Flank steak vs. Tempeh — In-Depth Nutrition Comparison
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Important differences between flank steak and tempeh
- Flank steak has more vitamin B12, selenium, zinc, vitamin B3, and vitamin B6; however, tempeh has more manganese, copper, vitamin B2, and magnesium.
- Flank steak's daily need coverage for vitamin B12 is 65% more.
- Tempeh is lower in cholesterol.
- Tempeh has a higher glycemic index than flank steak.
The food varieties used in the comparison are Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled and Tempeh.
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.
| Contains more ZincZinc | +329.8% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +252.2% |
| Contains more CalciumCalcium | +455% |
| Contains more PotassiumPotassium | +21.5% |
| Contains more IronIron | +55.2% |
| Contains more CopperCopper | +582.9% |
| Contains more PhosphorusPhosphorus | +26.7% |
| Contains less SodiumSodium | -83.9% |
| Contains more ManganeseManganese | +14344.4% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B3Vitamin B3 | +178.9% |
| Contains more Vitamin B5Vitamin B5 | +96% |
| Contains more Vitamin B6Vitamin B6 | +169.3% |
| Contains more Vitamin B12Vitamin B12 | +1937.5% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B2Vitamin B2 | +169.2% |
| Contains more FolateFolate | +166.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
27.66 g
Fats:
8.23 g
Carbs:
0 g
Water:
64.17 g
Other:
0 g
Protein:
20.29 g
Fats:
10.8 g
Carbs:
7.64 g
Water:
59.65 g
Other:
1.62 g
| Contains more ProteinProtein | +36.3% |
| Contains more FatsFats | +31.2% |
| Contains more CarbsCarbs | +∞% |
~equal in
Water
~59.65g
~equal in
Other
~1.62g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.395 g
Monounsaturated fat:
Mono. Fat
3.317 g
Polyunsaturated fat:
Poly. Fat
0.322 g
Saturated fat:
Sat. Fat
2.539 g
Monounsaturated fat:
Mono. Fat
3.205 g
Polyunsaturated fat:
Poly. Fat
4.3 g
| Contains less Sat. FatSaturated fat | -25.2% |
| Contains more Poly. FatPolyunsaturated fat | +1235.4% |
~equal in
Monounsaturated fat
~3.205g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Lower in Glycemic Index |
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| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 1.63µg | 0.08µg | 65% |
| Manganese | 0.009mg | 1.3mg | 56% |
| Copper | 0.082mg | 0.56mg | 53% |
| Selenium | 29.4µg | 0µg | 53% |
| Zinc | 4.9mg | 1.14mg | 34% |
| Vitamin B3 | 7.363mg | 2.64mg | 30% |
| Vitamin B6 | 0.579mg | 0.215mg | 28% |
| Polyunsaturated fat | 0.322g | 4.3g | 27% |
| Cholesterol | 79mg | 0mg | 26% |
| Choline | 105.4mg | 19% | |
| Vitamin B2 | 0.133mg | 0.358mg | 17% |
| Protein | 27.66g | 20.29g | 15% |
| Magnesium | 23mg | 81mg | 14% |
| Iron | 1.74mg | 2.7mg | 12% |
| Calcium | 20mg | 111mg | 9% |
| Phosphorus | 210mg | 266mg | 8% |
| Vitamin B5 | 0.545mg | 0.278mg | 5% |
| Saturated fat | 3.395g | 2.539g | 4% |
| Fats | 8.23g | 10.8g | 4% |
| Folate | 9µg | 24µg | 4% |
| Vitamin E | 0.38mg | 3% | |
| Carbs | 0g | 7.64g | 3% |
| Sodium | 56mg | 9mg | 2% |
| Potassium | 339mg | 412mg | 2% |
| Vitamin K | 1.4µg | 1% | |
| Calories | 192kcal | 192kcal | 0% |
| Net carbs | 0g | 7.64g | N/A |
| Vitamin B1 | 0.075mg | 0.078mg | 0% |
| Monounsaturated fat | 3.317g | 3.205g | 0% |
| Tryptophan | 0.182mg | 0.194mg | 0% |
| Threonine | 1.105mg | 0.796mg | 0% |
| Isoleucine | 1.259mg | 0.88mg | 0% |
| Leucine | 2.201mg | 1.43mg | 0% |
| Lysine | 2.338mg | 0.908mg | 0% |
| Methionine | 0.72mg | 0.175mg | 0% |
| Phenylalanine | 1.093mg | 0.893mg | 0% |
| Valine | 1.372mg | 0.92mg | 0% |
| Histidine | 0.883mg | 0.466mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet | Equal | |
| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
19%
Minerals Daily Need Coverage Score
54%
73%
Comparison summary
Which food is lower in Cholesterol?
Tempeh is lower in Cholesterol (difference - 79mg)
Which food is lower in Sugar?
Tempeh is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Tempeh contains less Sodium (difference - 47mg)
Which food is lower in Saturated fat?
Tempeh is lower in Saturated fat (difference - 0.856g)
Which food is richer in minerals?
Tempeh is relatively richer in minerals
Which food is lower in glycemic index?
Flank steak is lower in glycemic index (difference - 15)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.