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  6. Flank steak vs. Safflower

Flank steak vs. Safflower — In-Depth Nutrition Comparison

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How are flank steak and safflower different?

  • Flank steak is higher in vitamin B12; however, safflower is richer in copper, vitamin B1, manganese, magnesium, vitamin B5, phosphorus, vitamin B6, iron, and folate.
  • Daily need coverage for copper for safflower is 185% higher.

Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Seeds, safflower seed kernels, dried are the varieties used in this article.

Infographic

Flank steak vs Safflower 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 252% 23% 61% 184% 582% 138% 276% 0.39% 263% 0%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +1434.8%
Contains more CalciumCalcium +290%
Contains more PotassiumPotassium +102.7%
Contains more IronIron +181.6%
Contains more CopperCopper +2030.5%
Contains more PhosphorusPhosphorus +206.7%
Contains less SodiumSodium -94.6%
Contains more ManganeseManganese +22277.8%
~equal in Zinc ~5.05mg

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% 1% 0% 0% 291% 96% 43% 242% 270% 0% 0% 120% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +222.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +1450.7%
Contains more Vitamin B2Vitamin B2 +212%
Contains more Vitamin B5Vitamin B5 +639.4%
Contains more Vitamin B6Vitamin B6 +102.1%
Contains more FolateFolate +1677.8%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Flank steak Safflower DV% diff.
Polyunsaturated fat 0.322g 28.223g 186%
Copper 0.082mg 1.747mg 185%
Vitamin B1 0.075mg 1.163mg 91%
Manganese 0.009mg 2.014mg 87%
Magnesium 23mg 353mg 79%
Vitamin B5 0.545mg 4.03mg 70%
Vitamin B12 1.63µg 0µg 68%
Phosphorus 210mg 644mg 62%
Selenium 29.4µg 53%
Fats 8.23g 38.45g 46%
Vitamin B6 0.579mg 1.17mg 45%
Iron 1.74mg 4.9mg 40%
Folate 9µg 160µg 38%
Vitamin B3 7.363mg 2.284mg 32%
Cholesterol 79mg 0mg 26%
Protein 27.66g 16.18g 23%
Vitamin B2 0.133mg 0.415mg 22%
Choline 105.4mg 19%
Calories 192kcal 517kcal 16%
Carbs 0g 34.29g 11%
Potassium 339mg 687mg 10%
Calcium 20mg 78mg 6%
Monounsaturated fat 3.317g 4.848g 4%
Vitamin E 0.38mg 3%
Sodium 56mg 3mg 2%
Zinc 4.9mg 5.05mg 1%
Vitamin K 1.4µg 1%
Saturated fat 3.395g 3.682g 1%
Net carbs 0g 34.29g N/A
Vitamin A 0µg 3µg 0%
Tryptophan 0.182mg 0.183mg 0%
Threonine 1.105mg 0.586mg 0%
Isoleucine 1.259mg 0.717mg 0%
Leucine 2.201mg 1.154mg 0%
Lysine 2.338mg 0.534mg 0%
Methionine 0.72mg 0.284mg 0%
Phenylalanine 1.093mg 0.806mg 0%
Valine 1.372mg 1.025mg 0%
Histidine 0.883mg 0.452mg 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
16% 38% 34% 6% 5%
Protein: 16.18 g
Fats: 38.45 g
Carbs: 34.29 g
Water: 5.62 g
Other: 5.46 g
Contains more ProteinProtein +71%
Contains more WaterWater +1041.8%
Contains more FatsFats +367.2%
Contains more CarbsCarbs +∞%
~equal in Other ~5.46g

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
10% 13% 77%
Saturated fat: Sat. Fat 3.682 g
Monounsaturated fat: Mono. Fat 4.848 g
Polyunsaturated fat: Poly. Fat 28.223 g
Contains more Mono. FatMonounsaturated fat +46.2%
Contains more Poly. FatPolyunsaturated fat +8664.9%
~equal in Saturated fat ~3.682g

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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. Safflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170558/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.