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  6. Marinara sauce vs. Flank steak

Marinara sauce vs. Flank steak — In-Depth Nutrition Comparison

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The main differences between marinara sauce and flank steak

  • Marinara sauce is richer in vitamin E, yet flank steak is richer in vitamin B12, selenium, zinc, vitamin B6, phosphorus, vitamin B3, and choline.
  • Daily need coverage for vitamin B12 for flank steak is 68% higher.
  • Marinara sauce contains 6 times more vitamin E than flank steak. Marinara sauce contains 2.4mg of vitamin E, while flank steak contains 0.38mg.
  • Marinara sauce contains less saturated fat.

Food types used in this article are Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium and Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled.

Infographic

Marinara sauce 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% 8.1% 28% 29% 27% 5.5% 15% 3.9% 18% 6%
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 +35%
Contains less SodiumSodium -46.4%
Contains more ManganeseManganese +1422.2%
Contains more MagnesiumMagnesium +27.8%
Contains more IronIron +123.1%
Contains more ZincZinc +2350%
Contains more PhosphorusPhosphorus +517.6%
Contains more SeleniumSelenium +2572.7%
~equal in Potassium ~339mg
~equal in Copper ~0.082mg

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 6.7% 11% 48% 0% 6% 14% 73% 0% 40% 0% 35% 9.8% 7.5%
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +531.6%
Contains more Vitamin KVitamin K +892.9%
Contains more FolateFolate +44.4%
Contains more Vitamin B1Vitamin B1 +212.5%
Contains more Vitamin B2Vitamin B2 +118%
Contains more Vitamin B3Vitamin B3 +88%
Contains more Vitamin B6Vitamin B6 +234.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +669.3%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Marinara sauce Flank steak DV% diff.
Vitamin B12 0µg 1.63µg 68%
Protein 1.41g 27.66g 53%
Selenium 1.1µg 29.4µg 51%
Zinc 0.2mg 4.9mg 43%
Vitamin B6 0.173mg 0.579mg 31%
Cholesterol 2mg 79mg 26%
Phosphorus 34mg 210mg 25%
Vitamin B3 3.917mg 7.363mg 22%
Choline 13.7mg 105.4mg 17%
Saturated fat 0.17g 3.395g 15%
Vitamin E 2.4mg 0.38mg 13%
Iron 0.78mg 1.74mg 12%
Vitamin B5 0.545mg 11%
Fats 1.48g 8.23g 10%
Vitamin K 13.9µg 1.4µg 10%
Calories 51kcal 192kcal 7%
Monounsaturated fat 0.377g 3.317g 7%
Fiber 1.8g 0g 7%
Vitamin B2 0.061mg 0.133mg 6%
Manganese 0.137mg 0.009mg 6%
Vitamin B1 0.024mg 0.075mg 4%
Vitamin A 33µg 0µg 4%
Carbs 8.06g 0g 3%
Vitamin C 2mg 0mg 2%
Potassium 319mg 339mg 1%
Calcium 27mg 20mg 1%
Magnesium 18mg 23mg 1%
Folate 13µg 9µg 1%
Sodium 30mg 56mg 1%
Polyunsaturated fat 0.508g 0.322g 1%
Net carbs 6.26g 0g N/A
Sugar 5.5g 0g N/A
Copper 0.081mg 0.082mg 0%
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
8% 87%
Protein: 1.41 g
Fats: 1.48 g
Carbs: 8.06 g
Water: 87.39 g
Other: 1.66 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 +36.2%
Contains more OtherOther +-2866.7%
Contains more ProteinProtein +1861.7%
Contains more FatsFats +456.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 36% 48%
Saturated fat: Sat. Fat 0.17 g
Monounsaturated fat: Mono. Fat 0.377 g
Polyunsaturated fat: Poly. Fat 0.508 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 -95%
Contains more Poly. FatPolyunsaturated fat +57.8%
Contains more Mono. FatMonounsaturated fat +779.8%

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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. Marinara sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171597/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.