Roe vs. Flank steak — In-Depth Nutrition Comparison
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A recap on differences between roe and flank steak
- Roe is higher in vitamin B12, vitamin B2, phosphorus, selenium, folate, and vitamin C, yet flank steak is higher in zinc, vitamin B3, and vitamin B6.
- Roe covers your daily vitamin B12 needs 413% more than flank steak.
- The amount of cholesterol in flank steak is lower.
- The glycemic index of flank steak is lower.
Food varieties used in this article are Fish, roe, mixed species, cooked, dry heat 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 MagnesiumMagnesium | +13% |
| Contains more CalciumCalcium | +40% |
| Contains more CopperCopper | +56.1% |
| Contains more PhosphorusPhosphorus | +145.2% |
| Contains more ManganeseManganese | +44.4% |
| Contains more SeleniumSelenium | +75.9% |
| Contains more PotassiumPotassium | +19.8% |
| Contains more IronIron | +126% |
| Contains more ZincZinc | +282.8% |
| Contains less SodiumSodium | -52.1% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +269.3% |
| Contains more Vitamin B2Vitamin B2 | +613.5% |
| Contains more Vitamin B5Vitamin B5 | +111.7% |
| Contains more Vitamin B12Vitamin B12 | +608% |
| Contains more FolateFolate | +922.2% |
| Contains more Vitamin B3Vitamin B3 | +235.9% |
| Contains more Vitamin B6Vitamin B6 | +213% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
28.62 g
Fats:
8.23 g
Carbs:
1.92 g
Water:
58.63 g
Other:
2.6 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 | +-4433.3% |
~equal in
Protein
~27.66g
~equal in
Fats
~8.23g
~equal in
Water
~64.17g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.866 g
Monounsaturated fat:
Mono. Fat
2.129 g
Polyunsaturated fat:
Poly. Fat
3.404 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 | -45% |
| Contains more Poly. FatPolyunsaturated fat | +957.1% |
| Contains more Mono. FatMonounsaturated fat | +55.8% |
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 Sugar |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 11.54µg | 1.63µg | 413% |
| Cholesterol | 479mg | 79mg | 133% |
| Vitamin B2 | 0.949mg | 0.133mg | 63% |
| Phosphorus | 515mg | 210mg | 44% |
| Selenium | 51.7µg | 29.4µg | 41% |
| Zinc | 1.28mg | 4.9mg | 33% |
| Vitamin B3 | 2.192mg | 7.363mg | 32% |
| Vitamin B6 | 0.185mg | 0.579mg | 30% |
| Folate | 92µg | 9µg | 21% |
| Polyunsaturated fat | 3.404g | 0.322g | 21% |
| Choline | 105.4mg | 19% | |
| Vitamin C | 16.4mg | 0mg | 18% |
| Vitamin B1 | 0.277mg | 0.075mg | 17% |
| Iron | 0.77mg | 1.74mg | 12% |
| Vitamin B5 | 1.154mg | 0.545mg | 12% |
| Vitamin A | 91µg | 0µg | 10% |
| Saturated fat | 1.866g | 3.395g | 7% |
| Copper | 0.128mg | 0.082mg | 5% |
| Monounsaturated fat | 2.129g | 3.317g | 3% |
| Sodium | 117mg | 56mg | 3% |
| Vitamin E | 0.38mg | 3% | |
| Potassium | 283mg | 339mg | 2% |
| Protein | 28.62g | 27.66g | 2% |
| Vitamin K | 1.4µg | 1% | |
| Calories | 204kcal | 192kcal | 1% |
| Calcium | 28mg | 20mg | 1% |
| Magnesium | 26mg | 23mg | 1% |
| Carbs | 1.92g | 0g | 1% |
| Fats | 8.23g | 8.23g | 0% |
| Net carbs | 1.92g | 0g | N/A |
| Manganese | 0.013mg | 0.009mg | 0% |
| Tryptophan | 0.375mg | 0.182mg | 0% |
| Threonine | 1.305mg | 1.105mg | 0% |
| Isoleucine | 1.465mg | 1.259mg | 0% |
| Leucine | 2.509mg | 2.201mg | 0% |
| Lysine | 2.179mg | 2.338mg | 0% |
| Methionine | 0.71mg | 0.72mg | 0% |
| Phenylalanine | 1.401mg | 1.093mg | 0% |
| Valine | 1.676mg | 1.372mg | 0% |
| Histidine | 0.778mg | 0.883mg | 0% |
| Omega-3 - EPA | 1.26g | 0g | N/A |
| Omega-3 - DHA | 1.747g | 0g | N/A |
| Omega-3 - DPA | 0.105g | 0g | N/A |
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 | Equal | |
| 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
157%
49%
Minerals Daily Need Coverage Score
68%
54%
Comparison summary
Which food is lower in Sugar?
Roe is lower in Sugar (difference - 0g)
Which food is lower in Saturated fat?
Roe is lower in Saturated fat (difference - 1.529g)
Which food is richer in minerals?
Roe is relatively richer in minerals
Which food is lower in Cholesterol?
Flank steak is lower in Cholesterol (difference - 400mg)
Which food contains less Sodium?
Flank steak contains less Sodium (difference - 61mg)
Which food is lower in glycemic index?
Flank steak is lower in glycemic index (difference - 27)
Which food is cheaper?
Flank steak is cheaper (difference - $100)
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.