 0.72mg 0mg Flank steak
Phenylalanine 1.093mg 0mg Flank steak
Valine 1.372mg 0mg Flank steak
Histidine 0.883mg 0mg Flank steak
Cholesterol 79mg 0mg Rum
Saturated Fat 3.395g 0g Rum
Monounsaturated Fat 3.317g 0g Flank steak
Polyunsaturated fat 0.322g 0g Flank steak

Which food is preferable for your diet?

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

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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
48%
Flank steak
0%
Rum
Minerals Daily Need Coverage Score
54%
Flank steak
3%
Rum

Comparison summary

Which food contains less Sodium?
Rum
Rum contains less Sodium (difference - 55mg)
Which food is lower in Cholesterol?
Rum
Rum is lower in Cholesterol (difference - 79mg)
Which food is lower in Saturated Fat?
Rum
Rum is lower in Saturated Fat (difference - 3.395g)
Which food is richer in minerals?
Flank steak
Flank steak is relatively richer in minerals
Which food is richer in vitamins?
Flank steak
Flank steak is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Rum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174817/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.