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Papadum vs. Flank steak — In-Depth Nutrition Comparison

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How are papadum and flank steak different?

  • Papadum is richer in copper, iron, fiber, manganese, magnesium, and folate, while flank steak is higher in vitamin B12, selenium, and vitamin B3.
  • Papadum covers your daily need for copper, 102% more than flank steak.
  • Flank steak is lower in sodium.
  • Papadum has a higher glycemic index (46) than flank steak (0).

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

Infographic

Papadum 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 194% 43% 88% 293% 333% 93% 165% 228% 204% 45%
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 +1078.3%
Contains more CalciumCalcium +615%
Contains more PotassiumPotassium +195%
Contains more IronIron +348.3%
Contains more CopperCopper +1117.1%
Contains more PhosphorusPhosphorus +83.3%
Contains more ManganeseManganese +17255.6%
Contains more ZincZinc +44.1%
Contains less SodiumSodium -96.8%
Contains more SeleniumSelenium +254.2%

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% 4.3% 1% 0% 69% 60% 28% 55% 66% 0% 1% 164% 0.22%
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 B1Vitamin B1 +269.3%
Contains more Vitamin B2Vitamin B2 +94%
Contains more Vitamin B5Vitamin B5 +68.3%
Contains more FolateFolate +2333.3%
Contains more Vitamin EVitamin E +660%
Contains more Vitamin B3Vitamin B3 +400.2%
Contains more Vitamin B6Vitamin B6 +103.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +250%
Contains more CholineCholine +26250%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 3% 60% 3% 8%
Protein: 25.56 g
Fats: 3.25 g
Carbs: 59.87 g
Water: 3.49 g
Other: 7.83 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 OtherOther +-13150%
Contains more FatsFats +153.2%
Contains more WaterWater +1738.7%
~equal in Protein ~27.66g

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 19% 42%
Saturated fat: Sat. Fat 1.084 g
Monounsaturated fat: Mono. Fat 0.532 g
Polyunsaturated fat: Poly. Fat 1.148 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 -68.1%
Contains more Poly. FatPolyunsaturated fat +256.5%
Contains more Mono. FatMonounsaturated fat +523.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Papadum Flank steak DV% diff.
Copper 0.998mg 0.082mg 102%
Iron 7.8mg 1.74mg 76%
Fiber 18.6g 0g 74%
Sodium 1745mg 56mg 73%
Manganese 1.562mg 0.009mg 68%
Vitamin B12 0µg 1.63µg 68%
Magnesium 271mg 23mg 59%
Folate 219µg 9µg 53%
Selenium 8.3µg 29.4µg 38%
Vitamin B3 1.472mg 7.363mg 37%
Phosphorus 385mg 210mg 25%
Cholesterol 4mg 79mg 25%
Vitamin B6 0.285mg 0.579mg 23%
Carbs 59.87g 0g 20%
Potassium 1000mg 339mg 19%
Choline 0.4mg 105.4mg 19%
Vitamin B1 0.277mg 0.075mg 17%
Zinc 3.4mg 4.9mg 14%
Calcium 143mg 20mg 12%
Saturated fat 1.084g 3.395g 11%
Vitamin B2 0.258mg 0.133mg 10%
Calories 371kcal 192kcal 9%
Fats 3.25g 8.23g 8%
Vitamin B5 0.917mg 0.545mg 7%
Monounsaturated fat 0.532g 3.317g 7%
Polyunsaturated fat 1.148g 0.322g 6%
Protein 25.56g 27.66g 4%
Vitamin E 0.05mg 0.38mg 2%
Vitamin K 0.4µg 1.4µg 1%
Vitamin A 13µg 0µg 1%
Net carbs 41.27g 0g N/A
Tryptophan 0.266mg 0.182mg 0%
Threonine 0.886mg 1.105mg 0%
Isoleucine 1.303mg 1.259mg 0%
Leucine 2.115mg 2.201mg 0%
Lysine 1.695mg 2.338mg 0%
Methionine 0.372mg 0.72mg 0%
Phenylalanine 1.491mg 1.093mg 0%
Valine 1.434mg 1.372mg 0%
Histidine 0.715mg 0.883mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Papadum Flank steak
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
34%
Papadum
49%
Flank steak
Minerals Daily Need Coverage Score
168%
Papadum
54%
Flank steak

Comparison summary

Which food is lower in Cholesterol?
Papadum
Papadum is lower in Cholesterol (difference - 75mg)
Which food is lower in Saturated fat?
Papadum
Papadum is lower in Saturated fat (difference - 2.311g)
Which food is richer in minerals?
Papadum
Papadum is relatively richer in minerals
Which food contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 1689mg)
Which food is lower in glycemic index?
Flank steak
Flank steak is lower in glycemic index (difference - 46)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Papadum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168106/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.