Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Minestrone vs. Flank steak — In-Depth Nutrition Comparison

Compare

How are minestrone and flank steak different?

  • Minestrone is richer in vitamin A, while flank steak is higher in vitamin B12, vitamin B3, zinc, vitamin B6, phosphorus, iron, and vitamin B2.
  • Flank steak covers your daily need for vitamin B12, 68% more than minestrone.
  • Minestrone is lower in saturated fat.
  • Minestrone has a higher glycemic index (47) than flank steak (0).

Soup, minestrone, canned, prepared with equal volume water and Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled types were used in this article.

Infographic

Minestrone 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 2.1% 4.2% 11% 14% 17% 8.5% 9.9% 33% 20% 0%
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 ManganeseManganese +1588.9%
Contains more MagnesiumMagnesium +666.7%
Contains more CalciumCalcium +42.9%
Contains more PotassiumPotassium +160.8%
Contains more IronIron +357.9%
Contains more CopperCopper +60.8%
Contains more ZincZinc +1480.6%
Contains more PhosphorusPhosphorus +813%
Contains less SodiumSodium -78%

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 1.7% 16% 0% 0% 5.5% 4.2% 7.3% 8.4% 9.5% 0% 0% 11% 0%
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 FolateFolate +66.7%
Contains more Vitamin B1Vitamin B1 +240.9%
Contains more Vitamin B2Vitamin B2 +638.9%
Contains more Vitamin B3Vitamin B3 +1783.1%
Contains more Vitamin B5Vitamin B5 +289.3%
Contains more Vitamin B6Vitamin B6 +1312.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 5% 91%
Protein: 1.77 g
Fats: 1.04 g
Carbs: 4.66 g
Water: 91.33 g
Other: 1.2 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 +42.3%
Contains more OtherOther +-2100%
Contains more ProteinProtein +1462.7%
Contains more FatsFats +691.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 30% 47%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.29 g
Polyunsaturated fat: Poly. Fat 0.46 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 -93.2%
Contains more Poly. FatPolyunsaturated fat +42.9%
Contains more Mono. FatMonounsaturated fat +1043.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Minestrone Flank steak DV% diff.
Vitamin B12 0µg 1.63µg 68%
Selenium 29.4µg 53%
Protein 1.77g 27.66g 52%
Vitamin B3 0.391mg 7.363mg 44%
Zinc 0.31mg 4.9mg 42%
Vitamin B6 0.041mg 0.579mg 41%
Phosphorus 23mg 210mg 27%
Cholesterol 1mg 79mg 26%
Choline 105.4mg 19%
Iron 0.38mg 1.74mg 17%
Saturated fat 0.23g 3.395g 14%
Fats 1.04g 8.23g 11%
Vitamin B2 0.018mg 0.133mg 9%
Sodium 254mg 56mg 9%
Vitamin B5 0.14mg 0.545mg 8%
Monounsaturated fat 0.29g 3.317g 8%
Calories 34kcal 192kcal 8%
Potassium 130mg 339mg 6%
Manganese 0.152mg 0.009mg 6%
Magnesium 3mg 23mg 5%
Vitamin A 49µg 0µg 5%
Vitamin B1 0.022mg 0.075mg 4%
Vitamin E 0.38mg 3%
Copper 0.051mg 0.082mg 3%
Carbs 4.66g 0g 2%
Fiber 0.4g 0g 2%
Folate 15µg 9µg 2%
Vitamin C 0.5mg 0mg 1%
Polyunsaturated fat 0.46g 0.322g 1%
Vitamin K 1.4µg 1%
Calcium 14mg 20mg 1%
Net carbs 4.26g 0g N/A
Tryptophan 0.013mg 0.182mg 0%
Threonine 0.043mg 1.105mg 0%
Isoleucine 0.054mg 1.259mg 0%
Leucine 0.098mg 2.201mg 0%
Lysine 0.076mg 2.338mg 0%
Methionine 0.018mg 0.72mg 0%
Phenylalanine 0.064mg 1.093mg 0%
Valine 0.074mg 1.372mg 0%
Histidine 0.03mg 0.883mg 0%

Which food is preferable for your diet?

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

People also compare

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
5%
Minestrone
49%
Flank steak
Minerals Daily Need Coverage Score
12%
Minestrone
54%
Flank steak

Comparison summary

Which food is lower in Cholesterol?
Minestrone
Minestrone is lower in Cholesterol (difference - 78mg)
Which food is lower in Sugar?
Minestrone
Minestrone is lower in Sugar (difference - 0g)
Which food is lower in Saturated fat?
Minestrone
Minestrone is lower in Saturated fat (difference - 3.165g)
Which food contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 198mg)
Which food is lower in glycemic index?
Flank steak
Flank steak is lower in glycemic index (difference - 47)
Which food is richer in minerals?
Flank steak
Flank steak is relatively richer in minerals
Which food is richer in vitamins?
Flank steak
Flank steak is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Minestrone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172913/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.