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  6. Flank steak vs. Soba

Flank steak vs. Soba — In-Depth Nutrition Comparison

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Summary of differences between flank steak and soba

  • Flank steak has more vitamin B12, zinc, vitamin B3, vitamin B6, phosphorus, iron, and potassium; however, soba is higher in manganese.
  • Flank steak covers your daily need for vitamin B12, 68% more than soba.
  • The glycemic index of soba is higher.

These are the specific foods used in this comparison Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Noodles, japanese, soba, cooked.

Infographic

Flank steak vs Soba 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%
Soba
Soba
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 1.2% 3.1% 18% 2.7% 3.3% 11% 7.8% 49% 0%
Contains more MagnesiumMagnesium +155.6%
Contains more CalciumCalcium +400%
Contains more PotassiumPotassium +868.6%
Contains more IronIron +262.5%
Contains more CopperCopper +925%
Contains more ZincZinc +3983.3%
Contains more PhosphorusPhosphorus +740%
Contains more SeleniumSelenium +∞%
Contains more ManganeseManganese +4055.6%
~equal in Sodium ~60mg

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%
Soba
Soba
1
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% 0% 24% 6% 9.6% 14% 9.2% 0% 0% 5.3% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +411.5%
Contains more Vitamin B3Vitamin B3 +1343.7%
Contains more Vitamin B5Vitamin B5 +131.9%
Contains more Vitamin B6Vitamin B6 +1347.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +28.6%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +25.3%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Flank steak Soba DV% diff.
Vitamin B12 1.63µg 0µg 68%
Selenium 29.4µg 53%
Protein 27.66g 5.06g 45%
Vitamin B3 7.363mg 0.51mg 43%
Zinc 4.9mg 0.12mg 43%
Vitamin B6 0.579mg 0.04mg 41%
Cholesterol 79mg 0mg 26%
Phosphorus 210mg 25mg 26%
Choline 105.4mg 19%
Manganese 0.009mg 0.374mg 16%
Iron 1.74mg 0.48mg 16%
Saturated fat 3.395g 0.019g 15%
Fats 8.23g 0.1g 13%
Potassium 339mg 35mg 9%
Copper 0.082mg 0.008mg 8%
Monounsaturated fat 3.317g 0.026g 8%
Vitamin B2 0.133mg 0.026mg 8%
Carbs 0g 21.44g 7%
Vitamin B5 0.545mg 0.235mg 6%
Calories 192kcal 99kcal 5%
Magnesium 23mg 9mg 3%
Vitamin E 0.38mg 3%
Vitamin B1 0.075mg 0.094mg 2%
Calcium 20mg 4mg 2%
Polyunsaturated fat 0.322g 0.031g 2%
Vitamin K 1.4µg 1%
Folate 9µg 7µg 1%
Net carbs 0g 21.44g N/A
Sodium 56mg 60mg 0%
Tryptophan 0.182mg 0.072mg 0%
Threonine 1.105mg 0.177mg 0%
Isoleucine 1.259mg 0.195mg 0%
Leucine 2.201mg 0.33mg 0%
Lysine 2.338mg 0.214mg 0%
Methionine 0.72mg 0.072mg 0%
Phenylalanine 1.093mg 0.217mg 0%
Valine 1.372mg 0.249mg 0%
Histidine 0.883mg 0.119mg 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
Soba
Soba
3
5% 21% 73%
Protein: 5.06 g
Fats: 0.1 g
Carbs: 21.44 g
Water: 73.01 g
Other: 0.39 g
Contains more ProteinProtein +446.6%
Contains more FatsFats +8130%
Contains more CarbsCarbs +∞%
Contains more WaterWater +13.8%
~equal in Other ~0.39g

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
Soba
Soba
1
25% 34% 41%
Saturated fat: Sat. Fat 0.019 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.031 g
Contains more Mono. FatMonounsaturated fat +12657.7%
Contains more Poly. FatPolyunsaturated fat +938.7%
Contains less Sat. FatSaturated fat -99.4%

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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. Soba - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168907/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.