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  6. Flank steak vs. Teff

Flank steak vs. Teff — In-Depth Nutrition Comparison

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Significant differences between flank steak and teff

  • Flank steak has more selenium, vitamin B3, and choline; however, teff is richer in manganese, copper, iron, magnesium, fiber, phosphorus, and vitamin B1.
  • Teff covers your daily manganese needs 401% more than flank steak.
  • Teff has 8 times less choline than flank steak. Flank steak has 105.4mg of choline, while teff has 13.1mg.

Specific food types used in this comparison are Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Teff, uncooked.

Infographic

Flank steak vs Teff 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%
Teff
Teff
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 131% 54% 38% 286% 270% 99% 184% 1.6% 1205% 24%
Contains more ZincZinc +35%
Contains more SeleniumSelenium +568.2%
Contains more MagnesiumMagnesium +700%
Contains more CalciumCalcium +800%
Contains more PotassiumPotassium +26%
Contains more IronIron +338.5%
Contains more CopperCopper +887.8%
Contains more PhosphorusPhosphorus +104.3%
Contains less SodiumSodium -78.6%
Contains more ManganeseManganese +102566.7%

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%
Teff
Teff
4
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% 1.6% 0% 98% 62% 63% 57% 111% 0% 4.8% 0% 7.1%
Contains more Vitamin EVitamin E +375%
Contains more Vitamin B3Vitamin B3 +118.9%
Contains more Vitamin B6Vitamin B6 +20.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +704.6%
Contains more Vitamin B1Vitamin B1 +420%
Contains more Vitamin B2Vitamin B2 +103%
Contains more Vitamin B5Vitamin B5 +72.8%
Contains more Vitamin KVitamin K +35.7%
~equal in Vitamin C ~mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Flank steak Teff DV% diff.
Manganese 0.009mg 9.24mg 401%
Copper 0.082mg 0.81mg 81%
Iron 1.74mg 7.63mg 74%
Vitamin B12 1.63µg 68%
Selenium 29.4µg 4.4µg 45%
Magnesium 23mg 184mg 38%
Fiber 0g 8g 32%
Phosphorus 210mg 429mg 31%
Protein 27.66g 13.3g 29%
Cholesterol 79mg 26%
Vitamin B1 0.075mg 0.39mg 26%
Vitamin B3 7.363mg 3.363mg 25%
Carbs 0g 73.13g 24%
Choline 105.4mg 13.1mg 17%
Calcium 20mg 180mg 16%
Starch 36.56g 15%
Saturated fat 3.395g 0.449g 13%
Zinc 4.9mg 3.63mg 12%
Vitamin B2 0.133mg 0.27mg 11%
Calories 192kcal 367kcal 9%
Fats 8.23g 2.38g 9%
Vitamin B5 0.545mg 0.942mg 8%
Vitamin B6 0.579mg 0.482mg 7%
Monounsaturated fat 3.317g 0.589g 7%
Polyunsaturated fat 0.322g 1.071g 5%
Potassium 339mg 427mg 3%
Sodium 56mg 12mg 2%
Vitamin E 0.38mg 0.08mg 2%
Folate 9µg 2%
Fructose 0.47g 1%
Net carbs 0g 65.13g N/A
Sugar 0g 1.84g N/A
Vitamin K 1.4µg 1.9µg 0%
Tryptophan 0.182mg 0.139mg 0%
Threonine 1.105mg 0.51mg 0%
Isoleucine 1.259mg 0.501mg 0%
Leucine 2.201mg 1.068mg 0%
Lysine 2.338mg 0.376mg 0%
Methionine 0.72mg 0.428mg 0%
Phenylalanine 1.093mg 0.698mg 0%
Valine 1.372mg 0.686mg 0%
Histidine 0.883mg 0.301mg 0%
Omega-3 - ALA 0.135g 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
Teff
Teff
2
13% 2% 73% 9% 2%
Protein: 13.3 g
Fats: 2.38 g
Carbs: 73.13 g
Water: 8.82 g
Other: 2.37 g
Contains more ProteinProtein +108%
Contains more FatsFats +245.8%
Contains more WaterWater +627.6%
Contains more CarbsCarbs +∞%
~equal in Other ~2.37g

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
Teff
Teff
2
21% 28% 51%
Saturated fat: Sat. Fat 0.449 g
Monounsaturated fat: Mono. Fat 0.589 g
Polyunsaturated fat: Poly. Fat 1.071 g
Contains more Mono. FatMonounsaturated fat +463.2%
Contains less Sat. FatSaturated fat -86.8%
Contains more Poly. FatPolyunsaturated fat +232.6%

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. Teff - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169747/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.