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  6. Flank steak vs. Fajita

Flank steak vs. Fajita — In-Depth Nutrition Comparison

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Differences between Flank steak and Fajita

  • Flank steak has more Vitamin B12, Zinc, Selenium, Vitamin B3, Vitamin B6, Iron, and Choline, while Fajita has more Phosphorus.
  • Flank steak's daily need coverage for Vitamin B12 is 45% higher.
  • Fajita contains 4 times less Zinc than Flank steak. Flank steak contains 4.9mg of Zinc, while Fajita contains 1.37mg.
  • The amount of Saturated Fat in Fajita is lower.

The food types used in this comparison are Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled and USDA Commodity, chicken fajita strips, frozen.

Infographic

Flank steak vs Fajita 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.
Flank steak
Flank steak
8
:
2
Fajita
Fajita
Contains more Calcium +53.8%
Contains more Iron +75.8%
Contains more Potassium +19.4%
Contains less Sodium -93%
Contains more Zinc +257.7%
Contains more Copper +173.3%
Contains more Selenium +76%
Contains more Phosphorus +31.9%
Contains more Manganese +633.3%
Equal in Magnesium - 22
Flank steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 66% 17% 90% 30% 8% 134% 28% 2% 161%
Fajita
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 38% 16% 119% 26% 105% 38% 10% 9% 92%
Contains more Calcium +53.8%
Contains more Iron +75.8%
Contains more Potassium +19.4%
Contains less Sodium -93%
Contains more Zinc +257.7%
Contains more Copper +173.3%
Contains more Selenium +76%
Contains more Phosphorus +31.9%
Contains more Manganese +633.3%
Equal in Magnesium - 22

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.
Flank steak
Flank steak
6
:
3
Fajita
Fajita
Contains more Vitamin E +72.7%
Contains more Vitamin B3 +54.1%
Contains more Vitamin B6 +49.6%
Contains more Folate +125%
Contains more Vitamin B12 +201.9%
Contains more Vitamin K +600%
Contains more Vitamin B1 +33.3%
Contains more Vitamin B2 +60.2%
Contains more Vitamin B5 +33.2%
Flank steak
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 8% 0% 0% 19% 31% 139% 33% 134% 7% 204% 4%
Fajita
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 0% 25% 50% 90% 44% 90% 3% 68% 1%
Contains more Vitamin E +72.7%
Contains more Vitamin B3 +54.1%
Contains more Vitamin B6 +49.6%
Contains more Folate +125%
Contains more Vitamin B12 +201.9%
Contains more Vitamin K +600%
Contains more Vitamin B1 +33.3%
Contains more Vitamin B2 +60.2%
Contains more Vitamin B5 +33.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flank steak
Flank steak
2
:
3
Fajita
Fajita
Contains more Protein +49%
Contains more Fats +43.6%
Contains more Carbs +∞%
Equal in Water - 70.6
Equal in Other - 2.88
Flank steak
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Fajita
19% 6% 2% 71% 3%
Protein: 18.56 g
Fats: 5.73 g
Carbs: 2.23 g
Water: 70.6 g
Other: 2.88 g
Contains more Protein +49%
Contains more Fats +43.6%
Contains more Carbs +∞%
Equal in Water - 70.6
Equal in Other - 2.88

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flank steak
Flank steak
1
:
2
Fajita
Fajita
Contains more Monounsaturated Fat +42.2%
Contains less Saturated Fat -53%
Contains more Polyunsaturated fat +238.2%
Flank steak
48% 47% 5%
Saturated Fat: 3.395 g
Monounsaturated Fat: 3.317 g
Polyunsaturated fat: 0.322 g
Fajita
32% 46% 22%
Saturated Fat: 1.596 g
Monounsaturated Fat: 2.333 g
Polyunsaturated fat: 1.089 g
Contains more Monounsaturated Fat +42.2%
Contains less Saturated Fat -53%
Contains more Polyunsaturated fat +238.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flank steak Fajita Opinion
Net carbs 0g 2.23g Fajita
Protein 27.66g 18.56g Flank steak
Fats 8.23g 5.73g Flank steak
Carbs 0g 2.23g Fajita
Calories 192kcal 135kcal Flank steak
Calcium 20mg 13mg Flank steak
Iron 1.74mg 0.99mg Flank steak
Magnesium 23mg 22mg Flank steak
Phosphorus 210mg 277mg Fajita
Potassium 339mg 284mg Flank steak
Sodium 56mg 799mg Flank steak
Zinc 4.9mg 1.37mg Flank steak
Copper 0.082mg 0.03mg Flank steak
Manganese 0.009mg 0.066mg Fajita
Selenium 29.4µg 16.7µg Flank steak
Vitamin E 0.38mg 0.22mg Flank steak
Vitamin B1 0.075mg 0.1mg Fajita
Vitamin B2 0.133mg 0.213mg Fajita
Vitamin B3 7.363mg 4.779mg Flank steak
Vitamin B5 0.545mg 0.726mg Fajita
Vitamin B6 0.579mg 0.387mg Flank steak
Folate 9µg 4µg Flank steak
Vitamin B12 1.63µg 0.54µg Flank steak
Vitamin K 1.4µg 0.2µg Flank steak
Tryptophan 0.182mg 0.2mg Fajita
Threonine 1.105mg 0.452mg Flank steak
Isoleucine 1.259mg 0.813mg Flank steak
Leucine 2.201mg 1.56mg Flank steak
Lysine 2.338mg 1.857mg Flank steak
Methionine 0.72mg 0.552mg Flank steak
Phenylalanine 1.093mg 0.763mg Flank steak
Valine 1.372mg 0.847mg Flank steak
Histidine 0.883mg 0.68mg Flank steak
Cholesterol 79mg 88mg Flank steak
Saturated Fat 3.395g 1.596g Fajita
Omega-3 - DPA 0g 0.007g Fajita
Monounsaturated Fat 3.317g 2.333g Flank steak
Polyunsaturated fat 0.322g 1.089g Fajita
Omega-6 - Eicosadienoic acid 0.01g Fajita

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flank steak Fajita
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
48%
Flank steak
31%
Fajita
Minerals Daily Need Coverage Score
54%
Flank steak
45%
Fajita

Comparison summary

Which food contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 743mg)
Which food is lower in Cholesterol?
Flank steak
Flank steak is lower in Cholesterol (difference - 9mg)
Which food is lower in glycemic index?
Flank steak
Flank steak is lower in glycemic index (difference - 42)
Which food is richer in minerals?
Flank steak
Flank steak is relatively richer in minerals
Which food is lower in Saturated Fat?
Fajita
Fajita is lower in Saturated Fat (difference - 1.799g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.