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  6. Flank steak vs. Semolina

Flank steak vs. Semolina — In-Depth Nutrition Comparison

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The main differences between flank steak and semolina

  • Flank steak is richer in vitamin B12, zinc, selenium, vitamin B3, and iron, yet semolina is richer in manganese, copper, and vitamin B1.
  • Daily need coverage for vitamin B12 for flank steak is 68% higher.
  • Flank steak has a lower glycemic index than semolina.

Food types used in this article are Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Rice, white, long-grain, parboiled, unenriched, dry.

Infographic

Flank steak vs Semolina 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 19% 21% 15% 28% 95% 28% 66% 0.26% 135% 109%
Contains more PotassiumPotassium +94.8%
Contains more IronIron +135.1%
Contains more ZincZinc +380.4%
Contains more PhosphorusPhosphorus +37.3%
Contains more SeleniumSelenium +47.7%
Contains more MagnesiumMagnesium +17.4%
Contains more CalciumCalcium +255%
Contains more CopperCopper +246.3%
Contains less SodiumSodium -96.4%
Contains more ManganeseManganese +11400%

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% 0.6% 0% 56% 12% 95% 40% 104% 0% 0.25% 6% 0%
Contains more Vitamin EVitamin E +1166.7%
Contains more Vitamin B2Vitamin B2 +166%
Contains more Vitamin B3Vitamin B3 +45.9%
Contains more Vitamin B6Vitamin B6 +28.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1300%
Contains more FolateFolate +12.5%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +198.7%
Contains more Vitamin B5Vitamin B5 +23.3%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Flank steak Semolina DV% diff.
Vitamin B12 1.63µg 0µg 68%
Manganese 0.009mg 1.035mg 45%
Protein 27.66g 7.51g 40%
Zinc 4.9mg 1.02mg 35%
Starch 68.29g 28%
Carbs 0g 80.89g 27%
Cholesterol 79mg 0mg 26%
Copper 0.082mg 0.284mg 22%
Choline 105.4mg 19%
Selenium 29.4µg 19.9µg 17%
Vitamin B3 7.363mg 5.048mg 14%
Saturated fat 3.395g 0.294g 14%
Iron 1.74mg 0.74mg 13%
Vitamin B1 0.075mg 0.224mg 12%
Fats 8.23g 1.03g 11%
Vitamin B6 0.579mg 0.452mg 10%
Calories 192kcal 374kcal 9%
Phosphorus 210mg 153mg 8%
Monounsaturated fat 3.317g 0.258g 8%
Fiber 0g 1.8g 7%
Vitamin B2 0.133mg 0.05mg 6%
Potassium 339mg 174mg 5%
Calcium 20mg 71mg 5%
Vitamin B5 0.545mg 0.672mg 3%
Vitamin E 0.38mg 0.03mg 2%
Sodium 56mg 2mg 2%
Vitamin K 1.4µg 0.1µg 1%
Magnesium 23mg 27mg 1%
Net carbs 0g 79.09g N/A
Sugar 0g 0.33g N/A
Folate 9µg 8µg 0%
Polyunsaturated fat 0.322g 0.322g 0%
Tryptophan 0.182mg 0.103mg 0%
Threonine 1.105mg 0.271mg 0%
Isoleucine 1.259mg 0.339mg 0%
Leucine 2.201mg 0.656mg 0%
Lysine 2.338mg 0.215mg 0%
Methionine 0.72mg 0.183mg 0%
Phenylalanine 1.093mg 0.398mg 0%
Valine 1.372mg 0.47mg 0%
Histidine 0.883mg 0.185mg 0%
Fructose 0.02g 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
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
Contains more ProteinProtein +268.3%
Contains more FatsFats +699%
Contains more WaterWater +550.8%
Contains more CarbsCarbs +∞%
~equal in Other ~0.71g

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
34% 30% 37%
Saturated fat: Sat. Fat 0.294 g
Monounsaturated fat: Mono. Fat 0.258 g
Polyunsaturated fat: Poly. Fat 0.322 g
Contains more Mono. FatMonounsaturated fat +1185.7%
Contains less Sat. FatSaturated fat -91.3%
~equal in Polyunsaturated fat ~0.322g

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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. Semolina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169758/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.