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  6. Grape leaves vs. Flank steak

Grape leaves vs. Flank steak — In-Depth Nutrition Comparison

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Important differences between grape leaves and flank steak

  • Grape leaves have more vitamin A, manganese, vitamin K, fiber, copper, and calcium; however, flank steak has more vitamin B12, selenium, zinc, and vitamin B3.
  • Grape leaves' daily need coverage for vitamin A is 550% more.

The food varieties used in the comparison are Grape leaves, raw and Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled.

Infographic

Grape leaves vs Flank steak 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 68% 109% 24% 99% 138% 18% 39% 1.2% 372% 4.9%
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%
Contains more MagnesiumMagnesium +313%
Contains more CalciumCalcium +1715%
Contains more IronIron +51.1%
Contains more CopperCopper +406.1%
Contains less SodiumSodium -83.9%
Contains more ManganeseManganese +31622.2%
Contains more PotassiumPotassium +24.6%
Contains more ZincZinc +631.3%
Contains more PhosphorusPhosphorus +130.8%
Contains more SeleniumSelenium +3166.7%

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 37% 459% 40% 0% 10% 82% 44% 14% 92% 0% 272% 62% 7%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +426.3%
Contains more Vitamin B2Vitamin B2 +166.2%
Contains more Vitamin KVitamin K +7657.1%
Contains more FolateFolate +822.2%
Contains more Vitamin B1Vitamin B1 +87.5%
Contains more Vitamin B3Vitamin B3 +211.7%
Contains more Vitamin B5Vitamin B5 +135.9%
Contains more Vitamin B6Vitamin B6 +44.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +723.4%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Grape leaves Flank steak DV% diff.
Vitamin A 1376µg 0µg 153%
Manganese 2.855mg 0.009mg 124%
Vitamin K 108.6µg 1.4µg 89%
Vitamin B12 0µg 1.63µg 68%
Selenium 0.9µg 29.4µg 52%
Fiber 11g 0g 44%
Protein 5.6g 27.66g 44%
Zinc 0.67mg 4.9mg 38%
Copper 0.415mg 0.082mg 37%
Calcium 363mg 20mg 34%
Vitamin B3 2.362mg 7.363mg 31%
Cholesterol 0mg 79mg 26%
Folate 83µg 9µg 19%
Magnesium 95mg 23mg 17%
Phosphorus 91mg 210mg 17%
Choline 12.8mg 105.4mg 17%
Vitamin B2 0.354mg 0.133mg 17%
Vitamin B6 0.4mg 0.579mg 14%
Saturated fat 0.336g 3.395g 14%
Vitamin C 11.1mg 0mg 12%
Vitamin E 2mg 0.38mg 11%
Iron 2.63mg 1.74mg 11%
Fats 2.12g 8.23g 9%
Monounsaturated fat 0.081g 3.317g 8%
Carbs 17.31g 0g 6%
Vitamin B5 0.231mg 0.545mg 6%
Polyunsaturated fat 1.065g 0.322g 5%
Calories 93kcal 192kcal 5%
Vitamin B1 0.04mg 0.075mg 3%
Sodium 9mg 56mg 2%
Potassium 272mg 339mg 2%
Net carbs 6.31g 0g N/A
Sugar 6.3g 0g N/A
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 2% 17% 73%
Protein: 5.6 g
Fats: 2.12 g
Carbs: 17.31 g
Water: 73.32 g
Other: 1.65 g
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +14.3%
Contains more OtherOther +-2850%
Contains more ProteinProtein +393.9%
Contains more FatsFats +288.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 5% 72%
Saturated fat: Sat. Fat 0.336 g
Monounsaturated fat: Mono. Fat 0.081 g
Polyunsaturated fat: Poly. Fat 1.065 g
48% 47% 5%
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 -90.1%
Contains more Poly. FatPolyunsaturated fat +230.7%
Contains more Mono. FatMonounsaturated fat +3995.1%

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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. Grape leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168575/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.