Pasta vs. Flank steak — In-Depth Nutrition Comparison
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Important differences between pasta and flank steak
- Pasta has more folate, vitamin B1, and manganese; however, flank steak has more vitamin B12, vitamin B6, vitamin B3, zinc, and phosphorus.
- Flank steak's daily need coverage for vitamin B12 is 62% more.
- Pasta has 25 times more manganese than flank steak. Pasta has 0.224mg of manganese, while flank steak has 0.009mg.
- Pasta is lower in cholesterol.
- Pasta has a higher glycemic index than flank steak.
The food varieties used in the comparison are Pasta, fresh-refrigerated, plain, cooked and Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled.
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 CopperCopper | +13.4% |
| Contains less SodiumSodium | -89.3% |
| Contains more ManganeseManganese | +2388.9% |
| Contains more MagnesiumMagnesium | +27.8% |
| Contains more CalciumCalcium | +233.3% |
| Contains more PotassiumPotassium | +1312.5% |
| Contains more IronIron | +52.6% |
| Contains more ZincZinc | +775% |
| Contains more PhosphorusPhosphorus | +233.3% |
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 AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +178.7% |
| Contains more Vitamin B2Vitamin B2 | +12.8% |
| Contains more FolateFolate | +611.1% |
| Contains more Vitamin B3Vitamin B3 | +642.2% |
| Contains more Vitamin B5Vitamin B5 | +197.8% |
| Contains more Vitamin B6Vitamin B6 | +1602.9% |
| Contains more Vitamin B12Vitamin B12 | +1064.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0.14µg | 1.63µg | 62% |
| Selenium | 29.4µg | 53% | |
| Protein | 5.15g | 27.66g | 45% |
| Vitamin B6 | 0.034mg | 0.579mg | 42% |
| Vitamin B3 | 0.992mg | 7.363mg | 40% |
| Zinc | 0.56mg | 4.9mg | 39% |
| Phosphorus | 63mg | 210mg | 21% |
| Choline | 105.4mg | 19% | |
| Cholesterol | 33mg | 79mg | 15% |
| Saturated fat | 0.15g | 3.395g | 15% |
| Folate | 64µg | 9µg | 14% |
| Fats | 1.05g | 8.23g | 11% |
| Vitamin B1 | 0.209mg | 0.075mg | 11% |
| Manganese | 0.224mg | 0.009mg | 9% |
| Potassium | 24mg | 339mg | 9% |
| Carbs | 24.93g | 0g | 8% |
| Monounsaturated fat | 0.124g | 3.317g | 8% |
| Iron | 1.14mg | 1.74mg | 8% |
| Vitamin B5 | 0.183mg | 0.545mg | 7% |
| Vitamin E | 0.38mg | 3% | |
| Calories | 131kcal | 192kcal | 3% |
| Sodium | 6mg | 56mg | 2% |
| Polyunsaturated fat | 0.429g | 0.322g | 1% |
| Vitamin B2 | 0.15mg | 0.133mg | 1% |
| Vitamin K | 1.4µg | 1% | |
| Vitamin A | 6µg | 0µg | 1% |
| Copper | 0.093mg | 0.082mg | 1% |
| Calcium | 6mg | 20mg | 1% |
| Magnesium | 18mg | 23mg | 1% |
| Net carbs | 24.93g | 0g | N/A |
| Tryptophan | 0.065mg | 0.182mg | 0% |
| Threonine | 0.134mg | 1.105mg | 0% |
| Isoleucine | 0.197mg | 1.259mg | 0% |
| Leucine | 0.348mg | 2.201mg | 0% |
| Lysine | 0.097mg | 2.338mg | 0% |
| Methionine | 0.079mg | 0.72mg | 0% |
| Phenylalanine | 0.247mg | 1.093mg | 0% |
| Valine | 0.217mg | 1.372mg | 0% |
| Histidine | 0.103mg | 0.883mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
5.15 g
Fats:
1.05 g
Carbs:
24.93 g
Water:
68.56 g
Other:
0.31 g
Protein:
27.66 g
Fats:
8.23 g
Carbs:
0 g
Water:
64.17 g
Other:
0 g
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +-616.7% |
| Contains more ProteinProtein | +437.1% |
| Contains more FatsFats | +683.8% |
~equal in
Water
~64.17g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.15 g
Monounsaturated fat:
Mono. Fat
0.124 g
Polyunsaturated fat:
Poly. Fat
0.429 g
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 | -95.6% |
| Contains more Poly. FatPolyunsaturated fat | +33.2% |
| Contains more Mono. FatMonounsaturated fat | +2575% |
