Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Meat
  4. Flank steak
  5. Compare
  6. Flank steak vs. Rye

Flank steak vs. Rye — In-Depth Nutrition Comparison

Compare

Significant differences between flank steak and rye

  • Flank steak has more vitamin B12, selenium, vitamin B6, and zinc; however, rye is richer in manganese, fiber, copper, magnesium, and vitamin B1.
  • Rye covers your daily manganese needs 112% more than flank steak.
  • Rye contains less cholesterol.
  • Rye has a higher glycemic index. The glycemic index of rye is 34, while the glycemic index of flank steak is 0.

Specific food types used in this comparison are Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Rye grain.

Infographic

Flank steak vs Rye 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.
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%
Rye
Rye
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
Contains more ZincZinc +84.9%
Contains more SeleniumSelenium +111.5%
Contains more MagnesiumMagnesium +378.3%
Contains more CalciumCalcium +20%
Contains more PotassiumPotassium +50.4%
Contains more IronIron +51.1%
Contains more CopperCopper +347.6%
Contains more PhosphorusPhosphorus +58.1%
Contains less SodiumSodium -96.4%
Contains more ManganeseManganese +28533.3%

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%
Rye
Rye
7
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% 0.33% 17% 0% 79% 58% 80% 87% 68% 0% 15% 29% 17%
Contains more Vitamin B3Vitamin B3 +72.4%
Contains more Vitamin B6Vitamin B6 +96.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +246.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +123.7%
Contains more Vitamin B1Vitamin B1 +321.3%
Contains more Vitamin B2Vitamin B2 +88.7%
Contains more Vitamin B5Vitamin B5 +167.2%
Contains more Vitamin KVitamin K +321.4%
Contains more FolateFolate +322.2%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Flank steak Rye DV% diff.
Manganese 0.009mg 2.577mg 112%
Vitamin B12 1.63µg 0µg 68%
Fiber 0g 15.1g 60%
Protein 27.66g 10.34g 35%
Copper 0.082mg 0.367mg 32%
Selenium 29.4µg 13.9µg 28%
Cholesterol 79mg 0mg 26%
Carbs 0g 75.86g 25%
Vitamin B6 0.579mg 0.294mg 22%
Magnesium 23mg 110mg 21%
Vitamin B1 0.075mg 0.316mg 20%
Zinc 4.9mg 2.65mg 20%
Vitamin B3 7.363mg 4.27mg 19%
Vitamin B5 0.545mg 1.456mg 18%
Phosphorus 210mg 332mg 17%
Saturated fat 3.395g 0.197g 15%
Choline 105.4mg 30.4mg 14%
Iron 1.74mg 2.63mg 11%
Fats 8.23g 1.63g 10%
Vitamin B2 0.133mg 0.251mg 9%
Monounsaturated fat 3.317g 0.208g 8%
Folate 9µg 38µg 7%
Calories 192kcal 338kcal 7%
Potassium 339mg 510mg 5%
Vitamin K 1.4µg 5.9µg 4%
Vitamin E 0.38mg 0.85mg 3%
Polyunsaturated fat 0.322g 0.767g 3%
Sodium 56mg 2mg 2%
Net carbs 0g 60.76g N/A
Calcium 20mg 24mg 0%
Sugar 0g 0.98g N/A
Vitamin A 0µg 1µg 0%
Tryptophan 0.182mg 0.108mg 0%
Threonine 1.105mg 0.289mg 0%
Isoleucine 1.259mg 0.208mg 0%
Leucine 2.201mg 0.563mg 0%
Lysine 2.338mg 0.286mg 0%
Methionine 0.72mg 0.153mg 0%
Phenylalanine 1.093mg 0.435mg 0%
Valine 1.372mg 0.317mg 0%
Histidine 0.883mg 0.189mg 0%
Fructose 0.11g 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
Rye
Rye
2
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Contains more ProteinProtein +167.5%
Contains more FatsFats +404.9%
Contains more WaterWater +505.4%
Contains more CarbsCarbs +∞%
~equal in Other ~1.57g

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
Rye
Rye
2
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 g
Contains more Mono. FatMonounsaturated fat +1494.7%
Contains less Sat. FatSaturated fat -94.2%
Contains more Poly. FatPolyunsaturated fat +138.2%

People also compare

Flank steak
Flank steak vs Beef tenderloin
Beef tenderloin
Flank steak
Flank steak vs Brisket raw
Brisket raw
Flank steak
Flank steak vs Pastrami
Pastrami
Rye
Rye vs Wheat
Wheat
Rye
Rye vs Flour
Flour
Rye
Rye vs Wild rice raw
Wild rice raw

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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.