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Strudel vs. Flank steak — In-Depth Nutrition Comparison

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What are the main differences between strudel and flank steak?

  • Strudel is richer in iron, calcium, vitamin A, vitamin B1, vitamin B2, and folate, while flank steak is higher in zinc and vitamin B3.
  • Strudel's daily need coverage for iron is 52% higher.
  • Flank steak is lower in sodium.
  • Strudel has a higher glycemic index (59) than flank steak (0).

We used KELLOGG'S, EGGO, Wafflers, Strawberry Strudel and Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled types in this comparison.

Infographic

Strudel 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 9.3% 88% 6.3% 221% 0% 11% 113% 90% 0% 0%
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 CalciumCalcium +1365%
Contains more IronIron +239.1%
Contains more PhosphorusPhosphorus +25.2%
Contains more MagnesiumMagnesium +76.9%
Contains more PotassiumPotassium +377.5%
Contains more ZincZinc +1125%
Contains less SodiumSodium -91.9%

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% 132% 0% 0% 98% 104% 99% 0% 122% 200% 0% 56% 0%
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 B1Vitamin B1 +420%
Contains more Vitamin B2Vitamin B2 +238.3%
Contains more FolateFolate +722.2%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +38.9%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin B6 ~0.579mg
~equal in Vitamin B12 ~1.63µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 11% 50% 29% 5%
Protein: 5 g
Fats: 11 g
Carbs: 50 g
Water: 29.2 g
Other: 4.8 g
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Contains more FatsFats +33.7%
Contains more CarbsCarbs +∞%
Contains more OtherOther +-8100%
Contains more ProteinProtein +453.2%
Contains more WaterWater +119.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 28% 46%
Saturated fat: Sat. Fat 2.7 g
Monounsaturated fat: Mono. Fat 2.8 g
Polyunsaturated fat: Poly. Fat 4.6 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 -20.5%
Contains more Poly. FatPolyunsaturated fat +1328.6%
Contains more Mono. FatMonounsaturated fat +18.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Strudel Flank steak DV% diff.
Selenium 29.4µg 53%
Iron 5.9mg 1.74mg 52%
Protein 5g 27.66g 45%
Vitamin A 395µg 0µg 44%
Zinc 0.4mg 4.9mg 41%
Polyunsaturated fat 4.6g 0.322g 29%
Sodium 691mg 56mg 28%
Calcium 293mg 20mg 27%
Vitamin B1 0.39mg 0.075mg 26%
Vitamin B2 0.45mg 0.133mg 24%
Cholesterol 12mg 79mg 22%
Choline 105.4mg 19%
Carbs 50g 0g 17%
Folate 74µg 9µg 16%
Vitamin B3 5.3mg 7.363mg 13%
Vitamin B5 0.545mg 11%
Copper 0.082mg 9%
Phosphorus 263mg 210mg 8%
Potassium 71mg 339mg 8%
Calories 318kcal 192kcal 6%
Fiber 1.2g 0g 5%
Vitamin B6 0.53mg 0.579mg 4%
Fats 11g 8.23g 4%
Saturated fat 2.7g 3.395g 3%
Vitamin E 0mg 0.38mg 3%
Magnesium 13mg 23mg 2%
Monounsaturated fat 2.8g 3.317g 1%
Vitamin B12 1.6µg 1.63µg 1%
Vitamin K 1.4µg 1%
Net carbs 48.8g 0g N/A
Vitamin D 1IU 0%
Sugar 16.8g 0g N/A
Manganese 0.009mg 0%
Trans fat 0.2g N/A
Tryptophan 0.182mg 0%
Threonine 1.105mg 0%
Isoleucine 1.259mg 0%
Leucine 2.201mg 0%
Lysine 2.338mg 0%
Methionine 0.72mg 0%
Phenylalanine 1.093mg 0%
Valine 1.372mg 0%
Histidine 0.883mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Strudel 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
62%
Strudel
49%
Flank steak
Minerals Daily Need Coverage Score
54%
Strudel
54%
Flank steak

Comparison summary

Which food is lower in Cholesterol?
Strudel
Strudel is lower in Cholesterol (difference - 67mg)
Which food is lower in Saturated fat?
Strudel
Strudel is lower in Saturated fat (difference - 0.695g)
Which food is lower in Sugar?
Flank steak
Flank steak is lower in Sugar (difference - 16.8g)
Which food contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 635mg)
Which food is lower in glycemic index?
Flank steak
Flank steak is lower in glycemic index (difference - 59)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.
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. 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.