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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.
  • Rye has a higher glycemic index. The glycemic index of rye is 34, while the glycemic index of flank steak is 0.

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
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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.
Rye
Rye
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
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 MagnesiumMagnesium +378.3%
Contains more CalciumCalcium +20%
Contains more PotassiumPotassium +50.4%
Contains more IronIron +51.1%
Contains more CopperCopper +347.6%
Contains more PhosphorusPhosphorus +58.1%
Contains less SodiumSodium -96.4%
Contains more ManganeseManganese +28533.3%
Contains more ZincZinc +84.9%
Contains more SeleniumSelenium +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
7
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% 0.33% 17% 0% 79% 58% 80% 87% 68% 0% 15% 29% 17%
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 B1Vitamin B1 +321.3%
Contains more Vitamin B2Vitamin B2 +88.7%
Contains more Vitamin B5Vitamin B5 +167.2%
Contains more Vitamin KVitamin K +321.4%
Contains more FolateFolate +322.2%
Contains more Vitamin B3Vitamin B3 +72.4%
Contains more Vitamin B6Vitamin B6 +96.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +246.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye
Rye
2
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 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 OtherOther +-2716.7%
Contains more ProteinProtein +167.5%
Contains more FatsFats +404.9%
Contains more WaterWater +505.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rye
Rye
2
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 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 -94.2%
Contains more Poly. FatPolyunsaturated fat +138.2%
Contains more Mono. FatMonounsaturated 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 Cholesterol ok
Lower in Sodium 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 DV% diff.
Manganese 2.577mg 0.009mg 112%
Vitamin B12 0µg 1.63µg 68%
Fiber 15.1g 0g 60%
Protein 10.34g 27.66g 35%
Copper 0.367mg 0.082mg 32%
Selenium 13.9µg 29.4µg 28%
Cholesterol 0mg 79mg 26%
Carbs 75.86g 0g 25%
Vitamin B6 0.294mg 0.579mg 22%
Magnesium 110mg 23mg 21%
Vitamin B1 0.316mg 0.075mg 20%
Zinc 2.65mg 4.9mg 20%
Vitamin B3 4.27mg 7.363mg 19%
Vitamin B5 1.456mg 0.545mg 18%
Phosphorus 332mg 210mg 17%
Saturated fat 0.197g 3.395g 15%
Choline 30.4mg 105.4mg 14%
Iron 2.63mg 1.74mg 11%
Fats 1.63g 8.23g 10%
Vitamin B2 0.251mg 0.133mg 9%
Monounsaturated fat 0.208g 3.317g 8%
Folate 38µg 9µg 7%
Calories 338kcal 192kcal 7%
Potassium 510mg 339mg 5%
Vitamin K 5.9µg 1.4µg 4%
Vitamin E 0.85mg 0.38mg 3%
Polyunsaturated fat 0.767g 0.322g 3%
Sodium 2mg 56mg 2%
Net carbs 60.76g 0g N/A
Calcium 24mg 20mg 0%
Sugar 0.98g 0g N/A
Vitamin A 1µg 0µg 0%
Tryptophan 0.108mg 0.182mg 0%
Threonine 0.289mg 1.105mg 0%
Isoleucine 0.208mg 1.259mg 0%
Leucine 0.563mg 2.201mg 0%
Lysine 0.286mg 2.338mg 0%
Methionine 0.153mg 0.72mg 0%
Phenylalanine 0.435mg 1.093mg 0%
Valine 0.317mg 1.372mg 0%
Histidine 0.189mg 0.883mg 0%
Fructose 0.11g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye 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
35%
Rye
49%
Flank steak
Minerals Daily Need Coverage Score
98%
Rye
54%
Flank steak

Comparison summary

Which food is lower in Cholesterol?
Rye
Rye is lower in Cholesterol (difference - 79mg)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 54mg)
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.