Semolina vs. Flank steak — In-Depth Nutrition Comparison
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The main differences between semolina and flank steak
- Semolina is richer in manganese, copper, and vitamin B1, yet flank steak is richer in vitamin B12, zinc, selenium, vitamin B3, and iron.
- Daily need coverage for vitamin B12 for flank steak is 68% higher.
- Semolina contains 115 times more manganese than flank steak. Semolina contains 1.035mg of manganese, while flank steak contains 0.009mg.
- Semolina contains less saturated fat.
- Flank steak has a lower glycemic index than semolina.
Food types used in this article are Rice, white, long-grain, parboiled, unenriched, dry and Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled.
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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 | +17.4% |
| Contains more CalciumCalcium | +255% |
| Contains more CopperCopper | +246.3% |
| Contains less SodiumSodium | -96.4% |
| Contains more ManganeseManganese | +11400% |
| Contains more PotassiumPotassium | +94.8% |
| Contains more IronIron | +135.1% |
| Contains more ZincZinc | +380.4% |
| Contains more PhosphorusPhosphorus | +37.3% |
| Contains more SeleniumSelenium | +47.7% |
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 B1Vitamin B1 | +198.7% |
| Contains more Vitamin B5Vitamin B5 | +23.3% |
| Contains more Vitamin EVitamin E | +1166.7% |
| Contains more Vitamin B2Vitamin B2 | +166% |
| Contains more Vitamin B3Vitamin B3 | +45.9% |
| Contains more Vitamin B6Vitamin B6 | +28.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +1300% |
| Contains more FolateFolate | +12.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
7.51 g
Fats:
1.03 g
Carbs:
80.89 g
Water:
9.86 g
Other:
0.71 g
Protein:
27.66 g
Fats:
8.23 g
Carbs:
0 g
Water:
64.17 g
Other:
0 g
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +-1283.3% |
| Contains more ProteinProtein | +268.3% |
| Contains more FatsFats | +699% |
| Contains more WaterWater | +550.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.294 g
Monounsaturated fat:
Mono. Fat
0.258 g
Polyunsaturated fat:
Poly. Fat
0.322 g
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 | -91.3% |
| Contains more Mono. FatMonounsaturated fat | +1185.7% |
~equal in
Polyunsaturated fat
~0.322g
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 Sodium |
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| Lower in Saturated fat |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 0µg | 1.63µg | 68% |
| Manganese | 1.035mg | 0.009mg | 45% |
| Protein | 7.51g | 27.66g | 40% |
| Zinc | 1.02mg | 4.9mg | 35% |
| Starch | 68.29g | 28% | |
| Carbs | 80.89g | 0g | 27% |
| Cholesterol | 0mg | 79mg | 26% |
| Copper | 0.284mg | 0.082mg | 22% |
| Choline | 105.4mg | 19% | |
| Selenium | 19.9µg | 29.4µg | 17% |
| Vitamin B3 | 5.048mg | 7.363mg | 14% |
| Saturated fat | 0.294g | 3.395g | 14% |
| Iron | 0.74mg | 1.74mg | 13% |
| Vitamin B1 | 0.224mg | 0.075mg | 12% |
| Fats | 1.03g | 8.23g | 11% |
| Vitamin B6 | 0.452mg | 0.579mg | 10% |
| Calories | 374kcal | 192kcal | 9% |
| Phosphorus | 153mg | 210mg | 8% |
| Monounsaturated fat | 0.258g | 3.317g | 8% |
| Fiber | 1.8g | 0g | 7% |
| Vitamin B2 | 0.05mg | 0.133mg | 6% |
| Potassium | 174mg | 339mg | 5% |
| Calcium | 71mg | 20mg | 5% |
| Vitamin B5 | 0.672mg | 0.545mg | 3% |
| Vitamin E | 0.03mg | 0.38mg | 2% |
| Sodium | 2mg | 56mg | 2% |
| Vitamin K | 0.1µg | 1.4µg | 1% |
| Magnesium | 27mg | 23mg | 1% |
| Net carbs | 79.09g | 0g | N/A |
| Sugar | 0.33g | 0g | N/A |
| Folate | 8µg | 9µg | 0% |
| Polyunsaturated fat | 0.322g | 0.322g | 0% |
| Tryptophan | 0.103mg | 0.182mg | 0% |
| Threonine | 0.271mg | 1.105mg | 0% |
| Isoleucine | 0.339mg | 1.259mg | 0% |
| Leucine | 0.656mg | 2.201mg | 0% |
| Lysine | 0.215mg | 2.338mg | 0% |
| Methionine | 0.183mg | 0.72mg | 0% |
| Phenylalanine | 0.398mg | 1.093mg | 0% |
| Valine | 0.47mg | 1.372mg | 0% |
| Histidine | 0.185mg | 0.883mg | 0% |
| Fructose | 0.02g | 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
24%
49%
Minerals Daily Need Coverage Score
52%
54%
Comparison summary
Which food is lower in Cholesterol?
Semolina is lower in Cholesterol (difference - 79mg)
Which food contains less Sodium?
Semolina contains less Sodium (difference - 54mg)
Which food is lower in Saturated fat?
Semolina is lower in Saturated fat (difference - 3.101g)
Which food is lower in Sugar?
Flank steak is lower in Sugar (difference - 0.33g)
Which food is lower in glycemic index?
Flank steak is lower in glycemic index (difference - 54)
Which food is cheaper?
Flank steak is cheaper (difference - $1.4)
Which food is richer in vitamins?
Flank steak is relatively richer in vitamins
Which food is richer in minerals?
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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.