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Flank steak vs. Spätzle — In-Depth Nutrition Comparison

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How are flank steak and spätzle different?

  • Flank steak is richer in vitamin B12, vitamin B3, vitamin B6, zinc, phosphorus, choline, and iron, while spätzle is higher in manganese.
  • Flank steak covers your daily need for vitamin B12, 64% more than spätzle.
  • Flank steak contains 18 times more vitamin B3 than spätzle. Flank steak contains 7.363mg of vitamin B3, while spätzle contains 0.4mg.
  • Spätzle is lower in saturated fat.

Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled and Noodles, egg, cooked, unenriched, with added salt types were used in this article.

Infographic

Flank steak vs Spätzle 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 3.6% 3.4% 23% 33% 18% 33% 22% 41% 130%
Contains more CalciumCalcium +66.7%
Contains more PotassiumPotassium +792.1%
Contains more IronIron +190%
Contains more ZincZinc +653.8%
Contains more PhosphorusPhosphorus +176.3%
Contains less SodiumSodium -66.1%
Contains more SeleniumSelenium +23%
Contains more CopperCopper +19.5%
Contains more ManganeseManganese +3400%
~equal in Magnesium ~21mg

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 0% 2% 3.4% 0% 7.5% 4.6% 7.5% 16% 11% 11% 0% 5.3% 14%
Contains more Vitamin EVitamin E +123.5%
Contains more Vitamin B1Vitamin B1 +150%
Contains more Vitamin B2Vitamin B2 +565%
Contains more Vitamin B3Vitamin B3 +1740.8%
Contains more Vitamin B5Vitamin B5 +107.2%
Contains more Vitamin B6Vitamin B6 +1158.7%
Contains more Vitamin B12Vitamin B12 +1711.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +28.6%
Contains more CholineCholine +310.1%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg

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
5% 2% 25% 68%
Protein: 4.54 g
Fats: 2.07 g
Carbs: 25.16 g
Water: 67.73 g
Other: 0.5 g
Contains more ProteinProtein +509.3%
Contains more FatsFats +297.6%
Contains more CarbsCarbs +∞%
~equal in Water ~67.73g
~equal in Other ~0.5g

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
27% 37% 36%
Saturated fat: Sat. Fat 0.419 g
Monounsaturated fat: Mono. Fat 0.581 g
Polyunsaturated fat: Poly. Fat 0.552 g
Contains more Mono. FatMonounsaturated fat +470.9%
Contains less Sat. FatSaturated fat -87.7%
Contains more Poly. FatPolyunsaturated fat +71.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Flank steak Spätzle
Lower in Cholesterol ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Flank steak Spätzle DV% diff.
Vitamin B12 1.63µg 0.09µg 64%
Protein 27.66g 4.54g 46%
Vitamin B3 7.363mg 0.4mg 44%
Vitamin B6 0.579mg 0.046mg 41%
Zinc 4.9mg 0.65mg 39%
Phosphorus 210mg 76mg 19%
Cholesterol 79mg 29mg 17%
Saturated fat 3.395g 0.419g 14%
Choline 105.4mg 25.7mg 14%
Iron 1.74mg 0.6mg 14%
Manganese 0.009mg 0.315mg 13%
Selenium 29.4µg 23.9µg 10%
Vitamin B2 0.133mg 0.02mg 9%
Fats 8.23g 2.07g 9%
Potassium 339mg 38mg 9%
Carbs 0g 25.16g 8%
Monounsaturated fat 3.317g 0.581g 7%
Vitamin B5 0.545mg 0.263mg 6%
Fiber 0g 1.2g 5%
Sodium 56mg 165mg 5%
Vitamin B1 0.075mg 0.03mg 4%
Calories 192kcal 138kcal 3%
Polyunsaturated fat 0.322g 0.552g 2%
Copper 0.082mg 0.098mg 2%
Calcium 20mg 12mg 1%
Vitamin A 0µg 6µg 1%
Vitamin E 0.38mg 0.17mg 1%
Folate 9µg 7µg 1%
Vitamin K 1.4µg 0µg 1%
Net carbs 0g 23.96g N/A
Magnesium 23mg 21mg 0%
Sugar 0g 0.4g N/A
Trans fat 0.029g N/A
Tryptophan 0.182mg 0.043mg 0%
Threonine 1.105mg 0.138mg 0%
Isoleucine 1.259mg 0.19mg 0%
Leucine 2.201mg 0.365mg 0%
Lysine 2.338mg 0.137mg 0%
Methionine 0.72mg 0.086mg 0%
Phenylalanine 1.093mg 0.24mg 0%
Valine 1.372mg 0.22mg 0%
Histidine 0.883mg 0.121mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flank steak Spätzle
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
49%
Flank steak
6%
Spätzle
Minerals Daily Need Coverage Score
54%
Flank steak
32%
Spätzle

Comparison summary

Which food is lower in Cholesterol?
Spätzle
Spätzle is lower in Cholesterol (difference - 50mg)
Which food is lower in Saturated fat?
Spätzle
Spätzle is lower in Saturated fat (difference - 2.976g)
Which food is lower in glycemic index?
Spätzle
Spätzle is lower in glycemic index (difference - 0)
Which food is lower in Sugar?
Flank steak
Flank steak is lower in Sugar (difference - 0.4g)
Which food contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 109mg)
Which food is richer in minerals?
Flank steak
Flank steak is relatively richer in minerals
Which food is richer in vitamins?
Flank steak
Flank steak is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Spätzle - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169762/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.