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  6. Spätzle vs. Flank steak

Spätzle vs. Flank steak — In-Depth Nutrition Comparison

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How are spätzle and flank steak different?

  • Spätzle is richer in manganese, while flank steak is higher in vitamin B12, vitamin B3, vitamin B6, zinc, phosphorus, choline, and iron.
  • Flank steak covers your daily need for vitamin B12, 64% more than spätzle.
  • Spätzle contains 35 times more manganese than flank steak. Spätzle contains 0.315mg of manganese, while flank steak contains 0.009mg.
  • Spätzle is lower in cholesterol.

Noodles, egg, cooked, unenriched, with added salt and Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled types were used in this article.

Infographic

Spätzle 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 15% 3.6% 3.4% 23% 33% 18% 33% 22% 41% 130%
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 +19.5%
Contains more ManganeseManganese +3400%
Contains more CalciumCalcium +66.7%
Contains more PotassiumPotassium +792.1%
Contains more IronIron +190%
Contains more ZincZinc +653.8%
Contains more PhosphorusPhosphorus +176.3%
Contains less SodiumSodium -66.1%
Contains more SeleniumSelenium +23%
~equal in Magnesium ~23mg

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% 2% 3.4% 0% 7.5% 4.6% 7.5% 16% 11% 11% 0% 5.3% 14%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +123.5%
Contains more Vitamin B1Vitamin B1 +150%
Contains more Vitamin B2Vitamin B2 +565%
Contains more Vitamin B3Vitamin B3 +1740.8%
Contains more Vitamin B5Vitamin B5 +107.2%
Contains more Vitamin B6Vitamin B6 +1158.7%
Contains more Vitamin B12Vitamin B12 +1711.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +28.6%
Contains more CholineCholine +310.1%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Spätzle Flank steak DV% diff.
Vitamin B12 0.09µg 1.63µg 64%
Protein 4.54g 27.66g 46%
Vitamin B3 0.4mg 7.363mg 44%
Vitamin B6 0.046mg 0.579mg 41%
Zinc 0.65mg 4.9mg 39%
Phosphorus 76mg 210mg 19%
Cholesterol 29mg 79mg 17%
Saturated fat 0.419g 3.395g 14%
Choline 25.7mg 105.4mg 14%
Iron 0.6mg 1.74mg 14%
Manganese 0.315mg 0.009mg 13%
Selenium 23.9µg 29.4µg 10%
Vitamin B2 0.02mg 0.133mg 9%
Fats 2.07g 8.23g 9%
Potassium 38mg 339mg 9%
Carbs 25.16g 0g 8%
Monounsaturated fat 0.581g 3.317g 7%
Vitamin B5 0.263mg 0.545mg 6%
Fiber 1.2g 0g 5%
Sodium 165mg 56mg 5%
Vitamin B1 0.03mg 0.075mg 4%
Calories 138kcal 192kcal 3%
Polyunsaturated fat 0.552g 0.322g 2%
Copper 0.098mg 0.082mg 2%
Calcium 12mg 20mg 1%
Vitamin A 6µg 0µg 1%
Vitamin E 0.17mg 0.38mg 1%
Folate 7µg 9µg 1%
Vitamin K 0µg 1.4µg 1%
Net carbs 23.96g 0g N/A
Magnesium 21mg 23mg 0%
Sugar 0.4g 0g N/A
Trans fat 0.029g N/A
Tryptophan 0.043mg 0.182mg 0%
Threonine 0.138mg 1.105mg 0%
Isoleucine 0.19mg 1.259mg 0%
Leucine 0.365mg 2.201mg 0%
Lysine 0.137mg 2.338mg 0%
Methionine 0.086mg 0.72mg 0%
Phenylalanine 0.24mg 1.093mg 0%
Valine 0.22mg 1.372mg 0%
Histidine 0.121mg 0.883mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 2% 25% 68%
Protein: 4.54 g
Fats: 2.07 g
Carbs: 25.16 g
Water: 67.73 g
Other: 0.5 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 +-933.3%
Contains more ProteinProtein +509.3%
Contains more FatsFats +297.6%
~equal in Water ~64.17g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 37% 36%
Saturated fat: Sat. Fat 0.419 g
Monounsaturated fat: Mono. Fat 0.581 g
Polyunsaturated fat: Poly. Fat 0.552 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 -87.7%
Contains more Poly. FatPolyunsaturated fat +71.4%
Contains more Mono. FatMonounsaturated fat +470.9%

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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. Spätzle - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169762/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.