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  6. Marble cake vs. Flank steak

Marble cake vs. Flank steak — In-Depth Nutrition Comparison

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A recap on differences between marble cake and flank steak

  • Marble cake is higher in fiber and phosphorus, yet flank steak is higher in vitamin B12, selenium, vitamin B6, zinc, vitamin B3, and choline.
  • Flank steak covers your daily vitamin B12 needs 68% more than marble cake.
  • The amount of sodium in flank steak is lower.

Food varieties used in this article are Cake, pudding-type, marble, dry mix and Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled.

Infographic

Marble cake 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 23% 11% 61% 45% 9.5% 118% 68% 18% 14%
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 CalciumCalcium +280%
Contains more CopperCopper +64.6%
Contains more PhosphorusPhosphorus +31%
Contains more ManganeseManganese +1444.4%
Contains more MagnesiumMagnesium +27.8%
Contains more PotassiumPotassium +175.6%
Contains more ZincZinc +1300%
Contains less SodiumSodium -89.2%
Contains more SeleniumSelenium +1030.8%
~equal in Iron ~1.74mg

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 0% 0.33% 17% 0% 45% 30% 29% 5.8% 5.8% 0% 7% 27% 2.5%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +123.7%
Contains more Vitamin B1Vitamin B1 +141.3%
Contains more Vitamin KVitamin K +100%
Contains more FolateFolate +300%
Contains more Vitamin B3Vitamin B3 +376.3%
Contains more Vitamin B5Vitamin B5 +467.7%
Contains more Vitamin B6Vitamin B6 +2216%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +2242.2%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.133mg

All nutrients comparison - raw data values

Nutrient Marble cake Flank steak DV% diff.
Vitamin B12 0µg 1.63µg 68%
Protein 3.4g 27.66g 49%
Selenium 2.6µg 29.4µg 49%
Vitamin B6 0.025mg 0.579mg 43%
Zinc 0.35mg 4.9mg 41%
Vitamin B3 1.546mg 7.363mg 36%
Carbs 79.5g 0g 27%
Cholesterol 0mg 79mg 26%
Polyunsaturated fat 3.779g 0.322g 23%
Sodium 519mg 56mg 20%
Choline 4.5mg 105.4mg 18%
Fiber 2.9g 0g 12%
Calories 416kcal 192kcal 11%
Phosphorus 275mg 210mg 9%
Vitamin B1 0.181mg 0.075mg 9%
Vitamin B5 0.096mg 0.545mg 9%
Folate 36µg 9µg 7%
Potassium 123mg 339mg 6%
Manganese 0.139mg 0.009mg 6%
Calcium 76mg 20mg 6%
Copper 0.135mg 0.082mg 6%
Fats 11.7g 8.23g 5%
Saturated fat 2.45g 3.395g 4%
Monounsaturated fat 4.75g 3.317g 4%
Vitamin E 0.85mg 0.38mg 3%
Caffeine 7mg 0mg 2%
Iron 1.62mg 1.74mg 2%
Vitamin K 2.8µg 1.4µg 1%
Magnesium 18mg 23mg 1%
Net carbs 76.6g 0g N/A
Sugar 35.71g 0g N/A
Vitamin A 1µg 0µg 0%
Vitamin B2 0.13mg 0.133mg 0%
Tryptophan 0.049mg 0.182mg 0%
Threonine 0.105mg 1.105mg 0%
Isoleucine 0.127mg 1.259mg 0%
Leucine 0.22mg 2.201mg 0%
Lysine 0.133mg 2.338mg 0%
Methionine 0.049mg 0.72mg 0%
Phenylalanine 0.158mg 1.093mg 0%
Valine 0.164mg 1.372mg 0%
Histidine 0.065mg 0.883mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 12% 80% 3% 2%
Protein: 3.4 g
Fats: 11.7 g
Carbs: 79.5 g
Water: 3.1 g
Other: 2.3 g
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Contains more FatsFats +42.2%
Contains more CarbsCarbs +∞%
Contains more OtherOther +-3933.3%
Contains more ProteinProtein +713.5%
Contains more WaterWater +1970%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 43% 34%
Saturated fat: Sat. Fat 2.45 g
Monounsaturated fat: Mono. Fat 4.75 g
Polyunsaturated fat: Poly. Fat 3.779 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 -27.8%
Contains more Mono. FatMonounsaturated fat +43.2%
Contains more Poly. FatPolyunsaturated fat +1073.6%

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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. 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.