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  6. Flank steak vs. Turnip

Flank steak vs. Turnip — In-Depth Nutrition Comparison

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Important differences between flank steak and turnip

  • Flank steak has more vitamin B12, selenium, vitamin B3, zinc, vitamin B6, phosphorus, iron, and choline; however, turnip has more vitamin C.
  • Flank steak's daily need coverage for vitamin B12 is 68% more.
  • Turnip 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 Turnips, raw.

Infographic

Flank steak vs Turnip 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%
Turnip
Turnip
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 9% 17% 11% 28% 7.4% 12% 8.7% 17% 3.8%
Contains more MagnesiumMagnesium +109.1%
Contains more PotassiumPotassium +77.5%
Contains more IronIron +480%
Contains more ZincZinc +1714.8%
Contains more PhosphorusPhosphorus +677.8%
Contains less SodiumSodium -16.4%
Contains more SeleniumSelenium +4100%
Contains more CalciumCalcium +50%
Contains more ManganeseManganese +1388.9%
~equal in Copper ~0.085mg

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%
Turnip
Turnip
2
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 70% 0% 0.6% 0% 10% 6.9% 7.5% 12% 21% 0% 0.25% 11% 6.1%
Contains more Vitamin EVitamin E +1166.7%
Contains more Vitamin B1Vitamin B1 +87.5%
Contains more Vitamin B2Vitamin B2 +343.3%
Contains more Vitamin B3Vitamin B3 +1740.8%
Contains more Vitamin B5Vitamin B5 +172.5%
Contains more Vitamin B6Vitamin B6 +543.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1300%
Contains more CholineCholine +849.5%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +66.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Flank steak Turnip DV% diff.
Vitamin B12 1.63µg 0µg 68%
Protein 27.66g 0.9g 54%
Selenium 29.4µg 0.7µg 52%
Vitamin B3 7.363mg 0.4mg 44%
Zinc 4.9mg 0.27mg 42%
Vitamin B6 0.579mg 0.09mg 38%
Phosphorus 210mg 27mg 26%
Cholesterol 79mg 0mg 26%
Vitamin C 0mg 21mg 23%
Iron 1.74mg 0.3mg 18%
Choline 105.4mg 11.1mg 17%
Saturated fat 3.395g 0.011g 15%
Fats 8.23g 0.1g 13%
Monounsaturated fat 3.317g 0.006g 8%
Vitamin B2 0.133mg 0.03mg 8%
Calories 192kcal 28kcal 8%
Fiber 0g 1.8g 7%
Vitamin B5 0.545mg 0.2mg 7%
Manganese 0.009mg 0.134mg 5%
Potassium 339mg 191mg 4%
Vitamin B1 0.075mg 0.04mg 3%
Magnesium 23mg 11mg 3%
Vitamin E 0.38mg 0.03mg 2%
Folate 9µg 15µg 2%
Carbs 0g 6.43g 2%
Polyunsaturated fat 0.322g 0.053g 2%
Vitamin K 1.4µg 0.1µg 1%
Calcium 20mg 30mg 1%
Net carbs 0g 4.63g N/A
Sugar 0g 3.8g N/A
Copper 0.082mg 0.085mg 0%
Sodium 56mg 67mg 0%
Tryptophan 0.182mg 0.009mg 0%
Threonine 1.105mg 0.025mg 0%
Isoleucine 1.259mg 0.036mg 0%
Leucine 2.201mg 0.033mg 0%
Lysine 2.338mg 0.036mg 0%
Methionine 0.72mg 0.011mg 0%
Phenylalanine 1.093mg 0.017mg 0%
Valine 1.372mg 0.03mg 0%
Histidine 0.883mg 0.014mg 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
Turnip
Turnip
3
6% 92%
Protein: 0.9 g
Fats: 0.1 g
Carbs: 6.43 g
Water: 91.87 g
Other: 0.7 g
Contains more ProteinProtein +2973.3%
Contains more FatsFats +8130%
Contains more CarbsCarbs +∞%
Contains more WaterWater +43.2%
~equal in Other ~0.7g

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
Turnip
Turnip
1
16% 9% 76%
Saturated fat: Sat. Fat 0.011 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.053 g
Contains more Mono. FatMonounsaturated fat +55183.3%
Contains more Poly. FatPolyunsaturated fat +507.5%
Contains less Sat. FatSaturated fat -99.7%

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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. Turnip - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170465/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.