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  6. Flank steak vs. Spread

Flank steak vs. Spread — In-Depth Nutrition Comparison

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Differences between flank steak and spread

  • Spread contains less selenium, vitamin B6, zinc, vitamin B3, phosphorus, vitamin B12, and iron than flank steak.
  • Spread's daily need coverage for sodium is 42% higher.
  • Spread contains 5 times less vitamin B6 than flank steak. Flank steak contains 0.579mg of vitamin B6, while spread contains 0.12mg.
  • The amount of cholesterol in spread is lower.

The food types used in this comparison are Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Sandwich spread, pork, beef.

Infographic

Flank steak vs Spread 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%
Spread
Spread
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 3.6% 9.7% 30% 43% 28% 25% 132% 3.4% 53%
Contains more MagnesiumMagnesium +187.5%
Contains more CalciumCalcium +66.7%
Contains more PotassiumPotassium +208.2%
Contains more IronIron +120.3%
Contains more ZincZinc +380.4%
Contains more PhosphorusPhosphorus +255.9%
Contains less SodiumSodium -94.5%
Contains more SeleniumSelenium +203.1%
Contains more CopperCopper +58.5%
Contains more ManganeseManganese +188.9%

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%
Spread
Spread
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% 8.7% 35% 9% 43% 31% 32% 26% 28% 140% 4% 1.5% 34%
Contains more Vitamin B3Vitamin B3 +325.6%
Contains more Vitamin B5Vitamin B5 +26.7%
Contains more Vitamin B6Vitamin B6 +382.5%
Contains more Vitamin B12Vitamin B12 +45.5%
Contains more FolateFolate +350%
Contains more CholineCholine +69.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +357.9%
Contains more Vitamin B1Vitamin B1 +129.3%
Contains more Vitamin KVitamin K +14.3%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.134mg

All nutrients comparison - raw data values

Nutrient Flank steak Spread DV% diff.
Sodium 56mg 1013mg 42%
Protein 27.66g 7.66g 40%
Selenium 29.4µg 9.7µg 36%
Vitamin B3 7.363mg 1.73mg 35%
Vitamin B6 0.579mg 0.12mg 35%
Zinc 4.9mg 1.02mg 35%
Phosphorus 210mg 59mg 22%
Vitamin B12 1.63µg 1.12µg 21%
Polyunsaturated fat 0.322g 2.565g 15%
Fats 8.23g 17.34g 14%
Cholesterol 79mg 38mg 14%
Iron 1.74mg 0.79mg 12%
Saturated fat 3.395g 5.977g 12%
Monounsaturated fat 3.317g 7.584g 11%
Vitamin E 0.38mg 1.74mg 9%
Choline 105.4mg 62.3mg 8%
Vitamin B1 0.075mg 0.172mg 8%
Potassium 339mg 110mg 7%
Copper 0.082mg 0.13mg 5%
Magnesium 23mg 8mg 4%
Carbs 0g 11.94g 4%
Vitamin A 0µg 26µg 3%
Vitamin D 0.6µg 3%
Vitamin D 22IU 3%
Folate 9µg 2µg 2%
Calories 192kcal 235kcal 2%
Vitamin B5 0.545mg 0.43mg 2%
Manganese 0.009mg 0.026mg 1%
Fiber 0g 0.2g 1%
Calcium 20mg 12mg 1%
Net carbs 0g 11.74g N/A
Vitamin B2 0.133mg 0.134mg 0%
Vitamin K 1.4µg 1.6µg 0%
Tryptophan 0.182mg 0.082mg 0%
Threonine 1.105mg 0.334mg 0%
Isoleucine 1.259mg 0.334mg 0%
Leucine 2.201mg 0.6mg 0%
Lysine 2.338mg 0.663mg 0%
Methionine 0.72mg 0.196mg 0%
Phenylalanine 1.093mg 0.301mg 0%
Valine 1.372mg 0.356mg 0%
Histidine 0.883mg 0.279mg 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
Spread
Spread
3
8% 17% 12% 60% 3%
Protein: 7.66 g
Fats: 17.34 g
Carbs: 11.94 g
Water: 60.28 g
Other: 2.78 g
Contains more ProteinProtein +261.1%
Contains more FatsFats +110.7%
Contains more CarbsCarbs +∞%
~equal in Water ~60.28g
~equal in Other ~2.78g

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
Spread
Spread
2
37% 47% 16%
Saturated fat: Sat. Fat 5.977 g
Monounsaturated fat: Mono. Fat 7.584 g
Polyunsaturated fat: Poly. Fat 2.565 g
Contains less Sat. FatSaturated fat -43.2%
Contains more Mono. FatMonounsaturated fat +128.6%
Contains more Poly. FatPolyunsaturated fat +696.6%

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. Spread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174583/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.