Flank steak vs. Khorasan wheat — In-Depth Nutrition Comparison
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What are the main differences between flank steak and khorasan wheat?
- Flank steak is richer in vitamin B6, while khorasan wheat is higher in manganese, selenium, copper, fiber, vitamin B1, magnesium, iron, and phosphorus.
- Khorasan wheat's daily need coverage for manganese is 119% higher.
- Khorasan wheat has a higher glycemic index (40) than flank steak (0).
We used Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Wheat, KAMUT khorasan, uncooked types in this comparison.
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 | +33.2% |
| Contains more MagnesiumMagnesium | +465.2% |
| Contains more PotassiumPotassium | +18.9% |
| Contains more IronIron | +116.7% |
| Contains more CopperCopper | +517.1% |
| Contains more PhosphorusPhosphorus | +73.3% |
| Contains less SodiumSodium | -91.1% |
| Contains more ManganeseManganese | +30288.9% |
| Contains more SeleniumSelenium | +177.2% |
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 B3Vitamin B3 | +15.5% |
| Contains more Vitamin B6Vitamin B6 | +123.6% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +308.5% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +60.5% |
| Contains more Vitamin B1Vitamin B1 | +654.7% |
| Contains more Vitamin B2Vitamin B2 | +38.3% |
| Contains more Vitamin B5Vitamin B5 | +74.1% |
| Contains more Vitamin KVitamin K | +28.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.009mg | 2.735mg | 119% |
| Selenium | 29.4µg | 81.5µg | 95% |
| Vitamin B12 | 1.63µg | 68% | |
| Copper | 0.082mg | 0.506mg | 47% |
| Fiber | 0g | 11.1g | 44% |
| Vitamin B1 | 0.075mg | 0.566mg | 41% |
| Cholesterol | 79mg | 0mg | 26% |
| Protein | 27.66g | 14.54g | 26% |
| Magnesium | 23mg | 130mg | 25% |
| Iron | 1.74mg | 3.77mg | 25% |
| Vitamin B6 | 0.579mg | 0.259mg | 25% |
| Carbs | 0g | 70.58g | 24% |
| Starch | 52.41g | 22% | |
| Phosphorus | 210mg | 364mg | 22% |
| Saturated fat | 3.395g | 0.196g | 15% |
| Choline | 105.4mg | 25.8mg | 14% |
| Zinc | 4.9mg | 3.68mg | 11% |
| Fats | 8.23g | 2.13g | 9% |
| Vitamin B5 | 0.545mg | 0.949mg | 8% |
| Monounsaturated fat | 3.317g | 0.213g | 8% |
| Calories | 192kcal | 337kcal | 7% |
| Vitamin B3 | 7.363mg | 6.375mg | 6% |
| Vitamin B2 | 0.133mg | 0.184mg | 4% |
| Vitamin E | 0.38mg | 0.61mg | 2% |
| Sodium | 56mg | 5mg | 2% |
| Folate | 9µg | 2% | |
| Potassium | 339mg | 403mg | 2% |
| Polyunsaturated fat | 0.322g | 0.621g | 2% |
| Net carbs | 0g | 59.48g | N/A |
| Calcium | 20mg | 22mg | 0% |
| Sugar | 0g | 7.84g | N/A |
| Vitamin A | 0µg | 1µg | 0% |
| Vitamin K | 1.4µg | 1.8µg | 0% |
| Trans fat | 0.005g | N/A | |
| Tryptophan | 0.182mg | 0.13mg | 0% |
| Threonine | 1.105mg | 0.442mg | 0% |
| Isoleucine | 1.259mg | 0.566mg | 0% |
| Leucine | 2.201mg | 1.112mg | 0% |
| Lysine | 2.338mg | 0.416mg | 0% |
| Methionine | 0.72mg | 0.251mg | 0% |
| Phenylalanine | 1.093mg | 0.772mg | 0% |
| Valine | 1.372mg | 0.687mg | 0% |
| Histidine | 0.883mg | 0.379mg | 0% |
| Fructose | 0.11g | 0% | |
| Omega-3 - ALA | 0.048g | N/A |
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:
14.54 g
Fats:
2.13 g
Carbs:
70.58 g
Water:
11.07 g
Other:
1.68 g
| Contains more ProteinProtein | +90.2% |
| Contains more FatsFats | +286.4% |
| Contains more WaterWater | +479.7% |
| Contains more CarbsCarbs | +∞% |
~equal in
Other
~1.68g
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
0.196 g
Monounsaturated fat:
Mono. Fat
0.213 g
Polyunsaturated fat:
Poly. Fat
0.621 g
| Contains more Mono. FatMonounsaturated fat | +1457.3% |
| Contains less Sat. FatSaturated fat | -94.2% |
| Contains more Poly. FatPolyunsaturated fat | +92.9% |
