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  6. Flank steak vs. Saltine cracker (includes oyster, soda, soup)

Flank steak vs. Saltine cracker (includes oyster, soda, soup) — In-Depth Nutrition Comparison

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What are the main differences between flank steak and saltine cracker (includes oyster, soda, soup)?

  • Flank steak is richer in vitamin B12, zinc, vitamin B6, and selenium, while saltine cracker (includes oyster, soda, soup) is higher in vitamin B1, iron, folate, manganese, and vitamin B2.
  • Flank steak's daily need coverage for vitamin B12 is 64% higher.
  • Saltine cracker (includes oyster, soda, soup) has 7 times less zinc than flank steak. Flank steak has 4.9mg of zinc, while saltine cracker (includes oyster, soda, soup) has 0.69mg.
  • Flank steak is lower in sodium.
  • Saltine cracker (includes oyster, soda, soup) has a higher glycemic index (74) than flank steak (0).

We used Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Crackers, saltines (includes oyster, soda, soup) types in this comparison.

Infographic

Flank steak vs Saltine cracker (includes oyster, soda, soup) 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 16% 5.7% 13% 209% 46% 19% 44% 123% 89% 56%
Contains more PotassiumPotassium +123%
Contains more ZincZinc +610.1%
Contains more PhosphorusPhosphorus +105.9%
Contains less SodiumSodium -94%
Contains more SeleniumSelenium +185.4%
Contains more IronIron +220.1%
Contains more CopperCopper +69.5%
Contains more ManganeseManganese +7522.2%
~equal in Magnesium ~23mg
~equal in Calcium ~19mg

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% 0.33% 23% 0% 176% 112% 121% 32% 20% 11% 64% 101% 9.1%
Contains more Vitamin B3Vitamin B3 +14.3%
Contains more Vitamin B6Vitamin B6 +573.3%
Contains more Vitamin B12Vitamin B12 +1711.1%
Contains more CholineCholine +531.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +202.6%
Contains more Vitamin B1Vitamin B1 +836%
Contains more Vitamin B2Vitamin B2 +266.2%
Contains more Vitamin KVitamin K +1714.3%
Contains more FolateFolate +1388.9%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.536mg

All nutrients comparison - raw data values

Nutrient Flank steak Saltine cracker (includes oyster, soda, soup) DV% diff.
Vitamin B12 1.63µg 0.09µg 64%
Vitamin B1 0.075mg 0.702mg 52%
Iron 1.74mg 5.57mg 48%
Zinc 4.9mg 0.69mg 38%
Vitamin B6 0.579mg 0.086mg 38%
Sodium 56mg 941mg 38%
Protein 27.66g 9.46g 36%
Selenium 29.4µg 10.3µg 35%
Folate 9µg 134µg 31%
Polyunsaturated fat 0.322g 4.835g 30%
Manganese 0.009mg 0.686mg 29%
Starch 67.83g 28%
Vitamin B2 0.133mg 0.487mg 27%
Cholesterol 79mg 0mg 26%
Carbs 0g 74.05g 25%
Vitamin K 1.4µg 25.4µg 20%
Choline 105.4mg 16.7mg 16%
Phosphorus 210mg 102mg 15%
Calories 192kcal 418kcal 11%
Fiber 0g 2.8g 11%
Saturated fat 3.395g 1.653g 8%
Copper 0.082mg 0.139mg 6%
Vitamin B3 7.363mg 6.442mg 6%
Potassium 339mg 152mg 6%
Vitamin E 0.38mg 1.15mg 5%
Monounsaturated fat 3.317g 1.986g 3%
Fats 8.23g 8.64g 1%
Net carbs 0g 71.25g N/A
Magnesium 23mg 23mg 0%
Calcium 20mg 19mg 0%
Sugar 0g 1.29g N/A
Vitamin A 0µg 1µg 0%
Vitamin B5 0.545mg 0.536mg 0%
Trans fat 0.167g N/A
Tryptophan 0.182mg 0.116mg 0%
Threonine 1.105mg 0.268mg 0%
Isoleucine 1.259mg 0.333mg 0%
Leucine 2.201mg 0.652mg 0%
Lysine 2.338mg 0.172mg 0%
Methionine 0.72mg 0.147mg 0%
Phenylalanine 1.093mg 0.45mg 0%
Valine 1.372mg 0.399mg 0%
Histidine 0.883mg 0.197mg 0%
Fructose 0.19g 0%
Omega-3 - ALA 0.535g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.018g N/A
Omega-6 - Eicosadienoic acid 0.003g N/A
Omega-6 - Linoleic acid 4.25g 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
9% 9% 74% 5% 3%
Protein: 9.46 g
Fats: 8.64 g
Carbs: 74.05 g
Water: 5.05 g
Other: 2.8 g
Contains more ProteinProtein +192.4%
Contains more WaterWater +1170.7%
Contains more CarbsCarbs +∞%
~equal in Fats ~8.64g
~equal in Other ~2.8g

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
20% 23% 57%
Saturated fat: Sat. Fat 1.653 g
Monounsaturated fat: Mono. Fat 1.986 g
Polyunsaturated fat: Poly. Fat 4.835 g
Contains more Mono. FatMonounsaturated fat +67%
Contains less Sat. FatSaturated fat -51.3%
Contains more Poly. FatPolyunsaturated fat +1401.6%

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. Saltine cracker (includes oyster, soda, soup) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172746/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.