Puff pastry vs. Flank steak — In-Depth Nutrition Comparison
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How are puff pastry and flank steak different?
- Puff pastry is higher in manganese, vitamin B1, and vitamin K; however, flank steak is richer in vitamin B12, vitamin B6, zinc, vitamin B3, phosphorus, and choline.
- Daily need coverage for vitamin B12 for flank steak is 68% higher.
- Puff pastry contains 55 times more manganese than flank steak. While puff pastry contains 0.495mg of manganese, flank steak contains only 0.009mg.
- Flank steak has a lower glycemic index (0) than puff pastry (56).
Puff pastry, frozen, ready-to-bake, baked and Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled are the varieties used in this article.
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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 IronIron | +49.4% |
| Contains more CopperCopper | +40.2% |
| Contains more ManganeseManganese | +5400% |
| Contains more MagnesiumMagnesium | +43.8% |
| Contains more CalciumCalcium | +100% |
| Contains more PotassiumPotassium | +446.8% |
| Contains more ZincZinc | +807.4% |
| Contains more PhosphorusPhosphorus | +250% |
| Contains less SodiumSodium | -77.9% |
| Contains more SeleniumSelenium | +20% |
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 EVitamin E | +44.7% |
| Contains more Vitamin B1Vitamin B1 | +330.7% |
| Contains more Vitamin B2Vitamin B2 | +94% |
| Contains more Vitamin KVitamin K | +1064.3% |
| Contains more FolateFolate | +511.1% |
| Contains more Vitamin B3Vitamin B3 | +93.8% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +2947.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +1600% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 22.228g | 0.322g | 146% |
| Vitamin B12 | 0µg | 1.63µg | 68% |
| Fats | 38.5g | 8.23g | 47% |
| Vitamin B6 | 0.019mg | 0.579mg | 43% |
| Protein | 7.4g | 27.66g | 41% |
| Zinc | 0.54mg | 4.9mg | 40% |
| Cholesterol | 0mg | 79mg | 26% |
| Vitamin B3 | 3.8mg | 7.363mg | 22% |
| Vitamin B1 | 0.323mg | 0.075mg | 21% |
| Manganese | 0.495mg | 0.009mg | 21% |
| Phosphorus | 60mg | 210mg | 21% |
| Calories | 558kcal | 192kcal | 18% |
| Choline | 6.2mg | 105.4mg | 18% |
| Carbs | 45.7g | 0g | 15% |
| Monounsaturated fat | 8.828g | 3.317g | 14% |
| Vitamin K | 16.3µg | 1.4µg | 12% |
| Folate | 55µg | 9µg | 12% |
| Iron | 2.6mg | 1.74mg | 11% |
| Vitamin B5 | 0mg | 0.545mg | 11% |
| Saturated fat | 5.502g | 3.395g | 10% |
| Vitamin B2 | 0.258mg | 0.133mg | 10% |
| Selenium | 24.5µg | 29.4µg | 9% |
| Sodium | 253mg | 56mg | 9% |
| Potassium | 62mg | 339mg | 8% |
| Fiber | 1.5g | 0g | 6% |
| Copper | 0.115mg | 0.082mg | 4% |
| Magnesium | 16mg | 23mg | 2% |
| Vitamin E | 0.55mg | 0.38mg | 1% |
| Calcium | 10mg | 20mg | 1% |
| Net carbs | 44.2g | 0g | N/A |
| Sugar | 0.75g | 0g | N/A |
| Tryptophan | 0.086mg | 0.182mg | 0% |
| Threonine | 0.198mg | 1.105mg | 0% |
| Isoleucine | 0.275mg | 1.259mg | 0% |
| Leucine | 0.514mg | 2.201mg | 0% |
| Lysine | 0.144mg | 2.338mg | 0% |
| Methionine | 0.131mg | 0.72mg | 0% |
| Phenylalanine | 0.367mg | 1.093mg | 0% |
| Valine | 0.312mg | 1.372mg | 0% |
| Histidine | 0.158mg | 0.883mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
7.4 g
Fats:
38.5 g
Carbs:
45.7 g
Water:
7.4 g
Other:
1 g
Protein:
27.66 g
Fats:
8.23 g
Carbs:
0 g
Water:
64.17 g
Other:
0 g
| Contains more FatsFats | +367.8% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +-1766.7% |
| Contains more ProteinProtein | +273.8% |
| Contains more WaterWater | +767.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
5.502 g
Monounsaturated fat:
Mono. Fat
8.828 g
Polyunsaturated fat:
Poly. Fat
22.228 g
Saturated fat:
Sat. Fat
3.395 g
Monounsaturated fat:
Mono. Fat
3.317 g
Polyunsaturated fat:
Poly. Fat
0.322 g
| Contains more Mono. FatMonounsaturated fat | +166.1% |
| Contains more Poly. FatPolyunsaturated fat | +6803.1% |
| Contains less Sat. FatSaturated fat | -38.3% |
