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  6. Artichoke vs. Flank steak

Artichoke vs. Flank steak — In-Depth Nutrition Comparison

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A recap on differences between Artichoke and Flank steak

  • Artichoke is higher in Fiber, and Copper, yet Flank steak is higher in Vitamin B12, Selenium, Zinc, Vitamin B3, Vitamin B6, and Phosphorus.
  • Flank steak covers your daily Vitamin B12 needs 68% more than Artichoke.
  • The amount of Saturated Fat in Artichoke is lower.

Food varieties used in this article are Artichokes, (globe or french), raw and Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled.

Infographic

Artichoke 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.
Artichoke
Artichoke
5
:
5
Flank steak
Flank steak
Contains more Calcium +120%
Contains more Magnesium +160.9%
Contains more Copper +181.7%
Contains more Manganese +2744.4%
Contains more Iron +35.9%
Contains more Phosphorus +133.3%
Contains less Sodium -40.4%
Contains more Zinc +900%
Contains more Selenium +14600%
Equal in Potassium - 339
Artichoke
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 48% 43% 39% 33% 13% 14% 77% 34% 2%
Flank steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 66% 17% 90% 30% 8% 134% 28% 2% 161%
Contains more Calcium +120%
Contains more Magnesium +160.9%
Contains more Copper +181.7%
Contains more Manganese +2744.4%
Contains more Iron +35.9%
Contains more Phosphorus +133.3%
Contains less Sodium -40.4%
Contains more Zinc +900%
Contains more Selenium +14600%
Equal in Potassium - 339

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.
Artichoke
Artichoke
5
:
7
Flank steak
Flank steak
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Folate +655.6%
Contains more Vitamin K +957.1%
Contains more Vitamin E +100%
Contains more Vitamin B2 +101.5%
Contains more Vitamin B3 +603.9%
Contains more Vitamin B5 +61.2%
Contains more Vitamin B6 +399.1%
Contains more Vitamin B12 +∞%
Equal in Vitamin B1 - 0.075
Artichoke
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 4% 0% 39% 18% 16% 20% 21% 27% 51% 0% 37%
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%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Folate +655.6%
Contains more Vitamin K +957.1%
Contains more Vitamin E +100%
Contains more Vitamin B2 +101.5%
Contains more Vitamin B3 +603.9%
Contains more Vitamin B5 +61.2%
Contains more Vitamin B6 +399.1%
Contains more Vitamin B12 +∞%
Equal in Vitamin B1 - 0.075

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Artichoke
Artichoke
3
:
2
Flank steak
Flank steak
Contains more Carbs +∞%
Contains more Water +32.4%
Contains more Protein +745.9%
Contains more Fats +5386.7%
Artichoke
3% 11% 85%
Protein: 3.27 g
Fats: 0.15 g
Carbs: 10.51 g
Water: 84.94 g
Other: 1.13 g
Flank steak
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Contains more Carbs +∞%
Contains more Water +32.4%
Contains more Protein +745.9%
Contains more Fats +5386.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Artichoke
Artichoke
1
:
2
Flank steak
Flank steak
Contains less Saturated Fat -98.9%
Contains more Monounsaturated Fat +66240%
Contains more Polyunsaturated fat +403.1%
Artichoke
34% 5% 61%
Saturated Fat: 0.036 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.064 g
Flank steak
48% 47% 5%
Saturated Fat: 3.395 g
Monounsaturated Fat: 3.317 g
Polyunsaturated fat: 0.322 g
Contains less Saturated Fat -98.9%
Contains more Monounsaturated Fat +66240%
Contains more Polyunsaturated fat +403.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Artichoke Flank steak Opinion
Net carbs 5.11g 0g Artichoke
Protein 3.27g 27.66g Flank steak
Fats 0.15g 8.23g Flank steak
Carbs 10.51g 0g Artichoke
Calories 47kcal 192kcal Flank steak
Sugar 0.99g 0g Flank steak
Fiber 5.4g 0g Artichoke
Calcium 44mg 20mg Artichoke
Iron 1.28mg 1.74mg Flank steak
Magnesium 60mg 23mg Artichoke
Phosphorus 90mg 210mg Flank steak
Potassium 370mg 339mg Artichoke
Sodium 94mg 56mg Flank steak
Zinc 0.49mg 4.9mg Flank steak
Copper 0.231mg 0.082mg Artichoke
Manganese 0.256mg 0.009mg Artichoke
Selenium 0.2µg 29.4µg Flank steak
Vitamin A 13IU 0IU Artichoke
Vitamin A RAE 1µg 0µg Artichoke
Vitamin E 0.19mg 0.38mg Flank steak
Vitamin C 11.7mg 0mg Artichoke
Vitamin B1 0.072mg 0.075mg Flank steak
Vitamin B2 0.066mg 0.133mg Flank steak
Vitamin B3 1.046mg 7.363mg Flank steak
Vitamin B5 0.338mg 0.545mg Flank steak
Vitamin B6 0.116mg 0.579mg Flank steak
Folate 68µg 9µg Artichoke
Vitamin B12 0µg 1.63µg Flank steak
Vitamin K 14.8µg 1.4µg Artichoke
Tryptophan 0.182mg Flank steak
Threonine 1.105mg Flank steak
Isoleucine 1.259mg Flank steak
Leucine 2.201mg Flank steak
Lysine 2.338mg Flank steak
Methionine 0.72mg Flank steak
Phenylalanine 1.093mg Flank steak
Valine 1.372mg Flank steak
Histidine 0.883mg Flank steak
Cholesterol 0mg 79mg Artichoke
Saturated Fat 0.036g 3.395g Artichoke
Monounsaturated Fat 0.005g 3.317g Flank steak
Polyunsaturated fat 0.064g 0.322g Flank steak

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Artichoke Flank steak
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
19%
Artichoke
48%
Flank steak
Minerals Daily Need Coverage Score
31%
Artichoke
54%
Flank steak

Comparison summary

Which food is lower in Sugar?
Flank steak
Flank steak is lower in Sugar (difference - 0.99g)
Which food contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 38mg)
Which food is lower in glycemic index?
Flank steak
Flank steak is lower in glycemic index (difference - 32)
Which food is cheaper?
Flank steak
Flank steak is cheaper (difference - $0.4)
Which food is lower in Cholesterol?
Artichoke
Artichoke is lower in Cholesterol (difference - 79mg)
Which food is lower in Saturated Fat?
Artichoke
Artichoke is lower in Saturated Fat (difference - 3.359g)
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. Artichoke - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169205/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.