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  6. Safflower vs. Flank steak

Safflower vs. Flank steak — In-Depth Nutrition Comparison

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How are safflower and flank steak different?

  • Safflower is higher in copper, vitamin B1, manganese, magnesium, vitamin B5, phosphorus, vitamin B6, iron, and folate; however, flank steak is richer in vitamin B12.
  • Daily need coverage for copper for safflower is 185% higher.
  • Safflower contains 224 times more manganese than flank steak. While safflower contains 2.014mg of manganese, flank steak contains only 0.009mg.

Seeds, safflower seed kernels, dried and Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled are the varieties used in this article.

Infographic

Safflower 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 252% 23% 61% 184% 582% 138% 276% 0.39% 263% 0%
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 +1434.8%
Contains more CalciumCalcium +290%
Contains more PotassiumPotassium +102.7%
Contains more IronIron +181.6%
Contains more CopperCopper +2030.5%
Contains more PhosphorusPhosphorus +206.7%
Contains less SodiumSodium -94.6%
Contains more ManganeseManganese +22277.8%
~equal in Zinc ~4.9mg

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% 1% 0% 0% 291% 96% 43% 242% 270% 0% 0% 120% 0%
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 B1Vitamin B1 +1450.7%
Contains more Vitamin B2Vitamin B2 +212%
Contains more Vitamin B5Vitamin B5 +639.4%
Contains more Vitamin B6Vitamin B6 +102.1%
Contains more FolateFolate +1677.8%
Contains more Vitamin B3Vitamin B3 +222.4%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Safflower Flank steak DV% diff.
Polyunsaturated fat 28.223g 0.322g 186%
Copper 1.747mg 0.082mg 185%
Vitamin B1 1.163mg 0.075mg 91%
Manganese 2.014mg 0.009mg 87%
Magnesium 353mg 23mg 79%
Vitamin B5 4.03mg 0.545mg 70%
Vitamin B12 0µg 1.63µg 68%
Phosphorus 644mg 210mg 62%
Selenium 29.4µg 53%
Fats 38.45g 8.23g 46%
Vitamin B6 1.17mg 0.579mg 45%
Iron 4.9mg 1.74mg 40%
Folate 160µg 9µg 38%
Vitamin B3 2.284mg 7.363mg 32%
Cholesterol 0mg 79mg 26%
Protein 16.18g 27.66g 23%
Vitamin B2 0.415mg 0.133mg 22%
Choline 105.4mg 19%
Calories 517kcal 192kcal 16%
Carbs 34.29g 0g 11%
Potassium 687mg 339mg 10%
Calcium 78mg 20mg 6%
Monounsaturated fat 4.848g 3.317g 4%
Vitamin E 0.38mg 3%
Sodium 3mg 56mg 2%
Zinc 5.05mg 4.9mg 1%
Vitamin K 1.4µg 1%
Saturated fat 3.682g 3.395g 1%
Net carbs 34.29g 0g N/A
Vitamin A 3µg 0µg 0%
Tryptophan 0.183mg 0.182mg 0%
Threonine 0.586mg 1.105mg 0%
Isoleucine 0.717mg 1.259mg 0%
Leucine 1.154mg 2.201mg 0%
Lysine 0.534mg 2.338mg 0%
Methionine 0.284mg 0.72mg 0%
Phenylalanine 0.806mg 1.093mg 0%
Valine 1.025mg 1.372mg 0%
Histidine 0.452mg 0.883mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
16% 38% 34% 6% 5%
Protein: 16.18 g
Fats: 38.45 g
Carbs: 34.29 g
Water: 5.62 g
Other: 5.46 g
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Contains more FatsFats +367.2%
Contains more CarbsCarbs +∞%
Contains more OtherOther +-9200%
Contains more ProteinProtein +71%
Contains more WaterWater +1041.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 13% 77%
Saturated fat: Sat. Fat 3.682 g
Monounsaturated fat: Mono. Fat 4.848 g
Polyunsaturated fat: Poly. Fat 28.223 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 more Mono. FatMonounsaturated fat +46.2%
Contains more Poly. FatPolyunsaturated fat +8664.9%
~equal in Saturated fat ~3.395g

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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. Safflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170558/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.