Soy sauce vs. Flank steak — In-Depth Nutrition Comparison

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Differences between soy sauce and flank steak

Soy sauce has more manganese, while flank steak has more vitamin B12, selenium, zinc, vitamin B6, vitamin B3, and choline.
Soy sauce's daily need coverage for sodium is 236% higher.
Flank steak contains 113 times less manganese than soy sauce. Soy sauce contains 1.018mg of manganese, while flank steak contains 0.009mg.
The amount of sodium in flank steak is lower.
Flank steak has a lower glycemic index. The glycemic index of flank steak is 0, while the glycemic index of soy sauce is 15.

The food types used in this comparison are Soy sauce made from soy and wheat (shoyu) 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.

Soy sauce

Flank steak

Contains more MagnesiumMagnesium	+221.7%
Contains more CalciumCalcium	+65%
Contains more PotassiumPotassium	+28.3%
Contains more ManganeseManganese	+11211.1%

Contains more IronIron	+20%
Contains more CopperCopper	+90.7%
Contains more ZincZinc	+463.2%
Contains more PhosphorusPhosphorus	+26.5%
Contains less SodiumSodium	-99%
Contains more SeleniumSelenium	+5780%

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.

Soy sauce

Flank steak

Contains more Vitamin B2Vitamin B2	+24.1%
Contains more FolateFolate	+55.6%

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+127.3%
Contains more Vitamin B3Vitamin B3	+235.3%
Contains more Vitamin B5Vitamin B5	+83.5%
Contains more Vitamin B6Vitamin B6	+291.2%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more Vitamin KVitamin K	+∞%
Contains more CholineCholine	+476%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Sodium	5493mg	56mg	236%
Vitamin B12	0µg	1.63µg	68%
Selenium	0.5µg	29.4µg	53%
Manganese	1.018mg	0.009mg	44%
Protein	8.14g	27.66g	39%
Zinc	0.87mg	4.9mg	37%
Vitamin B6	0.148mg	0.579mg	33%
Vitamin B3	2.196mg	7.363mg	32%
Cholesterol	0mg	79mg	26%
Choline	18.3mg	105.4mg	16%
Saturated fat	0.073g	3.395g	15%
Fats	0.57g	8.23g	12%
Magnesium	74mg	23mg	12%
Monounsaturated fat	0.088g	3.317g	8%
Calories	53kcal	192kcal	7%
Phosphorus	166mg	210mg	6%
Vitamin B5	0.297mg	0.545mg	5%
Copper	0.043mg	0.082mg	4%
Vitamin B1	0.033mg	0.075mg	4%
Iron	1.45mg	1.74mg	4%
Vitamin E	0mg	0.38mg	3%
Potassium	435mg	339mg	3%
Fiber	0.8g	0g	3%
Vitamin B2	0.165mg	0.133mg	2%
Carbs	4.93g	0g	2%
Vitamin K	0µg	1.4µg	1%
Folate	14µg	9µg	1%
Calcium	33mg	20mg	1%
Net carbs	4.13g	0g	N/A
Sugar	0.4g	0g	N/A
Polyunsaturated fat	0.263g	0.322g	0%
Tryptophan	0.096mg	0.182mg	0%
Threonine	0.271mg	1.105mg	0%
Isoleucine	0.318mg	1.259mg	0%
Leucine	0.537mg	2.201mg	0%
Lysine	0.381mg	2.338mg	0%
Methionine	0.097mg	0.72mg	0%
Phenylalanine	0.353mg	1.093mg	0%
Valine	0.332mg	1.372mg	0%
Histidine	0.174mg	0.883mg	0%