Asparagus vs. Flank steak — In-Depth Nutrition Comparison
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How are asparagus and flank steak different?
- Asparagus is higher in vitamin K; however, flank steak is richer in vitamin B12, selenium, vitamin B3, zinc, vitamin B6, phosphorus, and choline.
- Daily need coverage for vitamin B12 for flank steak is 68% higher.
- Asparagus contains 30 times more vitamin K than flank steak. While asparagus contains 41.6µg of vitamin K, flank steak contains only 1.4µg.
- Asparagus has less saturated fat.
- Flank steak has a lower glycemic index (0) than asparagus (32).
Asparagus, raw and Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled are the varieties 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 CalciumCalcium | +20% |
| Contains more IronIron | +23% |
| Contains more CopperCopper | +130.5% |
| Contains less SodiumSodium | -96.4% |
| Contains more ManganeseManganese | +1655.6% |
| Contains more MagnesiumMagnesium | +64.3% |
| Contains more PotassiumPotassium | +67.8% |
| Contains more ZincZinc | +807.4% |
| Contains more PhosphorusPhosphorus | +303.8% |
| Contains more SeleniumSelenium | +1178.3% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +197.4% |
| Contains more Vitamin B1Vitamin B1 | +90.7% |
| Contains more Vitamin KVitamin K | +2871.4% |
| Contains more FolateFolate | +477.8% |
| Contains more Vitamin B3Vitamin B3 | +652.9% |
| Contains more Vitamin B5Vitamin B5 | +98.9% |
| Contains more Vitamin B6Vitamin B6 | +536.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +558.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0µg | 1.63µg | 68% |
| Protein | 2.2g | 27.66g | 51% |
| Selenium | 2.3µg | 29.4µg | 49% |
| Vitamin B3 | 0.978mg | 7.363mg | 40% |
| Zinc | 0.54mg | 4.9mg | 40% |
| Vitamin B6 | 0.091mg | 0.579mg | 38% |
| Vitamin K | 41.6µg | 1.4µg | 34% |
| Cholesterol | 0mg | 79mg | 26% |
| Phosphorus | 52mg | 210mg | 23% |
| Choline | 16mg | 105.4mg | 16% |
| Saturated fat | 0.04g | 3.395g | 15% |
| Copper | 0.189mg | 0.082mg | 12% |
| Fats | 0.12g | 8.23g | 12% |
| Folate | 52µg | 9µg | 11% |
| Calories | 20kcal | 192kcal | 9% |
| Monounsaturated fat | 0g | 3.317g | 8% |
| Fiber | 2.1g | 0g | 8% |
| Manganese | 0.158mg | 0.009mg | 6% |
| Vitamin B1 | 0.143mg | 0.075mg | 6% |
| Vitamin C | 5.6mg | 0mg | 6% |
| Vitamin B5 | 0.274mg | 0.545mg | 5% |
| Iron | 2.14mg | 1.74mg | 5% |
| Vitamin E | 1.13mg | 0.38mg | 5% |
| Vitamin A | 38µg | 0µg | 4% |
| Potassium | 202mg | 339mg | 4% |
| Sodium | 2mg | 56mg | 2% |
| Magnesium | 14mg | 23mg | 2% |
| Polyunsaturated fat | 0.05g | 0.322g | 2% |
| Fructose | 1g | 1% | |
| Vitamin B2 | 0.141mg | 0.133mg | 1% |
| Carbs | 3.88g | 0g | 1% |
| Net carbs | 1.78g | 0g | N/A |
| Calcium | 24mg | 20mg | 0% |
| Sugar | 1.88g | 0g | N/A |
| Tryptophan | 0.027mg | 0.182mg | 0% |
| Threonine | 0.084mg | 1.105mg | 0% |
| Isoleucine | 0.075mg | 1.259mg | 0% |
| Leucine | 0.128mg | 2.201mg | 0% |
| Lysine | 0.104mg | 2.338mg | 0% |
| Methionine | 0.031mg | 0.72mg | 0% |
| Phenylalanine | 0.075mg | 1.093mg | 0% |
| Valine | 0.115mg | 1.372mg | 0% |
| Histidine | 0.049mg | 0.883mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.2 g
Fats:
0.12 g
Carbs:
3.88 g
Water:
93.22 g
Other:
0.58 g
Protein:
27.66 g
Fats:
8.23 g
Carbs:
0 g
Water:
64.17 g
Other:
0 g
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +45.3% |
| Contains more OtherOther | +-1066.7% |
| Contains more ProteinProtein | +1157.3% |
| Contains more FatsFats | +6758.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.04 g
Monounsaturated fat:
Mono. Fat
0 g
Polyunsaturated fat:
Poly. Fat
0.05 g
Saturated fat:
Sat. Fat
3.395 g
Monounsaturated fat:
Mono. Fat
3.317 g
Polyunsaturated fat:
Poly. Fat
0.322 g
| Contains less Sat. FatSaturated fat | -98.8% |
| Contains more Mono. FatMonounsaturated fat | +∞% |
| Contains more Poly. FatPolyunsaturated fat | +544% |
