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.
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% |
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% |
