Tamale vs. Flank steak — In-Depth Nutrition Comparison
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A recap on differences between tamale and flank steak
- Tamale is higher in fiber and manganese, yet flank steak is higher in vitamin B12, selenium, vitamin B3, vitamin B6, zinc, and phosphorus.
- Flank steak covers your daily vitamin B12 needs 45% more than tamale.
- The amount of sodium in flank steak is lower.
- The glycemic index of flank steak is lower.
Food varieties used in this article are Tamales (Navajo) and Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled.
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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.
| Contains more CalciumCalcium | +45% |
| Contains more ManganeseManganese | +1833.3% |
| Contains more PotassiumPotassium | +158.8% |
| Contains more IronIron | +42.6% |
| Contains more CopperCopper | +30.2% |
| Contains more ZincZinc | +231.1% |
| Contains more PhosphorusPhosphorus | +112.1% |
| Contains less SodiumSodium | -86.9% |
| Contains more SeleniumSelenium | +390% |
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 CVitamin C | +∞% |
| Contains more FolateFolate | +66.7% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +50% |
| Contains more Vitamin B2Vitamin B2 | +66.3% |
| Contains more Vitamin B3Vitamin B3 | +363.1% |
| Contains more Vitamin B5Vitamin B5 | +165.9% |
| Contains more Vitamin B6Vitamin B6 | +304.9% |
| Contains more Vitamin B12Vitamin B12 | +201.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
6.28 g
Fats:
6.12 g
Carbs:
18.12 g
Water:
68.1 g
Other:
1.38 g
Protein:
27.66 g
Fats:
8.23 g
Carbs:
0 g
Water:
64.17 g
Other:
0 g
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +-2400% |
| Contains more ProteinProtein | +340.4% |
| Contains more FatsFats | +34.5% |
~equal in
Water
~64.17g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
2.396 g
Monounsaturated fat:
Mono. Fat
2.739 g
Polyunsaturated fat:
Poly. Fat
0.688 g
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 | -29.4% |
| Contains more Poly. FatPolyunsaturated fat | +113.7% |
| Contains more Mono. FatMonounsaturated fat | +21.1% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Saturated fat |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 0.54µg | 1.63µg | 45% |
| Selenium | 6µg | 29.4µg | 43% |
| Protein | 6.28g | 27.66g | 43% |
| Vitamin B3 | 1.59mg | 7.363mg | 36% |
| Vitamin B6 | 0.143mg | 0.579mg | 34% |
| Zinc | 1.48mg | 4.9mg | 31% |
| Cholesterol | 17mg | 79mg | 21% |
| Choline | 105.4mg | 19% | |
| Phosphorus | 99mg | 210mg | 16% |
| Sodium | 427mg | 56mg | 16% |
| Fiber | 3.1g | 0g | 12% |
| Manganese | 0.174mg | 0.009mg | 7% |
| Vitamin B5 | 0.205mg | 0.545mg | 7% |
| Iron | 1.22mg | 1.74mg | 7% |
| Carbs | 18.12g | 0g | 6% |
| Potassium | 131mg | 339mg | 6% |
| Saturated fat | 2.396g | 3.395g | 5% |
| Starch | 12.27g | 5% | |
| Vitamin B2 | 0.08mg | 0.133mg | 4% |
| Vitamin E | 0mg | 0.38mg | 3% |
| Fats | 6.12g | 8.23g | 3% |
| Folate | 15µg | 9µg | 2% |
| Polyunsaturated fat | 0.688g | 0.322g | 2% |
| Calories | 153kcal | 192kcal | 2% |
| Vitamin B1 | 0.05mg | 0.075mg | 2% |
| Copper | 0.063mg | 0.082mg | 2% |
| Vitamin C | 1.7mg | 0mg | 2% |
| Vitamin K | 1.4µg | 1% | |
| Calcium | 29mg | 20mg | 1% |
| Monounsaturated fat | 2.739g | 3.317g | 1% |
| Net carbs | 15.02g | 0g | N/A |
| Magnesium | 22mg | 23mg | 0% |
| Sugar | 0.99g | 0g | N/A |
| Tryptophan | 0.052mg | 0.182mg | 0% |
| Threonine | 0.239mg | 1.105mg | 0% |
| Isoleucine | 0.271mg | 1.259mg | 0% |
| Leucine | 0.568mg | 2.201mg | 0% |
| Lysine | 0.427mg | 2.338mg | 0% |
| Methionine | 0.15mg | 0.72mg | 0% |
| Phenylalanine | 0.275mg | 1.093mg | 0% |
| Valine | 0.318mg | 1.372mg | 0% |
| Histidine | 0.196mg | 0.883mg | 0% |
| Fructose | 0.17g | 0% | |
| Omega-3 - ALA | 0.029g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
15%
49%
Minerals Daily Need Coverage Score
30%
54%
Comparison summary
Which food is lower in Cholesterol?
Tamale is lower in Cholesterol (difference - 62mg)
Which food is lower in Saturated fat?
Tamale is lower in Saturated fat (difference - 0.999g)
Which food is lower in Sugar?
Flank steak is lower in Sugar (difference - 0.99g)
Which food contains less Sodium?
Flank steak contains less Sodium (difference - 371mg)
Which food is lower in glycemic index?
Flank steak is lower in glycemic index (difference - 82)
Which food is richer in minerals?
Flank steak is relatively richer in minerals
Which food is richer in vitamins?
Flank steak is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)