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  6. Saltine cracker (includes oyster, soda, soup) vs. Flank steak

Saltine cracker (includes oyster, soda, soup) vs. Flank steak — In-Depth Nutrition Comparison

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What are the main differences between saltine cracker (includes oyster, soda, soup) and flank steak?

  • Saltine cracker (includes oyster, soda, soup) is richer in vitamin B1, iron, folate, manganese, and vitamin B2, while flank steak is higher in vitamin B12, zinc, vitamin B6, and selenium.
  • Flank steak's daily need coverage for vitamin B12 is 64% higher.
  • Flank steak has 76 times less manganese than saltine cracker (includes oyster, soda, soup). Saltine cracker (includes oyster, soda, soup) has 0.686mg of manganese, while flank steak has 0.009mg.
  • Flank steak is lower in sodium.
  • Saltine cracker (includes oyster, soda, soup) has a higher glycemic index (74) than flank steak (0).

We used Crackers, saltines (includes oyster, soda, soup) and Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled types in this comparison.

Infographic

Saltine cracker (includes oyster, soda, soup) 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 5.7% 13% 209% 46% 19% 44% 123% 89% 56%
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 IronIron +220.1%
Contains more CopperCopper +69.5%
Contains more ManganeseManganese +7522.2%
Contains more PotassiumPotassium +123%
Contains more ZincZinc +610.1%
Contains more PhosphorusPhosphorus +105.9%
Contains less SodiumSodium -94%
Contains more SeleniumSelenium +185.4%
~equal in Magnesium ~23mg
~equal in Calcium ~20mg

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% 0.33% 23% 0% 176% 112% 121% 32% 20% 11% 64% 101% 9.1%
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 +202.6%
Contains more Vitamin B1Vitamin B1 +836%
Contains more Vitamin B2Vitamin B2 +266.2%
Contains more Vitamin KVitamin K +1714.3%
Contains more FolateFolate +1388.9%
Contains more Vitamin B3Vitamin B3 +14.3%
Contains more Vitamin B6Vitamin B6 +573.3%
Contains more Vitamin B12Vitamin B12 +1711.1%
Contains more CholineCholine +531.1%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.545mg

All nutrients comparison - raw data values

Nutrient Saltine cracker (includes oyster, soda, soup) Flank steak DV% diff.
Vitamin B12 0.09µg 1.63µg 64%
Vitamin B1 0.702mg 0.075mg 52%
Iron 5.57mg 1.74mg 48%
Zinc 0.69mg 4.9mg 38%
Vitamin B6 0.086mg 0.579mg 38%
Sodium 941mg 56mg 38%
Protein 9.46g 27.66g 36%
Selenium 10.3µg 29.4µg 35%
Folate 134µg 9µg 31%
Polyunsaturated fat 4.835g 0.322g 30%
Manganese 0.686mg 0.009mg 29%
Starch 67.83g 28%
Vitamin B2 0.487mg 0.133mg 27%
Cholesterol 0mg 79mg 26%
Carbs 74.05g 0g 25%
Vitamin K 25.4µg 1.4µg 20%
Choline 16.7mg 105.4mg 16%
Phosphorus 102mg 210mg 15%
Calories 418kcal 192kcal 11%
Fiber 2.8g 0g 11%
Saturated fat 1.653g 3.395g 8%
Copper 0.139mg 0.082mg 6%
Vitamin B3 6.442mg 7.363mg 6%
Potassium 152mg 339mg 6%
Vitamin E 1.15mg 0.38mg 5%
Monounsaturated fat 1.986g 3.317g 3%
Fats 8.64g 8.23g 1%
Net carbs 71.25g 0g N/A
Magnesium 23mg 23mg 0%
Calcium 19mg 20mg 0%
Sugar 1.29g 0g N/A
Vitamin A 1µg 0µg 0%
Vitamin B5 0.536mg 0.545mg 0%
Trans fat 0.167g N/A
Tryptophan 0.116mg 0.182mg 0%
Threonine 0.268mg 1.105mg 0%
Isoleucine 0.333mg 1.259mg 0%
Leucine 0.652mg 2.201mg 0%
Lysine 0.172mg 2.338mg 0%
Methionine 0.147mg 0.72mg 0%
Phenylalanine 0.45mg 1.093mg 0%
Valine 0.399mg 1.372mg 0%
Histidine 0.197mg 0.883mg 0%
Fructose 0.19g 0%
Omega-3 - ALA 0.535g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.018g N/A
Omega-6 - Eicosadienoic acid 0.003g N/A
Omega-6 - Linoleic acid 4.25g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 9% 74% 5% 3%
Protein: 9.46 g
Fats: 8.64 g
Carbs: 74.05 g
Water: 5.05 g
Other: 2.8 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 +-4766.7%
Contains more ProteinProtein +192.4%
Contains more WaterWater +1170.7%
~equal in Fats ~8.23g

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 23% 57%
Saturated fat: Sat. Fat 1.653 g
Monounsaturated fat: Mono. Fat 1.986 g
Polyunsaturated fat: Poly. Fat 4.835 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 -51.3%
Contains more Poly. FatPolyunsaturated fat +1401.6%
Contains more Mono. FatMonounsaturated fat +67%

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. Saltine cracker (includes oyster, soda, soup) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172746/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.