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  6. Flank steak vs. Spinach raw

Flank steak vs. Spinach raw — In-Depth Nutrition Comparison

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A recap on the differences between flank steak and spinach raw

  • Flank steak is higher in vitamin B12, selenium, vitamin B3, zinc, and vitamin B6, yet spinach raw is higher in vitamin K, vitamin A, folate, manganese, and vitamin C.
  • Spinach raw covers your daily vitamin K needs 401% more than flank steak.
  • 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 Spinach, raw.

Infographic

Flank steak vs Spinach raw 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 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
Contains more ZincZinc +824.5%
Contains more PhosphorusPhosphorus +328.6%
Contains less SodiumSodium -29.1%
Contains more SeleniumSelenium +2840%
Contains more MagnesiumMagnesium +243.5%
Contains more CalciumCalcium +395%
Contains more PotassiumPotassium +64.6%
Contains more IronIron +55.7%
Contains more CopperCopper +58.5%
Contains more ManganeseManganese +9866.7%

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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
Contains more Vitamin B3Vitamin B3 +917%
Contains more Vitamin B5Vitamin B5 +738.5%
Contains more Vitamin B6Vitamin B6 +196.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +446.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +434.2%
Contains more Vitamin B2Vitamin B2 +42.1%
Contains more Vitamin KVitamin K +34392.9%
Contains more FolateFolate +2055.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.078mg

All nutrients comparison - raw data values

Nutrient Flank steak Spinach raw DV% diff.
Vitamin K 1.4µg 482.9µg 401%
Vitamin B12 1.63µg 0µg 68%
Selenium 29.4µg 1µg 52%
Vitamin A 0µg 469µg 52%
Protein 27.66g 2.86g 50%
Folate 9µg 194µg 46%
Vitamin B3 7.363mg 0.724mg 41%
Zinc 4.9mg 0.53mg 40%
Manganese 0.009mg 0.897mg 39%
Vitamin C 0mg 28.1mg 31%
Vitamin B6 0.579mg 0.195mg 30%
Cholesterol 79mg 0mg 26%
Phosphorus 210mg 49mg 23%
Choline 105.4mg 19.3mg 16%
Saturated fat 3.395g 0.063g 15%
Magnesium 23mg 79mg 13%
Iron 1.74mg 2.71mg 12%
Fats 8.23g 0.39g 12%
Vitamin E 0.38mg 2.03mg 11%
Vitamin B5 0.545mg 0.065mg 10%
Fiber 0g 2.2g 9%
Calories 192kcal 23kcal 8%
Monounsaturated fat 3.317g 0.01g 8%
Calcium 20mg 99mg 8%
Potassium 339mg 558mg 6%
Copper 0.082mg 0.13mg 5%
Vitamin B2 0.133mg 0.189mg 4%
Polyunsaturated fat 0.322g 0.165g 1%
Carbs 0g 3.63g 1%
Sodium 56mg 79mg 1%
Net carbs 0g 1.43g N/A
Sugar 0g 0.42g N/A
Vitamin B1 0.075mg 0.078mg 0%
Tryptophan 0.182mg 0.039mg 0%
Threonine 1.105mg 0.122mg 0%
Isoleucine 1.259mg 0.147mg 0%
Leucine 2.201mg 0.223mg 0%
Lysine 2.338mg 0.174mg 0%
Methionine 0.72mg 0.053mg 0%
Phenylalanine 1.093mg 0.129mg 0%
Valine 1.372mg 0.161mg 0%
Histidine 0.883mg 0.064mg 0%
Fructose 0.15g 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
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more ProteinProtein +867.1%
Contains more FatsFats +2010.3%
Contains more CarbsCarbs +∞%
Contains more WaterWater +42.4%
~equal in Other ~1.72g

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
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
Contains more Mono. FatMonounsaturated fat +33070%
Contains more Poly. FatPolyunsaturated fat +95.2%
Contains less Sat. FatSaturated fat -98.1%

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.