Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Beetroot
  5. Compare
  6. Beetroot vs. Flank steak

Beetroot vs. Flank steak — In-Depth Nutrition Comparison

Compare

How are beetroot and flank steak different?

  • Beetroot is richer in folate, while flank steak is higher in vitamin B12, selenium, vitamin B3, zinc, vitamin B6, phosphorus, and choline.
  • Flank steak covers your daily need for vitamin B12, 68% more than beetroot.
  • Beetroot contains 12 times more folate than flank steak. Beetroot contains 109µg of folate, while flank steak contains 9µg.
  • Beetroot is lower in saturated fat.
  • Beetroot has a higher glycemic index (64) than flank steak (0).

Beets, raw and Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled types were used in this article.

Infographic

Beetroot 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 16% 4.8% 29% 30% 25% 9.5% 17% 10% 43% 3.8%
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 +3555.6%
Contains more CalciumCalcium +25%
Contains more IronIron +117.5%
Contains more ZincZinc +1300%
Contains more PhosphorusPhosphorus +425%
Contains less SodiumSodium -28.2%
Contains more SeleniumSelenium +4100%
~equal in Magnesium ~23mg
~equal in Potassium ~339mg
~equal in Copper ~0.082mg

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 16% 0.67% 0.8% 0% 7.8% 9.2% 6.3% 9.3% 15% 0% 0.5% 82% 3.3%
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 FolateFolate +1111.1%
Contains more Vitamin EVitamin E +850%
Contains more Vitamin B1Vitamin B1 +141.9%
Contains more Vitamin B2Vitamin B2 +232.5%
Contains more Vitamin B3Vitamin B3 +2104.5%
Contains more Vitamin B5Vitamin B5 +251.6%
Contains more Vitamin B6Vitamin B6 +764.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +600%
Contains more CholineCholine +1656.7%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Beetroot Flank steak DV% diff.
Vitamin B12 0µg 1.63µg 68%
Protein 1.61g 27.66g 52%
Selenium 0.7µg 29.4µg 52%
Vitamin B3 0.334mg 7.363mg 44%
Zinc 0.35mg 4.9mg 41%
Vitamin B6 0.067mg 0.579mg 39%
Cholesterol 0mg 79mg 26%
Folate 109µg 9µg 25%
Phosphorus 40mg 210mg 24%
Choline 6mg 105.4mg 18%
Saturated fat 0.027g 3.395g 15%
Manganese 0.329mg 0.009mg 14%
Iron 0.8mg 1.74mg 12%
Fats 0.17g 8.23g 12%
Fiber 2.8g 0g 11%
Vitamin B5 0.155mg 0.545mg 8%
Monounsaturated fat 0.032g 3.317g 8%
Vitamin B2 0.04mg 0.133mg 7%
Calories 43kcal 192kcal 7%
Vitamin C 4.9mg 0mg 5%
Vitamin B1 0.031mg 0.075mg 4%
Carbs 9.56g 0g 3%
Vitamin E 0.04mg 0.38mg 2%
Polyunsaturated fat 0.06g 0.322g 2%
Vitamin K 0.2µg 1.4µg 1%
Sodium 78mg 56mg 1%
Copper 0.075mg 0.082mg 1%
Net carbs 6.76g 0g N/A
Magnesium 23mg 23mg 0%
Calcium 16mg 20mg 0%
Potassium 325mg 339mg 0%
Sugar 6.76g 0g N/A
Vitamin A 2µg 0µg 0%
Tryptophan 0.019mg 0.182mg 0%
Threonine 0.047mg 1.105mg 0%
Isoleucine 0.048mg 1.259mg 0%
Leucine 0.068mg 2.201mg 0%
Lysine 0.058mg 2.338mg 0%
Methionine 0.018mg 0.72mg 0%
Phenylalanine 0.046mg 1.093mg 0%
Valine 0.056mg 1.372mg 0%
Histidine 0.021mg 0.883mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 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 +36.5%
Contains more OtherOther +-1900%
Contains more ProteinProtein +1618%
Contains more FatsFats +4741.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 27% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.06 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 -99.2%
Contains more Mono. FatMonounsaturated fat +10265.6%
Contains more Poly. FatPolyunsaturated fat +436.7%

People also compare

Beetroot
Beetroot vs Carrot
Carrot
Beetroot
Beetroot vs Onion
Onion
Beetroot
Beetroot vs Radish
Radish
Flank steak
Flank steak vs Beef tenderloin
Beef tenderloin
Flank steak
Flank steak vs Brisket raw
Brisket raw
Flank steak
Flank steak vs Pastrami
Pastrami

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. Beetroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/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.