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Mulberry vs. Flank steak — In-Depth Nutrition Comparison

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How are Mulberry and Flank steak different?

  • Mulberry is richer in Vitamin C, while Flank steak is higher in Vitamin B12, Selenium, Zinc, Vitamin B3, Vitamin B6, Phosphorus, and Choline.
  • Flank steak covers your daily need of Vitamin B12 68% more than Mulberry.
  • Mulberry is lower in Saturated Fat.

Mulberries, raw and Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled types were used in this article.

Infographic

Mulberry 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.
Contains more Calcium +95%
Contains less Sodium -82.1%
Contains more Magnesium +27.8%
Contains more Phosphorus +452.6%
Contains more Potassium +74.7%
Contains more Zinc +3983.3%
Contains more Copper +36.7%
Contains more Selenium +4800%
Equal in Iron - 1.74
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 70% 13% 17% 18% 2% 4% 20% 0% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 66% 17% 90% 30% 8% 134% 28% 2% 161%
Contains more Calcium +95%
Contains less Sodium -82.1%
Contains more Magnesium +27.8%
Contains more Phosphorus +452.6%
Contains more Potassium +74.7%
Contains more Zinc +3983.3%
Contains more Copper +36.7%
Contains more Selenium +4800%
Equal in Iron - 1.74

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.
:
Contains more Vitamin A +∞%
Contains more Vitamin E +128.9%
Contains more Vitamin C +∞%
Contains more Vitamin K +457.1%
Contains more Vitamin B1 +158.6%
Contains more Vitamin B2 +31.7%
Contains more Vitamin B3 +1087.6%
Contains more Vitamin B6 +1058%
Contains more Folate +50%
Contains more Vitamin B12 +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 18% 0% 122% 8% 24% 12% 0% 12% 5% 0% 20%
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 +128.9%
Contains more Vitamin C +∞%
Contains more Vitamin K +457.1%
Contains more Vitamin B1 +158.6%
Contains more Vitamin B2 +31.7%
Contains more Vitamin B3 +1087.6%
Contains more Vitamin B6 +1058%
Contains more Folate +50%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +∞%
Contains more Water +36.6%
Contains more Protein +1820.8%
Contains more Fats +2010.3%
10% 88%
Protein: 1.44 g
Fats: 0.39 g
Carbs: 9.8 g
Water: 87.68 g
Other: 0.69 g
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 +36.6%
Contains more Protein +1820.8%
Contains more Fats +2010.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -99.2%
Contains more Monounsaturated Fat +7990.2%
Contains more Polyunsaturated fat +55.6%
10% 15% 75%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.041 g
Polyunsaturated fat: 0.207 g
48% 47% 5%
Saturated Fat: 3.395 g
Monounsaturated Fat: 3.317 g
Polyunsaturated fat: 0.322 g
Contains less Saturated Fat -99.2%
Contains more Monounsaturated Fat +7990.2%
Contains more Polyunsaturated fat +55.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mulberry Flank steak Opinion
Net carbs 8.1g 0g Mulberry
Protein 1.44g 27.66g Flank steak
Fats 0.39g 8.23g Flank steak
Carbs 9.8g 0g Mulberry
Calories 43kcal 192kcal Flank steak
Sugar 8.1g 0g Flank steak
Fiber 1.7g 0g Mulberry
Calcium 39mg 20mg Mulberry
Iron 1.85mg 1.74mg Mulberry
Magnesium 18mg 23mg Flank steak
Phosphorus 38mg 210mg Flank steak
Potassium 194mg 339mg Flank steak
Sodium 10mg 56mg Mulberry
Zinc 0.12mg 4.9mg Flank steak
Copper 0.06mg 0.082mg Flank steak
Manganese 0.009mg Flank steak
Selenium 0.6µg 29.4µg Flank steak
Vitamin A 25IU 0IU Mulberry
Vitamin A RAE 1µg 0µg Mulberry
Vitamin E 0.87mg 0.38mg Mulberry
Vitamin C 36.4mg 0mg Mulberry
Vitamin B1 0.029mg 0.075mg Flank steak
Vitamin B2 0.101mg 0.133mg Flank steak
Vitamin B3 0.62mg 7.363mg Flank steak
Vitamin B5 0.545mg Flank steak
Vitamin B6 0.05mg 0.579mg Flank steak
Folate 6µg 9µg Flank steak
Vitamin B12 0µg 1.63µg Flank steak
Vitamin K 7.8µg 1.4µg Mulberry
Tryptophan 0.182mg Flank steak
Threonine 1.105mg Flank steak
Isoleucine 1.259mg Flank steak
Leucine 2.201mg Flank steak
Lysine 2.338mg Flank steak
Methionine 0.72mg Flank steak
Phenylalanine 1.093mg Flank steak
Valine 1.372mg Flank steak
Histidine 0.883mg Flank steak
Cholesterol 0mg 79mg Mulberry
Saturated Fat 0.027g 3.395g Mulberry
Monounsaturated Fat 0.041g 3.317g Flank steak
Polyunsaturated fat 0.207g 0.322g Flank steak

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mulberry 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
18%
Mulberry
48%
Flank steak
Minerals Daily Need Coverage Score
16%
Mulberry
54%
Flank steak

Comparison summary

Which food contains less Sodium?
Mulberry
Mulberry contains less Sodium (difference - 46mg)
Which food is lower in Cholesterol?
Mulberry
Mulberry is lower in Cholesterol (difference - 79mg)
Which food is lower in Saturated Fat?
Mulberry
Mulberry is lower in Saturated Fat (difference - 3.368g)
Which food is lower in Sugar?
Flank steak
Flank steak is lower in Sugar (difference - 8.1g)
Which food is lower in glycemic index?
Flank steak
Flank steak is lower in glycemic index (difference - 25)
Which food is cheaper?
Flank steak
Flank steak is cheaper (difference - $0.4)
Which food is richer in minerals?
Flank steak
Flank steak is relatively richer in minerals
Which food is richer in vitamins?
?
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. Mulberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169913/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.