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  6. Almond butter vs. Flank steak

Almond butter vs. Flank steak — In-Depth Nutrition Comparison

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Summary of differences between almond butter and flank steak

  • Almond butter has more vitamin E, copper, manganese, vitamin B2, magnesium, phosphorus, and fiber; however, flank steak is higher in vitamin B12, selenium, and vitamin B6.
  • Almond butter covers your daily need for vitamin E, 159% more than flank steak.

These are the specific foods used in this comparison Nuts, almond butter, plain, without salt added and Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled.

Infographic

Almond butter vs Flank steak 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 199% 104% 66% 131% 311% 90% 218% 0.91% 278% 13%
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 MagnesiumMagnesium +1113%
Contains more CalciumCalcium +1635%
Contains more PotassiumPotassium +120.6%
Contains more IronIron +100.6%
Contains more CopperCopper +1039%
Contains more PhosphorusPhosphorus +141.9%
Contains less SodiumSodium -87.5%
Contains more ManganeseManganese +23577.8%
Contains more ZincZinc +48.9%
Contains more SeleniumSelenium +1125%

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% 0% 484% 0% 10% 217% 59% 19% 24% 0% 0% 40% 28%
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 EVitamin E +6271.1%
Contains more Vitamin B2Vitamin B2 +606%
Contains more FolateFolate +488.9%
Contains more Vitamin B1Vitamin B1 +82.9%
Contains more Vitamin B3Vitamin B3 +133.4%
Contains more Vitamin B5Vitamin B5 +71.4%
Contains more Vitamin B6Vitamin B6 +462.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +102.3%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Almond butter Flank steak DV% diff.
Vitamin E 24.21mg 0.38mg 159%
Copper 0.934mg 0.082mg 95%
Manganese 2.131mg 0.009mg 92%
Polyunsaturated fat 13.613g 0.322g 89%
Fats 55.5g 8.23g 73%
Monounsaturated fat 32.445g 3.317g 73%
Vitamin B12 0µg 1.63µg 68%
Vitamin B2 0.939mg 0.133mg 62%
Magnesium 279mg 23mg 61%
Selenium 2.4µg 29.4µg 49%
Phosphorus 508mg 210mg 43%
Fiber 10.3g 0g 41%
Vitamin B6 0.103mg 0.579mg 37%
Calcium 347mg 20mg 33%
Cholesterol 0mg 79mg 26%
Vitamin B3 3.155mg 7.363mg 26%
Iron 3.49mg 1.74mg 22%
Calories 614kcal 192kcal 21%
Zinc 3.29mg 4.9mg 15%
Protein 20.96g 27.66g 13%
Potassium 748mg 339mg 12%
Folate 53µg 9µg 11%
Choline 52.1mg 105.4mg 10%
Carbs 18.82g 0g 6%
Vitamin B5 0.318mg 0.545mg 5%
Saturated fat 4.152g 3.395g 3%
Vitamin B1 0.041mg 0.075mg 3%
Sodium 7mg 56mg 2%
Vitamin K 0µg 1.4µg 1%
Net carbs 8.52g 0g N/A
Sugar 4.43g 0g N/A
Starch 0.08g 0%
Tryptophan 0.159mg 0.182mg 0%
Threonine 0.555mg 1.105mg 0%
Isoleucine 0.813mg 1.259mg 0%
Leucine 1.483mg 2.201mg 0%
Lysine 0.612mg 2.338mg 0%
Methionine 0.122mg 0.72mg 0%
Phenylalanine 1.149mg 1.093mg 0%
Valine 0.937mg 1.372mg 0%
Histidine 0.55mg 0.883mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 g
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Contains more FatsFats +574.4%
Contains more CarbsCarbs +∞%
Contains more OtherOther +-5233.3%
Contains more ProteinProtein +32%
Contains more WaterWater +3812.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 65% 27%
Saturated fat: Sat. Fat 4.152 g
Monounsaturated fat: Mono. Fat 32.445 g
Polyunsaturated fat: Poly. Fat 13.613 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 more Mono. FatMonounsaturated fat +878.1%
Contains more Poly. FatPolyunsaturated fat +4127.6%
Contains less Sat. FatSaturated fat -18.2%

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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. Almond butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/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.