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  6. Garden asparagus vs. Flank steak

Garden asparagus vs. Flank steak — In-Depth Nutrition Comparison

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How are Garden asparagus and Flank steak different?

  • Garden 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 from Flank steak is 68% higher.
  • Garden asparagus contains 30 times more Vitamin K than Flank steak. While Garden asparagus contains 41.6µg of Vitamin K, Flank steak contains only 1.4µg.
  • Garden asparagus has less Saturated Fat.

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.

Infographic

Garden asparagus vs Flank steak 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.
Garden asparagus
Garden asparagus
5
:
5
Flank steak
Flank steak
Contains more Calcium +20%
Contains more Iron +23%
Contains less Sodium -96.4%
Contains more Copper +130.5%
Contains more Manganese +1655.6%
Contains more Magnesium +64.3%
Contains more Phosphorus +303.8%
Contains more Potassium +67.8%
Contains more Zinc +807.4%
Contains more Selenium +1178.3%
Garden asparagus
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 81% 10% 23% 18% 1% 15% 63% 21% 13%
Flank steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 66% 17% 90% 30% 8% 134% 28% 2% 161%
Contains more Calcium +20%
Contains more Iron +23%
Contains less Sodium -96.4%
Contains more Copper +130.5%
Contains more Manganese +1655.6%
Contains more Magnesium +64.3%
Contains more Phosphorus +303.8%
Contains more Potassium +67.8%
Contains more Zinc +807.4%
Contains more Selenium +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.
Garden asparagus
Garden asparagus
8
:
4
Flank steak
Flank steak
Contains more Vitamin A +∞%
Contains more Vitamin E +197.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +90.7%
Contains more Folate +477.8%
Contains more Vitamin K +2871.4%
Contains more Vitamin B3 +652.9%
Contains more Vitamin B5 +98.9%
Contains more Vitamin B6 +536.3%
Contains more Vitamin B12 +∞%
Equal in Vitamin B2 - 0.133
Garden asparagus
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 46% 23% 0% 19% 36% 33% 19% 17% 21% 39% 0% 105%
Flank steak
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 8% 0% 0% 19% 31% 139% 33% 134% 7% 204% 4%
Contains more Vitamin A +∞%
Contains more Vitamin E +197.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +90.7%
Contains more Folate +477.8%
Contains more Vitamin K +2871.4%
Contains more Vitamin B3 +652.9%
Contains more Vitamin B5 +98.9%
Contains more Vitamin B6 +536.3%
Contains more Vitamin B12 +∞%
Equal in Vitamin B2 - 0.133

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garden asparagus
Garden asparagus
3
:
2
Flank steak
Flank steak
Contains more Carbs +∞%
Contains more Water +45.3%
Contains more Protein +1157.3%
Contains more Fats +6758.3%
Garden asparagus
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
Flank steak
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Contains more Carbs +∞%
Contains more Water +45.3%
Contains more Protein +1157.3%
Contains more Fats +6758.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garden asparagus
Garden asparagus
1
:
2
Flank steak
Flank steak
Contains less Saturated Fat -98.8%
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +544%
Garden asparagus
44% 56%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.05 g
Flank steak
48% 47% 5%
Saturated Fat: 3.395 g
Monounsaturated Fat: 3.317 g
Polyunsaturated fat: 0.322 g
Contains less Saturated Fat -98.8%
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +544%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Garden asparagus Flank steak
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Garden asparagus Flank steak Opinion
Net carbs 1.78g 0g Garden asparagus
Protein 2.2g 27.66g Flank steak
Fats 0.12g 8.23g Flank steak
Carbs 3.88g 0g Garden asparagus
Calories 20kcal 192kcal Flank steak
Fructose 1g Garden asparagus
Sugar 1.88g 0g Flank steak
Fiber 2.1g 0g Garden asparagus
Calcium 24mg 20mg Garden asparagus
Iron 2.14mg 1.74mg Garden asparagus
Magnesium 14mg 23mg Flank steak
Phosphorus 52mg 210mg Flank steak
Potassium 202mg 339mg Flank steak
Sodium 2mg 56mg Garden asparagus
Zinc 0.54mg 4.9mg Flank steak
Copper 0.189mg 0.082mg Garden asparagus
Manganese 0.158mg 0.009mg Garden asparagus
Selenium 2.3µg 29.4µg Flank steak
Vitamin A 756IU 0IU Garden asparagus
Vitamin A RAE 38µg 0µg Garden asparagus
Vitamin E 1.13mg 0.38mg Garden asparagus
Vitamin C 5.6mg 0mg Garden asparagus
Vitamin B1 0.143mg 0.075mg Garden asparagus
Vitamin B2 0.141mg 0.133mg Garden asparagus
Vitamin B3 0.978mg 7.363mg Flank steak
Vitamin B5 0.274mg 0.545mg Flank steak
Vitamin B6 0.091mg 0.579mg Flank steak
Folate 52µg 9µg Garden asparagus
Vitamin B12 0µg 1.63µg Flank steak
Vitamin K 41.6µg 1.4µg Garden asparagus
Tryptophan 0.027mg 0.182mg Flank steak
Threonine 0.084mg 1.105mg Flank steak
Isoleucine 0.075mg 1.259mg Flank steak
Leucine 0.128mg 2.201mg Flank steak
Lysine 0.104mg 2.338mg Flank steak
Methionine 0.031mg 0.72mg Flank steak
Phenylalanine 0.075mg 1.093mg Flank steak
Valine 0.115mg 1.372mg Flank steak
Histidine 0.049mg 0.883mg Flank steak
Cholesterol 0mg 79mg Garden asparagus
Saturated Fat 0.04g 3.395g Garden asparagus
Monounsaturated Fat 0g 3.317g Flank steak
Polyunsaturated fat 0.05g 0.322g Flank steak

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garden asparagus Flank steak
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
29%
Garden asparagus
48%
Flank steak
Minerals Daily Need Coverage Score
25%
Garden asparagus
54%
Flank steak

Comparison summary

Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 54mg)
Which food is lower in Cholesterol?
Garden asparagus
Garden asparagus is lower in Cholesterol (difference - 79mg)
Which food is lower in Saturated Fat?
Garden asparagus
Garden asparagus is lower in Saturated Fat (difference - 3.355g)
Which food is richer in vitamins?
Garden asparagus
Garden asparagus is relatively richer in vitamins
Which food is lower in Sugar?
Flank steak
Flank steak is lower in Sugar (difference - 1.88g)
Which food is lower in glycemic index?
Flank steak
Flank steak is lower in glycemic index (difference - 32)
Which food is cheaper?
Flank steak
Flank steak is cheaper (difference - $4)
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.

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. Garden asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/nutrients
  2. Flank steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168733/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.