Pretzel vs. Flank steak — In-Depth Nutrition Comparison
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A recap on differences between pretzel and flank steak
- Pretzel is higher in manganese, folate, iron, and vitamin B1, yet flank steak is higher in vitamin B12, selenium, vitamin B6, and zinc.
- Flank steak covers your daily vitamin B12 needs 68% more than pretzel.
- Pretzel contains 113 times more manganese than flank steak. While pretzel contains 1.015mg of manganese, flank steak contains only 0.009mg.
- The amount of sodium in flank steak is lower.
- The glycemic index of flank steak is lower.
Food varieties used in this article are Snacks, pretzels, hard, plain, salted 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 | +26.1% |
| Contains more CalciumCalcium | +35% |
| Contains more IronIron | +163.2% |
| Contains more CopperCopper | +90.2% |
| Contains more ManganeseManganese | +11177.8% |
| Contains more PotassiumPotassium | +52% |
| Contains more ZincZinc | +371.2% |
| Contains more PhosphorusPhosphorus | +64.1% |
| Contains less SodiumSodium | -95.5% |
| Contains more SeleniumSelenium | +568.2% |
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 CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +23.7% |
| Contains more Vitamin B1Vitamin B1 | +465.3% |
| Contains more Vitamin B2Vitamin B2 | +149.6% |
| Contains more Vitamin KVitamin K | +100% |
| Contains more FolateFolate | +1744.4% |
| Contains more Vitamin B3Vitamin B3 | +39.7% |
| Contains more Vitamin B5Vitamin B5 | +69.3% |
| Contains more Vitamin B6Vitamin B6 | +682.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +257.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0µg | 1.63µg | 68% |
| Sodium | 1240mg | 56mg | 51% |
| Selenium | 4.4µg | 29.4µg | 45% |
| Manganese | 1.015mg | 0.009mg | 44% |
| Vitamin B6 | 0.074mg | 0.579mg | 39% |
| Folate | 166µg | 9µg | 39% |
| Iron | 4.58mg | 1.74mg | 36% |
| Zinc | 1.04mg | 4.9mg | 35% |
| Protein | 10.04g | 27.66g | 35% |
| Starch | 72.58g | 30% | |
| Vitamin B1 | 0.424mg | 0.075mg | 29% |
| Carbs | 80.39g | 0g | 27% |
| Cholesterol | 0mg | 79mg | 26% |
| Vitamin B2 | 0.332mg | 0.133mg | 15% |
| Fiber | 3.4g | 0g | 14% |
| Choline | 29.5mg | 105.4mg | 14% |
| Saturated fat | 0.391g | 3.395g | 14% |
| Vitamin B3 | 5.27mg | 7.363mg | 13% |
| Phosphorus | 128mg | 210mg | 12% |
| Calories | 384kcal | 192kcal | 10% |
| Fats | 2.93g | 8.23g | 8% |
| Copper | 0.156mg | 0.082mg | 8% |
| Polyunsaturated fat | 1.291g | 0.322g | 6% |
| Monounsaturated fat | 0.727g | 3.317g | 6% |
| Vitamin B5 | 0.322mg | 0.545mg | 4% |
| Potassium | 223mg | 339mg | 3% |
| Vitamin C | 2.1mg | 0mg | 2% |
| Vitamin E | 0.47mg | 0.38mg | 1% |
| Vitamin K | 2.8µg | 1.4µg | 1% |
| Magnesium | 29mg | 23mg | 1% |
| Calcium | 27mg | 20mg | 1% |
| Net carbs | 76.99g | 0g | N/A |
| Sugar | 2.21g | 0g | N/A |
| Trans fat | 0.004g | N/A | |
| Tryptophan | 0.097mg | 0.182mg | 0% |
| Threonine | 0.25mg | 1.105mg | 0% |
| Isoleucine | 0.407mg | 1.259mg | 0% |
| Leucine | 0.757mg | 2.201mg | 0% |
| Lysine | 0.257mg | 2.338mg | 0% |
| Methionine | 0.177mg | 0.72mg | 0% |
| Phenylalanine | 0.52mg | 1.093mg | 0% |
| Valine | 0.48mg | 1.372mg | 0% |
| Histidine | 0.22mg | 0.883mg | 0% |
| Fructose | 0.31g | 0% | |
| Omega-3 - ALA | 0.063g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 1.223g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.04 g
Fats:
2.93 g
Carbs:
80.39 g
Water:
3.13 g
Other:
3.51 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 | +-5950% |
| Contains more ProteinProtein | +175.5% |
| Contains more FatsFats | +180.9% |
| Contains more WaterWater | +1950.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.391 g
Monounsaturated fat:
Mono. Fat
0.727 g
Polyunsaturated fat:
Poly. Fat
1.291 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 | -88.5% |
| Contains more Poly. FatPolyunsaturated fat | +300.9% |
| Contains more Mono. FatMonounsaturated fat | +356.3% |
