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  6. Spelt vs. Flank steak

Spelt vs. Flank steak — In-Depth Nutrition Comparison

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How are Spelt and Flank steak different?

  • Spelt is richer in Manganese, Copper, Fiber, Iron, Phosphorus, and Magnesium, while Flank steak is higher in Vitamin B12, Selenium, and Vitamin B6.
  • Spelt covers your daily need of Manganese 129% more than Flank steak.

Spelt, uncooked and Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled types were used in this article.

Infographic

Spelt vs Flank steak infographic
Infographic link

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.
Spelt
Spelt
8
:
2
Flank steak
Flank steak
Contains more Calcium +35%
Contains more Iron +155.2%
Contains more Magnesium +491.3%
Contains more Phosphorus +91%
Contains more Potassium +14.5%
Contains less Sodium -85.7%
Contains more Copper +523.2%
Contains more Manganese +33044.4%
Contains more Zinc +49.4%
Contains more Selenium +151.3%
Spelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 167% 98% 172% 35% 2% 90% 171% 390% 64%
Flank steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 66% 17% 90% 30% 8% 134% 28% 2% 161%
Contains more Calcium +35%
Contains more Iron +155.2%
Contains more Magnesium +491.3%
Contains more Phosphorus +91%
Contains more Potassium +14.5%
Contains less Sodium -85.7%
Contains more Copper +523.2%
Contains more Manganese +33044.4%
Contains more Zinc +49.4%
Contains more Selenium +151.3%

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.
Spelt
Spelt
6
:
4
Flank steak
Flank steak
Contains more Vitamin A +∞%
Contains more Vitamin E +107.9%
Contains more Vitamin B1 +385.3%
Contains more Vitamin B5 +96%
Contains more Folate +400%
Contains more Vitamin K +157.1%
Contains more Vitamin B2 +17.7%
Contains more Vitamin B6 +151.7%
Contains more Vitamin B12 +∞%
Equal in Vitamin B3 - 7.363
Spelt
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 16% 0% 0% 91% 27% 129% 65% 54% 34% 0% 10%
Flank steak
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 8% 0% 0% 19% 31% 139% 33% 134% 7% 204% 4%
Contains more Vitamin A +∞%
Contains more Vitamin E +107.9%
Contains more Vitamin B1 +385.3%
Contains more Vitamin B5 +96%
Contains more Folate +400%
Contains more Vitamin K +157.1%
Contains more Vitamin B2 +17.7%
Contains more Vitamin B6 +151.7%
Contains more Vitamin B12 +∞%
Equal in Vitamin B3 - 7.363

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
Spelt
2
:
3
Flank steak
Flank steak
Contains more Carbs +∞%
Contains more Protein +89.8%
Contains more Fats +238.7%
Contains more Water +482.3%
Spelt
15% 2% 70% 11% 2%
Protein: 14.57 g
Fats: 2.43 g
Carbs: 70.19 g
Water: 11.02 g
Other: 1.79 g
Flank steak
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Contains more Carbs +∞%
Contains more Protein +89.8%
Contains more Fats +238.7%
Contains more Water +482.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spelt
Spelt
2
:
1
Flank steak
Flank steak
Contains less Saturated Fat -88%
Contains more Polyunsaturated fat +290.7%
Contains more Monounsaturated Fat +645.4%
Spelt
19% 21% 60%
Saturated Fat: 0.406 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 1.258 g
Flank steak
48% 47% 5%
Saturated Fat: 3.395 g
Monounsaturated Fat: 3.317 g
Polyunsaturated fat: 0.322 g
Contains less Saturated Fat -88%
Contains more Polyunsaturated fat +290.7%
Contains more Monounsaturated Fat +645.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spelt Flank steak
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Spelt Flank steak Opinion
Net carbs 59.49g 0g Spelt
Protein 14.57g 27.66g Flank steak
Fats 2.43g 8.23g Flank steak
Carbs 70.19g 0g Spelt
Calories 338kcal 192kcal Spelt
Starch 53.92g Spelt
Fructose 0.24g Spelt
Sugar 6.82g 0g Flank steak
Fiber 10.7g 0g Spelt
Calcium 27mg 20mg Spelt
Iron 4.44mg 1.74mg Spelt
Magnesium 136mg 23mg Spelt
Phosphorus 401mg 210mg Spelt
Potassium 388mg 339mg Spelt
Sodium 8mg 56mg Spelt
Zinc 3.28mg 4.9mg Flank steak
Copper 0.511mg 0.082mg Spelt
Manganese 2.983mg 0.009mg Spelt
Selenium 11.7µg 29.4µg Flank steak
Vitamin A 10IU 0IU Spelt
Vitamin E 0.79mg 0.38mg Spelt
Vitamin B1 0.364mg 0.075mg Spelt
Vitamin B2 0.113mg 0.133mg Flank steak
Vitamin B3 6.843mg 7.363mg Flank steak
Vitamin B5 1.068mg 0.545mg Spelt
Vitamin B6 0.23mg 0.579mg Flank steak
Folate 45µg 9µg Spelt
Vitamin B12 0µg 1.63µg Flank steak
Vitamin K 3.6µg 1.4µg Spelt
Tryptophan 0.132mg 0.182mg Flank steak
Threonine 0.443mg 1.105mg Flank steak
Isoleucine 0.552mg 1.259mg Flank steak
Leucine 1.07mg 2.201mg Flank steak
Lysine 0.409mg 2.338mg Flank steak
Methionine 0.258mg 0.72mg Flank steak
Phenylalanine 0.737mg 1.093mg Flank steak
Valine 0.681mg 1.372mg Flank steak
Histidine 0.36mg 0.883mg Flank steak
Cholesterol 0mg 79mg Spelt
Saturated Fat 0.406g 3.395g Spelt
Monounsaturated Fat 0.445g 3.317g Flank steak
Polyunsaturated fat 1.258g 0.322g Spelt
Omega-3 - ALA 0.065g Spelt

Which food is preferable for your diet?

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

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
35%
Spelt
48%
Flank steak
Minerals Daily Need Coverage Score
119%
Spelt
54%
Flank steak

Comparison summary

Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 48mg)
Which food is lower in Cholesterol?
Spelt
Spelt is lower in Cholesterol (difference - 79mg)
Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 2.989g)
Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food is lower in Sugar?
Flank steak
Flank steak is lower in Sugar (difference - 6.82g)
Which food is lower in glycemic index?
Flank steak
Flank steak is lower in glycemic index (difference - 63)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
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.

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. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169745/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.