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  6. Tomato soup vs. Flank steak

Tomato soup vs. Flank steak — In-Depth Nutrition Comparison

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What are the differences between tomato soup and flank steak?

  • The amount of vitamin B12, selenium, zinc, vitamin B3, vitamin B6, phosphorus, iron, and choline in flank steak is higher than in tomato soup.
  • Flank steak's daily need coverage for vitamin B12 is 68% more.
  • Tomato soup has less saturated fat.
  • Flank steak has a lower glycemic index (0) than tomato soup (38).

We used Soup, tomato, canned, prepared with equal volume water, commercial and Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled types in this article.

Infographic

Tomato soup 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 5% 2.4% 24% 11% 9.7% 2.5% 6.4% 24% 8.7% 8.2%
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 ManganeseManganese +644.4%
Contains more MagnesiumMagnesium +228.6%
Contains more CalciumCalcium +150%
Contains more PotassiumPotassium +23.3%
Contains more IronIron +500%
Contains more CopperCopper +182.8%
Contains more ZincZinc +5344.4%
Contains more PhosphorusPhosphorus +1300%
Contains less SodiumSodium -69.9%
Contains more SeleniumSelenium +1860%

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 21% 3.3% 3.4% 0% 5% 1.6% 7.9% 0% 9.7% 0% 3.8% 0% 3.4%
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +123.5%
Contains more Vitamin B1Vitamin B1 +275%
Contains more Vitamin B2Vitamin B2 +1800%
Contains more Vitamin B3Vitamin B3 +1653.1%
Contains more Vitamin B6Vitamin B6 +1278.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +1573%
~equal in Vitamin D ~µg
~equal in Vitamin K ~1.4µg

All nutrients comparison - raw data values

Nutrient Tomato soup Flank steak DV% diff.
Vitamin B12 0µg 1.63µg 68%
Protein 0.71g 27.66g 54%
Selenium 1.5µg 29.4µg 51%
Zinc 0.09mg 4.9mg 44%
Vitamin B3 0.42mg 7.363mg 43%
Vitamin B6 0.042mg 0.579mg 41%
Phosphorus 15mg 210mg 28%
Cholesterol 0mg 79mg 26%
Choline 6.3mg 105.4mg 18%
Iron 0.29mg 1.74mg 18%
Saturated fat 0.056g 3.395g 15%
Fats 0.21g 8.23g 12%
Vitamin B5 0.545mg 11%
Vitamin B2 0.007mg 0.133mg 10%
Monounsaturated fat 0.067g 3.317g 8%
Calories 32kcal 192kcal 8%
Vitamin C 6.3mg 0mg 7%
Copper 0.029mg 0.082mg 6%
Sodium 186mg 56mg 6%
Vitamin B1 0.02mg 0.075mg 5%
Magnesium 7mg 23mg 4%
Manganese 0.067mg 0.009mg 3%
Carbs 7.45g 0g 2%
Fiber 0.5g 0g 2%
Polyunsaturated fat 0.077g 0.322g 2%
Potassium 275mg 339mg 2%
Folate 0µg 9µg 2%
Vitamin A 10µg 0µg 1%
Calcium 8mg 20mg 1%
Vitamin E 0.17mg 0.38mg 1%
Net carbs 6.95g 0g N/A
Sugar 4.03g 0g N/A
Vitamin K 1.5µg 1.4µg 0%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 91%
Protein: 0.71 g
Fats: 0.21 g
Carbs: 7.45 g
Water: 90.55 g
Other: 1.08 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 WaterWater +41.1%
Contains more OtherOther +-1900%
Contains more ProteinProtein +3795.8%
Contains more FatsFats +3819%

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 34% 39%
Saturated fat: Sat. Fat 0.056 g
Monounsaturated fat: Mono. Fat 0.067 g
Polyunsaturated fat: Poly. Fat 0.077 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 -98.4%
Contains more Mono. FatMonounsaturated fat +4850.7%
Contains more Poly. FatPolyunsaturated fat +318.2%

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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. Tomato soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171176/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.