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  6. Rye vs. Flank steak

Rye vs. Flank steak — In-Depth Nutrition Comparison

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Significant differences between Rye and Flank steak

  • Rye has more Manganese, Fiber, Copper, Magnesium, and Vitamin B1, however, Flank steak is richer in Vitamin B12, Selenium, Vitamin B6, and Zinc.
  • Rye covers your daily Manganese needs 112% more than Flank steak.

Specific food types used in this comparison are Rye grain and Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled.

Infographic

Rye 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.
Rye
Rye
8
:
2
Flank steak
Flank steak
Contains more Calcium +20%
Contains more Iron +51.1%
Contains more Magnesium +378.3%
Contains more Phosphorus +58.1%
Contains more Potassium +50.4%
Contains less Sodium -96.4%
Contains more Copper +347.6%
Contains more Manganese +28533.3%
Contains more Zinc +84.9%
Contains more Selenium +111.5%
Rye
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 99% 79% 143% 45% 1% 73% 123% 337% 76%
Flank steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 66% 17% 90% 30% 8% 134% 28% 2% 161%
Contains more Calcium +20%
Contains more Iron +51.1%
Contains more Magnesium +378.3%
Contains more Phosphorus +58.1%
Contains more Potassium +50.4%
Contains less Sodium -96.4%
Contains more Copper +347.6%
Contains more Manganese +28533.3%
Contains more Zinc +84.9%
Contains more Selenium +111.5%

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.
Rye
Rye
8
:
3
Flank steak
Flank steak
Contains more Vitamin A +∞%
Contains more Vitamin E +123.7%
Contains more Vitamin B1 +321.3%
Contains more Vitamin B2 +88.7%
Contains more Vitamin B5 +167.2%
Contains more Folate +322.2%
Contains more Vitamin K +321.4%
Contains more Vitamin B3 +72.4%
Contains more Vitamin B6 +96.9%
Contains more Vitamin B12 +∞%
Rye
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 17% 0% 0% 79% 58% 81% 88% 68% 29% 0% 15%
Flank steak
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 8% 0% 0% 19% 31% 139% 33% 134% 7% 204% 4%
Contains more Vitamin A +∞%
Contains more Vitamin E +123.7%
Contains more Vitamin B1 +321.3%
Contains more Vitamin B2 +88.7%
Contains more Vitamin B5 +167.2%
Contains more Folate +322.2%
Contains more Vitamin K +321.4%
Contains more Vitamin B3 +72.4%
Contains more Vitamin B6 +96.9%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye
Rye
2
:
3
Flank steak
Flank steak
Contains more Carbs +∞%
Contains more Protein +167.5%
Contains more Fats +404.9%
Contains more Water +505.4%
Rye
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Flank steak
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Contains more Carbs +∞%
Contains more Protein +167.5%
Contains more Fats +404.9%
Contains more Water +505.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rye
Rye
2
:
1
Flank steak
Flank steak
Contains less Saturated Fat -94.2%
Contains more Polyunsaturated fat +138.2%
Contains more Monounsaturated Fat +1494.7%
Rye
17% 18% 65%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.208 g
Polyunsaturated fat: 0.767 g
Flank steak
48% 47% 5%
Saturated Fat: 3.395 g
Monounsaturated Fat: 3.317 g
Polyunsaturated fat: 0.322 g
Contains less Saturated Fat -94.2%
Contains more Polyunsaturated fat +138.2%
Contains more Monounsaturated Fat +1494.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rye Flank steak Opinion
Net carbs 60.76g 0g Rye
Protein 10.34g 27.66g Flank steak
Fats 1.63g 8.23g Flank steak
Carbs 75.86g 0g Rye
Calories 338kcal 192kcal Rye
Fructose 0.11g Rye
Sugar 0.98g 0g Flank steak
Fiber 15.1g 0g Rye
Calcium 24mg 20mg Rye
Iron 2.63mg 1.74mg Rye
Magnesium 110mg 23mg Rye
Phosphorus 332mg 210mg Rye
Potassium 510mg 339mg Rye
Sodium 2mg 56mg Rye
Zinc 2.65mg 4.9mg Flank steak
Copper 0.367mg 0.082mg Rye
Manganese 2.577mg 0.009mg Rye
Selenium 13.9µg 29.4µg Flank steak
Vitamin A 11IU 0IU Rye
Vitamin A RAE 1µg 0µg Rye
Vitamin E 0.85mg 0.38mg Rye
Vitamin B1 0.316mg 0.075mg Rye
Vitamin B2 0.251mg 0.133mg Rye
Vitamin B3 4.27mg 7.363mg Flank steak
Vitamin B5 1.456mg 0.545mg Rye
Vitamin B6 0.294mg 0.579mg Flank steak
Folate 38µg 9µg Rye
Vitamin B12 0µg 1.63µg Flank steak
Vitamin K 5.9µg 1.4µg Rye
Tryptophan 0.108mg 0.182mg Flank steak
Threonine 0.289mg 1.105mg Flank steak
Isoleucine 0.208mg 1.259mg Flank steak
Leucine 0.563mg 2.201mg Flank steak
Lysine 0.286mg 2.338mg Flank steak
Methionine 0.153mg 0.72mg Flank steak
Phenylalanine 0.435mg 1.093mg Flank steak
Valine 0.317mg 1.372mg Flank steak
Histidine 0.189mg 0.883mg Flank steak
Cholesterol 0mg 79mg Rye
Saturated Fat 0.197g 3.395g Rye
Monounsaturated Fat 0.208g 3.317g Flank steak
Polyunsaturated fat 0.767g 0.322g Rye

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye Flank steak
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
36%
Rye
48%
Flank steak
Minerals Daily Need Coverage Score
98%
Rye
54%
Flank steak

Comparison summary

Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 54mg)
Which food is lower in Cholesterol?
Rye
Rye is lower in Cholesterol (difference - 79mg)
Which food is lower in Saturated Fat?
Rye
Rye is lower in Saturated Fat (difference - 3.198g)
Which food is richer in minerals?
Rye
Rye is relatively richer in minerals
Which food is richer in vitamins?
Rye
Rye is relatively richer in vitamins
Which food is lower in Sugar?
Flank steak
Flank steak is lower in Sugar (difference - 0.98g)
Which food is lower in glycemic index?
Flank steak
Flank steak is lower in glycemic index (difference - 34)
Which food is cheaper?
Flank steak
Flank steak is cheaper (difference - $0.4)

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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.