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.
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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 | +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% |
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 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 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
16.18 g
Fats:
38.45 g
Carbs:
34.29 g
Water:
5.62 g
Other:
5.46 g
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
Saturated fat:
Sat. Fat
3.682 g
Monounsaturated fat:
Mono. Fat
4.848 g
Polyunsaturated fat:
Poly. Fat
28.223 g
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
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 Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
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 |
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| 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
82%
49%
Minerals Daily Need Coverage Score
178%
54%
Comparison summary
Which food is lower in Cholesterol?
Safflower is lower in Cholesterol (difference - 79mg)
Which food is lower in Sugar?
Safflower is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Safflower contains less Sodium (difference - 53mg)
Which food is lower in glycemic index?
Safflower is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Safflower is relatively richer in minerals
Which food is lower in Saturated fat?
Flank steak is lower in Saturated fat (difference - 0.287g)
Which food is cheaper?
Flank steak is cheaper (difference - $0.8)
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.