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  6. Flank steak vs. Pretzel

Flank steak vs. Pretzel — In-Depth Nutrition Comparison

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A recap on differences between flank steak and pretzel

  • Flank steak is higher in vitamin B12, selenium, vitamin B6, and zinc, yet pretzel is higher in manganese, folate, iron, and vitamin B1.
  • Flank steak covers your daily vitamin B12 needs 68% more than pretzel.
  • 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 Snacks, pretzels, hard, plain, salted.

Infographic

Flank steak vs Pretzel 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 21% 8.1% 20% 172% 52% 28% 55% 162% 132% 24%
Contains more PotassiumPotassium +52%
Contains more ZincZinc +371.2%
Contains more PhosphorusPhosphorus +64.1%
Contains less SodiumSodium -95.5%
Contains more SeleniumSelenium +568.2%
Contains more MagnesiumMagnesium +26.1%
Contains more CalciumCalcium +35%
Contains more IronIron +163.2%
Contains more CopperCopper +90.2%
Contains more ManganeseManganese +11177.8%

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 7% 0% 9.4% 0% 106% 77% 99% 19% 17% 0% 7% 125% 16%
Contains more Vitamin B3Vitamin B3 +39.7%
Contains more Vitamin B5Vitamin B5 +69.3%
Contains more Vitamin B6Vitamin B6 +682.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +257.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +23.7%
Contains more Vitamin B1Vitamin B1 +465.3%
Contains more Vitamin B2Vitamin B2 +149.6%
Contains more Vitamin KVitamin K +100%
Contains more FolateFolate +1744.4%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Flank steak Pretzel DV% diff.
Vitamin B12 1.63µg 0µg 68%
Sodium 56mg 1240mg 51%
Selenium 29.4µg 4.4µg 45%
Manganese 0.009mg 1.015mg 44%
Vitamin B6 0.579mg 0.074mg 39%
Folate 9µg 166µg 39%
Iron 1.74mg 4.58mg 36%
Zinc 4.9mg 1.04mg 35%
Protein 27.66g 10.04g 35%
Starch 72.58g 30%
Vitamin B1 0.075mg 0.424mg 29%
Carbs 0g 80.39g 27%
Cholesterol 79mg 0mg 26%
Vitamin B2 0.133mg 0.332mg 15%
Fiber 0g 3.4g 14%
Choline 105.4mg 29.5mg 14%
Saturated fat 3.395g 0.391g 14%
Vitamin B3 7.363mg 5.27mg 13%
Phosphorus 210mg 128mg 12%
Calories 192kcal 384kcal 10%
Fats 8.23g 2.93g 8%
Copper 0.082mg 0.156mg 8%
Polyunsaturated fat 0.322g 1.291g 6%
Monounsaturated fat 3.317g 0.727g 6%
Vitamin B5 0.545mg 0.322mg 4%
Potassium 339mg 223mg 3%
Vitamin C 0mg 2.1mg 2%
Vitamin E 0.38mg 0.47mg 1%
Vitamin K 1.4µg 2.8µg 1%
Magnesium 23mg 29mg 1%
Calcium 20mg 27mg 1%
Net carbs 0g 76.99g N/A
Sugar 0g 2.21g N/A
Trans fat 0.004g N/A
Tryptophan 0.182mg 0.097mg 0%
Threonine 1.105mg 0.25mg 0%
Isoleucine 1.259mg 0.407mg 0%
Leucine 2.201mg 0.757mg 0%
Lysine 2.338mg 0.257mg 0%
Methionine 0.72mg 0.177mg 0%
Phenylalanine 1.093mg 0.52mg 0%
Valine 1.372mg 0.48mg 0%
Histidine 0.883mg 0.22mg 0%
Fructose 0.31g 0%
Omega-3 - ALA 0.063g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Linoleic acid 1.223g 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
10% 3% 80% 3% 4%
Protein: 10.04 g
Fats: 2.93 g
Carbs: 80.39 g
Water: 3.13 g
Other: 3.51 g
Contains more ProteinProtein +175.5%
Contains more FatsFats +180.9%
Contains more WaterWater +1950.2%
Contains more CarbsCarbs +∞%
~equal in Other ~3.51g

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
16% 30% 54%
Saturated fat: Sat. Fat 0.391 g
Monounsaturated fat: Mono. Fat 0.727 g
Polyunsaturated fat: Poly. Fat 1.291 g
Contains more Mono. FatMonounsaturated fat +356.3%
Contains less Sat. FatSaturated fat -88.5%
Contains more Poly. FatPolyunsaturated fat +300.9%

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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. Pretzel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167555/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.