Penne vs. Flank steak — In-Depth Nutrition Comparison
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The main differences between penne and flank steak
- Penne is richer in fiber and calcium, yet flank steak is richer in zinc, phosphorus, iron, and potassium.
- Daily need coverage for zinc for flank steak is 35% higher.
- Flank steak contains less sodium.
- Flank steak has a lower glycemic index than penne.
Food types used in this article are KASHI Three Cheese Penne, frozen, unprepared and Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled.
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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 MagnesiumMagnesium | +30.4% |
| Contains more CalciumCalcium | +345% |
| Contains more PotassiumPotassium | +177.9% |
| Contains more IronIron | +117.5% |
| Contains more ZincZinc | +345.5% |
| Contains more PhosphorusPhosphorus | +78% |
| Contains less SodiumSodium | -77.4% |
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.
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
5.7 g
Fats:
4 g
Carbs:
16.8 g
Water:
72.4 g
Other:
1.1 g
Protein:
27.66 g
Fats:
8.23 g
Carbs:
0 g
Water:
64.17 g
Other:
0 g
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +12.8% |
| Contains more OtherOther | +-1933.3% |
| Contains more ProteinProtein | +385.3% |
| Contains more FatsFats | +105.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
2.3 g
Monounsaturated fat:
Mono. Fat
1 g
Polyunsaturated fat:
Poly. Fat
0.4 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 | -32.3% |
| Contains more Poly. FatPolyunsaturated fat | +24.2% |
| Contains more Mono. FatMonounsaturated fat | +231.7% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Saturated fat |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 1.63µg | 68% | |
| Selenium | 29.4µg | 53% | |
| Vitamin B3 | 7.363mg | 46% | |
| Vitamin B6 | 0.579mg | 45% | |
| Protein | 5.7g | 27.66g | 44% |
| Zinc | 1.1mg | 4.9mg | 35% |
| Cholesterol | 12mg | 79mg | 22% |
| Choline | 105.4mg | 19% | |
| Phosphorus | 118mg | 210mg | 13% |
| Iron | 0.8mg | 1.74mg | 12% |
| Fiber | 2.7g | 0g | 11% |
| Vitamin B5 | 0.545mg | 11% | |
| Vitamin B2 | 0.133mg | 10% | |
| Copper | 0.082mg | 9% | |
| Sodium | 248mg | 56mg | 8% |
| Calcium | 89mg | 20mg | 7% |
| Fats | 4g | 8.23g | 7% |
| Potassium | 122mg | 339mg | 6% |
| Carbs | 16.8g | 0g | 6% |
| Monounsaturated fat | 1g | 3.317g | 6% |
| Vitamin B1 | 0.075mg | 6% | |
| Saturated fat | 2.3g | 3.395g | 5% |
| Calories | 126kcal | 192kcal | 3% |
| Vitamin E | 0.38mg | 3% | |
| Folate | 9µg | 2% | |
| Magnesium | 30mg | 23mg | 2% |
| Vitamin K | 1.4µg | 1% | |
| Polyunsaturated fat | 0.4g | 0.322g | 1% |
| Net carbs | 14.1g | 0g | N/A |
| Sugar | 1.9g | 0g | N/A |
| Manganese | 0.009mg | 0% | |
| Trans fat | 0.2g | N/A | |
| 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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
0%
49%
Minerals Daily Need Coverage Score
20%
54%
Comparison summary
Which food is lower in Cholesterol?
Penne is lower in Cholesterol (difference - 67mg)
Which food is lower in Saturated fat?
Penne is lower in Saturated fat (difference - 1.095g)
Which food is lower in Sugar?
Flank steak is lower in Sugar (difference - 1.9g)
Which food contains less Sodium?
Flank steak contains less Sodium (difference - 192mg)
Which food is lower in glycemic index?
Flank steak is lower in glycemic index (difference - 43)
Which food is richer in minerals?
Flank steak is relatively richer in minerals
Which food is richer in vitamins?
Flank steak is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)