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  6. Flank steak vs. Saffron

Flank steak vs. Saffron — In-Depth Nutrition Comparison

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A recap on differences between flank steak and saffron

  • Flank steak is higher in vitamin B12, selenium, vitamin B3, and zinc, yet saffron is higher in manganese, iron, vitamin C, magnesium, potassium, and vitamin B6.
  • Saffron covers your daily manganese needs 1235% more than flank steak.
  • The glycemic index of flank steak is lower.

Food varieties used in this article are Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Spices, saffron.

Infographic

Flank steak vs Saffron 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 189% 33% 152% 416% 109% 30% 108% 19% 3705% 31%
Contains more ZincZinc +349.5%
Contains less SodiumSodium -62.2%
Contains more SeleniumSelenium +425%
Contains more MagnesiumMagnesium +1047.8%
Contains more CalciumCalcium +455%
Contains more PotassiumPotassium +408.6%
Contains more IronIron +537.9%
Contains more CopperCopper +300%
Contains more PhosphorusPhosphorus +20%
Contains more ManganeseManganese +315544.4%

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.
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 269% 9% 0% 0% 29% 62% 27% 0% 233% 0% 0% 70% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +404.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +53.3%
Contains more Vitamin B2Vitamin B2 +100.8%
Contains more Vitamin B6Vitamin B6 +74.4%
Contains more FolateFolate +933.3%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Flank steak Saffron DV% diff.
Manganese 0.009mg 28.408mg 1235%
Iron 1.74mg 11.1mg 117%
Vitamin C 0mg 80.8mg 90%
Vitamin B12 1.63µg 0µg 68%
Magnesium 23mg 264mg 57%
Selenium 29.4µg 5.6µg 43%
Potassium 339mg 1724mg 41%
Vitamin B3 7.363mg 1.46mg 37%
Zinc 4.9mg 1.09mg 35%
Vitamin B6 0.579mg 1.01mg 33%
Protein 27.66g 11.43g 32%
Copper 0.082mg 0.328mg 27%
Cholesterol 79mg 0mg 26%
Carbs 0g 65.37g 22%
Folate 9µg 93µg 21%
Choline 105.4mg 19%
Fiber 0g 3.9g 16%
Polyunsaturated fat 0.322g 2.067g 12%
Vitamin B5 0.545mg 11%
Vitamin B2 0.133mg 0.267mg 10%
Calcium 20mg 111mg 9%
Saturated fat 3.395g 1.586g 8%
Monounsaturated fat 3.317g 0.429g 7%
Calories 192kcal 310kcal 6%
Phosphorus 210mg 252mg 6%
Sodium 56mg 148mg 4%
Fats 8.23g 5.85g 4%
Vitamin B1 0.075mg 0.115mg 3%
Vitamin E 0.38mg 3%
Vitamin A 0µg 27µg 3%
Vitamin K 1.4µg 1%
Net carbs 0g 61.47g N/A
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%
Omega-3 - DPA 0g 0.006g N/A

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
11% 6% 65% 12% 5%
Protein: 11.43 g
Fats: 5.85 g
Carbs: 65.37 g
Water: 11.9 g
Other: 5.45 g
Contains more ProteinProtein +142%
Contains more FatsFats +40.7%
Contains more WaterWater +439.2%
Contains more CarbsCarbs +∞%
~equal in Other ~5.45g

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
39% 11% 51%
Saturated fat: Sat. Fat 1.586 g
Monounsaturated fat: Mono. Fat 0.429 g
Polyunsaturated fat: Poly. Fat 2.067 g
Contains more Mono. FatMonounsaturated fat +673.2%
Contains less Sat. FatSaturated fat -53.3%
Contains more Poly. FatPolyunsaturated fat +541.9%

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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. Saffron - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170934/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.