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Spaghetti vs. Flank steak — In-Depth Nutrition Comparison

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How are spaghetti and flank steak different?

  • Spaghetti is higher in manganese; however, flank steak is richer in vitamin B12, vitamin B3, vitamin B6, zinc, phosphorus, choline, and iron.
  • Daily need coverage for vitamin B12 for flank steak is 68% higher.
  • Spaghetti contains 36 times more manganese than flank steak. While spaghetti contains 0.322mg of manganese, flank steak contains only 0.009mg.
  • Spaghetti has less saturated fat.
  • Flank steak has a lower glycemic index (0) than spaghetti (49).

Pasta, cooked, unenriched, without added salt and Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled are the varieties used in this article.

Infographic

Spaghetti vs Flank steak infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 2.1% 3.9% 19% 33% 14% 25% 0.13% 42% 144%
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 CopperCopper +22%
Contains less SodiumSodium -98.2%
Contains more ManganeseManganese +3477.8%
Contains more MagnesiumMagnesium +27.8%
Contains more CalciumCalcium +185.7%
Contains more PotassiumPotassium +670.5%
Contains more IronIron +248%
Contains more ZincZinc +860.8%
Contains more PhosphorusPhosphorus +262.1%
Contains more SeleniumSelenium +11.4%

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% 1.2% 0% 5% 4.6% 7.5% 6.7% 11% 0% 0% 5.3% 3.5%
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 EVitamin E +533.3%
Contains more Vitamin B1Vitamin B1 +275%
Contains more Vitamin B2Vitamin B2 +565%
Contains more Vitamin B3Vitamin B3 +1740.8%
Contains more Vitamin B5Vitamin B5 +386.6%
Contains more Vitamin B6Vitamin B6 +1081.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +28.6%
Contains more CholineCholine +1546.9%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 31% 62%
Protein: 5.8 g
Fats: 0.93 g
Carbs: 30.86 g
Water: 62.13 g
Other: 0.28 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 +-566.7%
Contains more ProteinProtein +376.9%
Contains more FatsFats +784.9%
~equal in Water ~64.17g

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 21% 52%
Saturated fat: Sat. Fat 0.176 g
Monounsaturated fat: Mono. Fat 0.131 g
Polyunsaturated fat: Poly. Fat 0.326 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 -94.8%
Contains more Mono. FatMonounsaturated fat +2432.1%
~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.
Spaghetti Flank steak
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Spaghetti Flank steak DV% diff.
Vitamin B12 0µg 1.63µg 68%
Vitamin B3 0.4mg 7.363mg 44%
Protein 5.8g 27.66g 44%
Vitamin B6 0.049mg 0.579mg 41%
Zinc 0.51mg 4.9mg 40%
Cholesterol 0mg 79mg 26%
Phosphorus 58mg 210mg 22%
Choline 6.4mg 105.4mg 18%
Iron 0.5mg 1.74mg 16%
Saturated fat 0.176g 3.395g 15%
Manganese 0.322mg 0.009mg 14%
Fats 0.93g 8.23g 11%
Starch 26.01g 11%
Carbs 30.86g 0g 10%
Vitamin B5 0.112mg 0.545mg 9%
Vitamin B2 0.02mg 0.133mg 9%
Potassium 44mg 339mg 9%
Monounsaturated fat 0.131g 3.317g 8%
Fiber 1.8g 0g 7%
Selenium 26.4µg 29.4µg 5%
Vitamin B1 0.02mg 0.075mg 5%
Calories 158kcal 192kcal 2%
Vitamin E 0.06mg 0.38mg 2%
Sodium 1mg 56mg 2%
Copper 0.1mg 0.082mg 2%
Vitamin K 0µg 1.4µg 1%
Folate 7µg 9µg 1%
Calcium 7mg 20mg 1%
Magnesium 18mg 23mg 1%
Net carbs 29.06g 0g N/A
Sugar 0.56g 0g N/A
Polyunsaturated fat 0.326g 0.322g 0%
Tryptophan 0.083mg 0.182mg 0%
Threonine 0.206mg 1.105mg 0%
Isoleucine 0.228mg 1.259mg 0%
Leucine 0.44mg 2.201mg 0%
Lysine 0.133mg 2.338mg 0%
Methionine 0.065mg 0.72mg 0%
Phenylalanine 0.297mg 1.093mg 0%
Valine 0.262mg 1.372mg 0%
Histidine 0.132mg 0.883mg 0%
Fructose 0.03g 0%
Omega-3 - ALA 0.024g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spaghetti Flank steak
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
3%
Spaghetti
49%
Flank steak
Minerals Daily Need Coverage Score
30%
Spaghetti
54%
Flank steak

Comparison summary

Which food is lower in Cholesterol?
Spaghetti
Spaghetti is lower in Cholesterol (difference - 79mg)
Which food contains less Sodium?
Spaghetti
Spaghetti contains less Sodium (difference - 55mg)
Which food is lower in Saturated fat?
Spaghetti
Spaghetti is lower in Saturated fat (difference - 3.219g)
Which food is lower in Sugar?
Flank steak
Flank steak is lower in Sugar (difference - 0.56g)
Which food is lower in glycemic index?
Flank steak
Flank steak is lower in glycemic index (difference - 49)
Which food is cheaper?
Flank steak
Flank steak is cheaper (difference - $1.6)
Which food is richer in minerals?
Flank steak
Flank steak is relatively richer in minerals
Which food is richer in vitamins?
Flank steak
Flank steak is relatively richer in vitamins

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. Spaghetti - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168928/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.