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Ravioli vs. Flank steak — In-Depth Nutrition Comparison

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What are the differences between ravioli and flank steak?

  • The amount of vitamin B12, selenium, zinc, vitamin B3, vitamin B6, phosphorus, choline, and iron in flank steak is higher than in ravioli.
  • Flank steak's daily need coverage for vitamin B12 is 67% more.
  • Ravioli has less saturated fat.
  • Flank steak has a lower glycemic index (0) than ravioli (39).

We used Ravioli, cheese-filled, canned and Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled types in this article.

Infographic

Ravioli vs Flank steak infographic
Infographic link

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 11% 9.9% 20% 28% 47% 9.8% 21% 40% 23% 19%
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 CalciumCalcium +65%
Contains more CopperCopper +73.2%
Contains more ManganeseManganese +1855.6%
Contains more MagnesiumMagnesium +53.3%
Contains more PotassiumPotassium +46.1%
Contains more IronIron +135.1%
Contains more ZincZinc +1261.1%
Contains more PhosphorusPhosphorus +320%
Contains less SodiumSodium -81.7%
Contains more SeleniumSelenium +740%

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% 3.3% 17% 0% 19% 18% 20% 16% 24% 3.8% 5.8% 15% 5.2%
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 EVitamin E +123.7%
Contains more Vitamin KVitamin K +64.3%
Contains more FolateFolate +122.2%
Contains more Vitamin B2Vitamin B2 +66.3%
Contains more Vitamin B3Vitamin B3 +594.6%
Contains more Vitamin B5Vitamin B5 +100.4%
Contains more Vitamin B6Vitamin B6 +467.6%
Contains more Vitamin B12Vitamin B12 +5333.3%
Contains more CholineCholine +1009.5%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.075mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 14% 81%
Protein: 2.48 g
Fats: 1.45 g
Carbs: 13.64 g
Water: 80.91 g
Other: 1.52 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 WaterWater +26.1%
Contains more OtherOther +-2633.3%
Contains more ProteinProtein +1015.3%
Contains more FatsFats +467.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
55% 32% 14%
Saturated fat: Sat. Fat 0.723 g
Monounsaturated fat: Mono. Fat 0.418 g
Polyunsaturated fat: Poly. Fat 0.182 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 -78.7%
Contains more Mono. FatMonounsaturated fat +693.5%
Contains more Poly. FatPolyunsaturated fat +76.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Ravioli Flank steak DV% diff.
Vitamin B12 0.03µg 1.63µg 67%
Protein 2.48g 27.66g 50%
Selenium 3.5µg 29.4µg 47%
Zinc 0.36mg 4.9mg 41%
Vitamin B3 1.06mg 7.363mg 39%
Vitamin B6 0.102mg 0.579mg 37%
Cholesterol 3mg 79mg 25%
Phosphorus 50mg 210mg 23%
Choline 9.5mg 105.4mg 17%
Iron 0.74mg 1.74mg 13%
Saturated fat 0.723g 3.395g 12%
Sodium 306mg 56mg 11%
Fats 1.45g 8.23g 10%
Manganese 0.176mg 0.009mg 7%
Monounsaturated fat 0.418g 3.317g 7%
Copper 0.142mg 0.082mg 7%
Calories 77kcal 192kcal 6%
Fiber 1.3g 0g 5%
Vitamin B5 0.272mg 0.545mg 5%
Carbs 13.64g 0g 5%
Vitamin B2 0.08mg 0.133mg 4%
Vitamin E 0.85mg 0.38mg 3%
Potassium 232mg 339mg 3%
Folate 20µg 9µg 3%
Magnesium 15mg 23mg 2%
Polyunsaturated fat 0.182g 0.322g 1%
Vitamin A 10µg 0µg 1%
Calcium 33mg 20mg 1%
Vitamin K 2.3µg 1.4µg 1%
Net carbs 12.34g 0g N/A
Sugar 3.72g 0g N/A
Vitamin B1 0.074mg 0.075mg 0%
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?

ok
ok
is better in case of low diet
Ravioli 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
11%
Ravioli
49%
Flank steak
Minerals Daily Need Coverage Score
23%
Ravioli
54%
Flank steak

Comparison summary

Which food is lower in Cholesterol?
Ravioli
Ravioli is lower in Cholesterol (difference - 76mg)
Which food is lower in Saturated fat?
Ravioli
Ravioli is lower in Saturated fat (difference - 2.672g)
Which food is lower in Sugar?
Flank steak
Flank steak is lower in Sugar (difference - 3.72g)
Which food contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 250mg)
Which food is lower in glycemic index?
Flank steak
Flank steak is lower in glycemic index (difference - 39)
Which food is cheaper?
Flank steak
Flank steak is cheaper (difference - $3)
Which food is richer in minerals?
?
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.
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. Ravioli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173328/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.