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  6. Flank steak vs. Rutabagas

Flank steak vs. Rutabagas — In-Depth Nutrition Comparison

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Summary of differences between flank steak and rutabagas

  • Flank steak has more vitamin B12, selenium, zinc, vitamin B3, vitamin B6, phosphorus, and choline; however, rutabagas are higher in vitamin C.
  • Flank steak covers your daily need for vitamin B12, 68% more than rutabagas.
  • The glycemic index of rutabagas 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 Rutabagas, raw.

Infographic

Flank steak vs Rutabagas 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 14% 13% 27% 17% 11% 6.5% 23% 1.6% 17% 3.8%
Contains more MagnesiumMagnesium +15%
Contains more IronIron +295.5%
Contains more CopperCopper +156.3%
Contains more ZincZinc +1941.7%
Contains more PhosphorusPhosphorus +296.2%
Contains more SeleniumSelenium +4100%
Contains more CalciumCalcium +115%
Contains less SodiumSodium -78.6%
Contains more ManganeseManganese +1355.6%
~equal in Potassium ~305mg

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 83% 0% 6% 0% 23% 9.2% 13% 9.6% 23% 0% 0.75% 16% 7.7%
Contains more Vitamin EVitamin E +26.7%
Contains more Vitamin B2Vitamin B2 +232.5%
Contains more Vitamin B3Vitamin B3 +951.9%
Contains more Vitamin B5Vitamin B5 +240.6%
Contains more Vitamin B6Vitamin B6 +479%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +366.7%
Contains more CholineCholine +647.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +20%
Contains more FolateFolate +133.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Flank steak Rutabagas DV% diff.
Vitamin B12 1.63µg 0µg 68%
Protein 27.66g 1.08g 53%
Selenium 29.4µg 0.7µg 52%
Vitamin B3 7.363mg 0.7mg 42%
Zinc 4.9mg 0.24mg 42%
Vitamin B6 0.579mg 0.1mg 37%
Vitamin C 0mg 25mg 28%
Cholesterol 79mg 0mg 26%
Phosphorus 210mg 53mg 22%
Choline 105.4mg 14.1mg 17%
Iron 1.74mg 0.44mg 16%
Saturated fat 3.395g 0.027g 15%
Fats 8.23g 0.16g 12%
Fiber 0g 2.3g 9%
Vitamin B5 0.545mg 0.16mg 8%
Monounsaturated fat 3.317g 0.025g 8%
Calories 192kcal 37kcal 8%
Vitamin B2 0.133mg 0.04mg 7%
Copper 0.082mg 0.032mg 6%
Manganese 0.009mg 0.131mg 5%
Carbs 0g 8.62g 3%
Folate 9µg 21µg 3%
Polyunsaturated fat 0.322g 0.088g 2%
Fructose 1.61g 2%
Sodium 56mg 12mg 2%
Calcium 20mg 43mg 2%
Vitamin E 0.38mg 0.3mg 1%
Magnesium 23mg 20mg 1%
Vitamin B1 0.075mg 0.09mg 1%
Potassium 339mg 305mg 1%
Vitamin K 1.4µg 0.3µg 1%
Net carbs 0g 6.32g N/A
Sugar 0g 4.46g N/A
Starch 0.4g 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%

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
9% 89%
Protein: 1.08 g
Fats: 0.16 g
Carbs: 8.62 g
Water: 89.43 g
Other: 0.71 g
Contains more ProteinProtein +2461.1%
Contains more FatsFats +5043.8%
Contains more CarbsCarbs +∞%
Contains more WaterWater +39.4%
~equal in Other ~0.71g

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
19% 18% 63%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.088 g
Contains more Mono. FatMonounsaturated fat +13168%
Contains more Poly. FatPolyunsaturated fat +265.9%
Contains less Sat. FatSaturated fat -99.2%

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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. Rutabagas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168454/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.