Flank steak vs. Wasabi — In-Depth Nutrition Comparison
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How are flank steak and wasabi different?
- Flank steak is richer in vitamin B12, vitamin B3, zinc, vitamin B6, and phosphorus, while wasabi is higher in vitamin C, fiber, manganese, and magnesium.
- Flank steak covers your daily need for vitamin B12, 68% more than wasabi.
- Wasabi has a higher glycemic index (41) than flank steak (0).
Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled and Wasabi, root, raw types were used in this article.
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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 IronIron | +68.9% |
| Contains more ZincZinc | +202.5% |
| Contains more PhosphorusPhosphorus | +162.5% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +200% |
| Contains more CalciumCalcium | +540% |
| Contains more PotassiumPotassium | +67.6% |
| Contains more CopperCopper | +89% |
| Contains less SodiumSodium | -69.6% |
| Contains more ManganeseManganese | +4244.4% |
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 B2Vitamin B2 | +16.7% |
| Contains more Vitamin B3Vitamin B3 | +891% |
| Contains more Vitamin B5Vitamin B5 | +168.5% |
| Contains more Vitamin B6Vitamin B6 | +111.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +74.7% |
| Contains more FolateFolate | +100% |
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:
4.8 g
Fats:
0.63 g
Carbs:
23.54 g
Water:
69.11 g
Other:
1.92 g
| Contains more ProteinProtein | +476.3% |
| Contains more FatsFats | +1206.3% |
| Contains more CarbsCarbs | +∞% |
~equal in
Water
~69.11g
~equal in
Other
~1.92g
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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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 1.63µg | 0µg | 68% |
| Selenium | 29.4µg | 53% | |
| Vitamin C | 0mg | 41.9mg | 47% |
| Protein | 27.66g | 4.8g | 46% |
| Vitamin B3 | 7.363mg | 0.743mg | 41% |
| Fiber | 0g | 7.8g | 31% |
| Zinc | 4.9mg | 1.62mg | 30% |
| Cholesterol | 79mg | 0mg | 26% |
| Vitamin B6 | 0.579mg | 0.274mg | 23% |
| Choline | 105.4mg | 19% | |
| Phosphorus | 210mg | 80mg | 19% |
| Manganese | 0.009mg | 0.391mg | 17% |
| Saturated fat | 3.395g | 15% | |
| Fats | 8.23g | 0.63g | 12% |
| Magnesium | 23mg | 69mg | 11% |
| Calcium | 20mg | 128mg | 11% |
| Iron | 1.74mg | 1.03mg | 9% |
| Copper | 0.082mg | 0.155mg | 8% |
| Carbs | 0g | 23.54g | 8% |
| Monounsaturated fat | 3.317g | 8% | |
| Vitamin B5 | 0.545mg | 0.203mg | 7% |
| Potassium | 339mg | 568mg | 7% |
| Vitamin B1 | 0.075mg | 0.131mg | 5% |
| Calories | 192kcal | 109kcal | 4% |
| Vitamin E | 0.38mg | 3% | |
| Folate | 9µg | 18µg | 2% |
| Sodium | 56mg | 17mg | 2% |
| Polyunsaturated fat | 0.322g | 2% | |
| Vitamin B2 | 0.133mg | 0.114mg | 1% |
| Vitamin K | 1.4µg | 1% | |
| Net carbs | 0g | 15.74g | N/A |
| Vitamin A | 0µg | 2µg | 0% |
| Tryptophan | 0.182mg | 0% | |
| Threonine | 1.105mg | 0% | |
| Isoleucine | 1.259mg | 0% | |
| Leucine | 2.201mg | 0% | |
| Lysine | 2.338mg | 0% | |
| Methionine | 0.72mg | 0% | |
| Phenylalanine | 1.093mg | 0% | |
| Valine | 1.372mg | 0% | |
| Histidine | 0.883mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| 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%
23%
Minerals Daily Need Coverage Score
54%
36%
Comparison summary
Which food is lower in Cholesterol?
Wasabi is lower in Cholesterol (difference - 79mg)
Which food is lower in Sugar?
Wasabi is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Wasabi contains less Sodium (difference - 39mg)
Which food is lower in Saturated fat?
Wasabi is lower in Saturated fat (difference - 3.395g)
Which food is lower in glycemic index?
Flank steak is lower in glycemic index (difference - 41)
Which food is cheaper?
Flank steak is cheaper (difference - $1.6)
Which food is richer in minerals?
?
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.
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.