Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Meat
  4. Flank steak
  5. Compare
  6. Flank steak vs. Spelt

Flank steak vs. Spelt — In-Depth Nutrition Comparison

Compare

How are flank steak and spelt different?

  • Flank steak is richer in vitamin B12, selenium, and vitamin B6, while spelt is higher in manganese, copper, fiber, iron, phosphorus, and magnesium.
  • Spelt covers your daily need for manganese, 129% more than flank steak.
  • Spelt is lower in cholesterol.
  • Spelt has a higher glycemic index (63) than flank steak (0).

Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Spelt, uncooked types were used in this article.

Infographic

Flank steak vs Spelt 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%
Spelt
Spelt
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 97% 8.1% 34% 167% 170% 89% 172% 1% 389% 64%
Contains more ZincZinc +49.4%
Contains more SeleniumSelenium +151.3%
Contains more MagnesiumMagnesium +491.3%
Contains more CalciumCalcium +35%
Contains more PotassiumPotassium +14.5%
Contains more IronIron +155.2%
Contains more CopperCopper +523.2%
Contains more PhosphorusPhosphorus +91%
Contains less SodiumSodium -85.7%
Contains more ManganeseManganese +33044.4%

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%
Spelt
Spelt
5
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% 16% 0% 91% 26% 128% 64% 53% 0% 9% 34% 0%
Contains more Vitamin B2Vitamin B2 +17.7%
Contains more Vitamin B6Vitamin B6 +151.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +107.9%
Contains more Vitamin B1Vitamin B1 +385.3%
Contains more Vitamin B5Vitamin B5 +96%
Contains more Vitamin KVitamin K +157.1%
Contains more FolateFolate +400%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~6.843mg

All nutrients comparison - raw data values

Nutrient Flank steak Spelt DV% diff.
Manganese 0.009mg 2.983mg 129%
Vitamin B12 1.63µg 0µg 68%
Copper 0.082mg 0.511mg 48%
Fiber 0g 10.7g 43%
Iron 1.74mg 4.44mg 34%
Selenium 29.4µg 11.7µg 32%
Phosphorus 210mg 401mg 27%
Vitamin B6 0.579mg 0.23mg 27%
Magnesium 23mg 136mg 27%
Cholesterol 79mg 0mg 26%
Protein 27.66g 14.57g 26%
Vitamin B1 0.075mg 0.364mg 24%
Carbs 0g 70.19g 23%
Starch 53.92g 22%
Choline 105.4mg 19%
Zinc 4.9mg 3.28mg 15%
Saturated fat 3.395g 0.406g 14%
Vitamin B5 0.545mg 1.068mg 10%
Folate 9µg 45µg 9%
Fats 8.23g 2.43g 9%
Monounsaturated fat 3.317g 0.445g 7%
Calories 192kcal 338kcal 7%
Polyunsaturated fat 0.322g 1.258g 6%
Vitamin E 0.38mg 0.79mg 3%
Vitamin B3 7.363mg 6.843mg 3%
Vitamin B2 0.133mg 0.113mg 2%
Vitamin K 1.4µg 3.6µg 2%
Sodium 56mg 8mg 2%
Potassium 339mg 388mg 1%
Calcium 20mg 27mg 1%
Net carbs 0g 59.49g N/A
Sugar 0g 6.82g N/A
Tryptophan 0.182mg 0.132mg 0%
Threonine 1.105mg 0.443mg 0%
Isoleucine 1.259mg 0.552mg 0%
Leucine 2.201mg 1.07mg 0%
Lysine 2.338mg 0.409mg 0%
Methionine 0.72mg 0.258mg 0%
Phenylalanine 1.093mg 0.737mg 0%
Valine 1.372mg 0.681mg 0%
Histidine 0.883mg 0.36mg 0%
Fructose 0.24g 0%
Omega-3 - ALA 0.065g 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
Spelt
Spelt
2
15% 2% 70% 11% 2%
Protein: 14.57 g
Fats: 2.43 g
Carbs: 70.19 g
Water: 11.02 g
Other: 1.79 g
Contains more ProteinProtein +89.8%
Contains more FatsFats +238.7%
Contains more WaterWater +482.3%
Contains more CarbsCarbs +∞%
~equal in Other ~1.79g

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
Spelt
Spelt
2
19% 21% 60%
Saturated fat: Sat. Fat 0.406 g
Monounsaturated fat: Mono. Fat 0.445 g
Polyunsaturated fat: Poly. Fat 1.258 g
Contains more Mono. FatMonounsaturated fat +645.4%
Contains less Sat. FatSaturated fat -88%
Contains more Poly. FatPolyunsaturated fat +290.7%

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. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169745/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.