Soba vs. Flank steak — In-Depth Nutrition Comparison
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Summary of differences between soba and flank steak
- Soba has more manganese; however, flank steak is higher in vitamin B12, zinc, vitamin B3, vitamin B6, phosphorus, iron, and potassium.
- Flank steak covers your daily need for vitamin B12, 68% more than soba.
- Soba has 42 times more manganese than flank steak. While soba has 0.374mg of manganese, flank steak has only 0.009mg.
- Soba has less saturated fat.
- The glycemic index of soba is higher.
These are the specific foods used in this comparison Noodles, japanese, soba, cooked 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 ManganeseManganese | +4055.6% |
| Contains more MagnesiumMagnesium | +155.6% |
| Contains more CalciumCalcium | +400% |
| Contains more PotassiumPotassium | +868.6% |
| Contains more IronIron | +262.5% |
| Contains more CopperCopper | +925% |
| Contains more ZincZinc | +3983.3% |
| Contains more PhosphorusPhosphorus | +740% |
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 | +25.3% |
| Contains more Vitamin B2Vitamin B2 | +411.5% |
| Contains more Vitamin B3Vitamin B3 | +1343.7% |
| Contains more Vitamin B5Vitamin B5 | +131.9% |
| Contains more Vitamin B6Vitamin B6 | +1347.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +28.6% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
5.06 g
Fats:
0.1 g
Carbs:
21.44 g
Water:
73.01 g
Other:
0.39 g
Protein:
27.66 g
Fats:
8.23 g
Carbs:
0 g
Water:
64.17 g
Other:
0 g
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +13.8% |
| Contains more OtherOther | +-750% |
| Contains more ProteinProtein | +446.6% |
| Contains more FatsFats | +8130% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.019 g
Monounsaturated fat:
Mono. Fat
0.026 g
Polyunsaturated fat:
Poly. Fat
0.031 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 | -99.4% |
| Contains more Mono. FatMonounsaturated fat | +12657.7% |
| Contains more Poly. FatPolyunsaturated fat | +938.7% |
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 Saturated fat |
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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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| Rich in vitamins |
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| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 0µg | 1.63µg | 68% |
| Selenium | 29.4µg | 53% | |
| Protein | 5.06g | 27.66g | 45% |
| Vitamin B3 | 0.51mg | 7.363mg | 43% |
| Zinc | 0.12mg | 4.9mg | 43% |
| Vitamin B6 | 0.04mg | 0.579mg | 41% |
| Cholesterol | 0mg | 79mg | 26% |
| Phosphorus | 25mg | 210mg | 26% |
| Choline | 105.4mg | 19% | |
| Manganese | 0.374mg | 0.009mg | 16% |
| Iron | 0.48mg | 1.74mg | 16% |
| Saturated fat | 0.019g | 3.395g | 15% |
| Fats | 0.1g | 8.23g | 13% |
| Potassium | 35mg | 339mg | 9% |
| Copper | 0.008mg | 0.082mg | 8% |
| Monounsaturated fat | 0.026g | 3.317g | 8% |
| Vitamin B2 | 0.026mg | 0.133mg | 8% |
| Carbs | 21.44g | 0g | 7% |
| Vitamin B5 | 0.235mg | 0.545mg | 6% |
| Calories | 99kcal | 192kcal | 5% |
| Magnesium | 9mg | 23mg | 3% |
| Vitamin E | 0.38mg | 3% | |
| Vitamin B1 | 0.094mg | 0.075mg | 2% |
| Calcium | 4mg | 20mg | 2% |
| Polyunsaturated fat | 0.031g | 0.322g | 2% |
| Vitamin K | 1.4µg | 1% | |
| Folate | 7µg | 9µg | 1% |
| Net carbs | 21.44g | 0g | N/A |
| Sodium | 60mg | 56mg | 0% |
| Tryptophan | 0.072mg | 0.182mg | 0% |
| Threonine | 0.177mg | 1.105mg | 0% |
| Isoleucine | 0.195mg | 1.259mg | 0% |
| Leucine | 0.33mg | 2.201mg | 0% |
| Lysine | 0.214mg | 2.338mg | 0% |
| Methionine | 0.072mg | 0.72mg | 0% |
| Phenylalanine | 0.217mg | 1.093mg | 0% |
| Valine | 0.249mg | 1.372mg | 0% |
| Histidine | 0.119mg | 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
5%
49%
Minerals Daily Need Coverage Score
10%
54%
Comparison summary
Which food is lower in Cholesterol?
Soba is lower in Cholesterol (difference - 79mg)
Which food is lower in Sugar?
Soba is lower in Sugar (difference - 0g)
Which food is lower in Saturated fat?
Soba is lower in Saturated fat (difference - 3.376g)
Which food contains less Sodium?
Flank steak contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Flank steak is lower in glycemic index (difference - 46)
Which food is richer in minerals?
Flank steak is relatively richer in minerals
Which food is richer in vitamins?
Flank steak is relatively richer in vitamins
Which food is cheaper?
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The foods are relatively equal in price ($)