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  6. Flank steak vs. Sauerkraut

Flank steak vs. Sauerkraut — In-Depth Nutrition Comparison

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What are the differences between flank steak and sauerkraut?

  • The amount of vitamin B12, selenium, vitamin B3, zinc, vitamin B6, phosphorus, and choline in flank steak is higher than in sauerkraut.
  • Flank steak's daily need coverage for vitamin B12 is 68% more.
  • Flank steak has a lower glycemic index (0) than sauerkraut (32).

We used Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Sauerkraut, canned, solids, and liquids types in this article.

Infographic

Flank steak vs Sauerkraut 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 9.3% 9% 15% 55% 32% 5.2% 8.6% 86% 20% 3.3%
Contains more MagnesiumMagnesium +76.9%
Contains more PotassiumPotassium +99.4%
Contains more IronIron +18.4%
Contains more ZincZinc +2478.9%
Contains more PhosphorusPhosphorus +950%
Contains less SodiumSodium -91.5%
Contains more SeleniumSelenium +4800%
Contains more CalciumCalcium +50%
Contains more CopperCopper +17.1%
Contains more ManganeseManganese +1577.8%

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 49% 0.33% 2.8% 0% 5.3% 5.1% 2.7% 5.6% 30% 0% 33% 18% 5.7%
Contains more Vitamin EVitamin E +171.4%
Contains more Vitamin B1Vitamin B1 +257.1%
Contains more Vitamin B2Vitamin B2 +504.5%
Contains more Vitamin B3Vitamin B3 +5049%
Contains more Vitamin B5Vitamin B5 +486%
Contains more Vitamin B6Vitamin B6 +345.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +913.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +828.6%
Contains more FolateFolate +166.7%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Flank steak Sauerkraut DV% diff.
Vitamin B12 1.63µg 0µg 68%
Protein 27.66g 0.91g 54%
Selenium 29.4µg 0.6µg 52%
Vitamin B3 7.363mg 0.143mg 45%
Zinc 4.9mg 0.19mg 43%
Vitamin B6 0.579mg 0.13mg 35%
Phosphorus 210mg 20mg 27%
Sodium 56mg 661mg 26%
Cholesterol 79mg 0mg 26%
Choline 105.4mg 10.4mg 17%
Vitamin C 0mg 14.7mg 16%
Saturated fat 3.395g 0.034g 15%
Fats 8.23g 0.14g 12%
Fiber 0g 2.9g 12%
Vitamin K 1.4µg 13µg 10%
Vitamin B2 0.133mg 0.022mg 9%
Calories 192kcal 19kcal 9%
Vitamin B5 0.545mg 0.093mg 9%
Monounsaturated fat 3.317g 0.013g 8%
Manganese 0.009mg 0.151mg 6%
Vitamin B1 0.075mg 0.021mg 5%
Potassium 339mg 170mg 5%
Folate 9µg 24µg 4%
Iron 1.74mg 1.47mg 3%
Vitamin E 0.38mg 0.14mg 2%
Magnesium 23mg 13mg 2%
Polyunsaturated fat 0.322g 0.067g 2%
Copper 0.082mg 0.096mg 2%
Calcium 20mg 30mg 1%
Carbs 0g 4.28g 1%
Net carbs 0g 1.38g N/A
Sugar 0g 1.78g N/A
Vitamin A 0µg 1µg 0%
Tryptophan 0.182mg 0.008mg 0%
Threonine 1.105mg 0.025mg 0%
Isoleucine 1.259mg 0.021mg 0%
Leucine 2.201mg 0.029mg 0%
Lysine 2.338mg 0.031mg 0%
Methionine 0.72mg 0.009mg 0%
Phenylalanine 1.093mg 0.023mg 0%
Valine 1.372mg 0.03mg 0%
Histidine 0.883mg 0.016mg 0%
Fructose 0.04g 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
4% 93% 2%
Protein: 0.91 g
Fats: 0.14 g
Carbs: 4.28 g
Water: 92.52 g
Other: 2.15 g
Contains more ProteinProtein +2939.6%
Contains more FatsFats +5778.6%
Contains more CarbsCarbs +∞%
Contains more WaterWater +44.2%
~equal in Other ~2.15g

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
30% 11% 59%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.067 g
Contains more Mono. FatMonounsaturated fat +25415.4%
Contains more Poly. FatPolyunsaturated fat +380.6%
Contains less Sat. FatSaturated fat -99%

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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. Sauerkraut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169279/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.