Spread vs. Flank steak — In-Depth Nutrition Comparison
Compare
Differences between spread and flank steak
- Spread contains less selenium, vitamin B6, zinc, vitamin B3, phosphorus, vitamin B12, and iron than flank steak.
- Spread's daily need coverage for sodium is 42% higher.
- Flank steak contains 2 times less saturated fat than spread. Spread contains 5.977g of saturated fat, while flank steak contains 3.395g.
- The amount of sodium in flank steak is lower.
The food types used in this comparison are Sandwich spread, pork, beef and Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled.
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.
| Contains more CopperCopper | +58.5% |
| Contains more ManganeseManganese | +188.9% |
| Contains more MagnesiumMagnesium | +187.5% |
| Contains more CalciumCalcium | +66.7% |
| Contains more PotassiumPotassium | +208.2% |
| Contains more IronIron | +120.3% |
| Contains more ZincZinc | +380.4% |
| Contains more PhosphorusPhosphorus | +255.9% |
| Contains less SodiumSodium | -94.5% |
| Contains more SeleniumSelenium | +203.1% |
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 AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +357.9% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +129.3% |
| Contains more Vitamin KVitamin K | +14.3% |
| Contains more Vitamin B3Vitamin B3 | +325.6% |
| Contains more Vitamin B5Vitamin B5 | +26.7% |
| Contains more Vitamin B6Vitamin B6 | +382.5% |
| Contains more Vitamin B12Vitamin B12 | +45.5% |
| Contains more FolateFolate | +350% |
| Contains more CholineCholine | +69.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Sodium | 1013mg | 56mg | 42% |
| Protein | 7.66g | 27.66g | 40% |
| Selenium | 9.7µg | 29.4µg | 36% |
| Vitamin B3 | 1.73mg | 7.363mg | 35% |
| Vitamin B6 | 0.12mg | 0.579mg | 35% |
| Zinc | 1.02mg | 4.9mg | 35% |
| Phosphorus | 59mg | 210mg | 22% |
| Vitamin B12 | 1.12µg | 1.63µg | 21% |
| Polyunsaturated fat | 2.565g | 0.322g | 15% |
| Fats | 17.34g | 8.23g | 14% |
| Cholesterol | 38mg | 79mg | 14% |
| Iron | 0.79mg | 1.74mg | 12% |
| Saturated fat | 5.977g | 3.395g | 12% |
| Monounsaturated fat | 7.584g | 3.317g | 11% |
| Vitamin E | 1.74mg | 0.38mg | 9% |
| Choline | 62.3mg | 105.4mg | 8% |
| Vitamin B1 | 0.172mg | 0.075mg | 8% |
| Potassium | 110mg | 339mg | 7% |
| Copper | 0.13mg | 0.082mg | 5% |
| Magnesium | 8mg | 23mg | 4% |
| Carbs | 11.94g | 0g | 4% |
| Vitamin A | 26µg | 0µg | 3% |
| Vitamin D | 0.6µg | 3% | |
| Vitamin D | 22IU | 3% | |
| Folate | 2µg | 9µg | 2% |
| Calories | 235kcal | 192kcal | 2% |
| Vitamin B5 | 0.43mg | 0.545mg | 2% |
| Manganese | 0.026mg | 0.009mg | 1% |
| Fiber | 0.2g | 0g | 1% |
| Calcium | 12mg | 20mg | 1% |
| Net carbs | 11.74g | 0g | N/A |
| Vitamin B2 | 0.134mg | 0.133mg | 0% |
| Vitamin K | 1.6µg | 1.4µg | 0% |
| Tryptophan | 0.082mg | 0.182mg | 0% |
| Threonine | 0.334mg | 1.105mg | 0% |
| Isoleucine | 0.334mg | 1.259mg | 0% |
| Leucine | 0.6mg | 2.201mg | 0% |
| Lysine | 0.663mg | 2.338mg | 0% |
| Methionine | 0.196mg | 0.72mg | 0% |
| Phenylalanine | 0.301mg | 1.093mg | 0% |
| Valine | 0.356mg | 1.372mg | 0% |
| Histidine | 0.279mg | 0.883mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
7.66 g
Fats:
17.34 g
Carbs:
11.94 g
Water:
60.28 g
Other:
2.78 g
Protein:
27.66 g
Fats:
8.23 g
Carbs:
0 g
Water:
64.17 g
Other:
0 g
| Contains more FatsFats | +110.7% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +-4733.3% |
| Contains more ProteinProtein | +261.1% |
~equal in
Water
~64.17g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
5.977 g
Monounsaturated fat:
Mono. Fat
7.584 g
Polyunsaturated fat:
Poly. Fat
2.565 g
Saturated fat:
Sat. Fat
3.395 g
Monounsaturated fat:
Mono. Fat
3.317 g
Polyunsaturated fat:
Poly. Fat
0.322 g
| Contains more Mono. FatMonounsaturated fat | +128.6% |
| Contains more Poly. FatPolyunsaturated fat | +696.6% |
| Contains less Sat. FatSaturated fat | -43.2% |