Cheeseburger vs. Flank steak — In-Depth Nutrition Comparison

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What are the differences between cheeseburgers and flank steak?

Cheeseburgers are higher in vitamin B1, vitamin B2, and folate; however, flank steak is richer in vitamin B12, vitamin B6, zinc, selenium, and choline.
Flank steak's daily need coverage for vitamin B12 is 36% more.
Flank steak contains 9 times less sodium than cheeseburgers. Cheeseburgers contain 515mg of sodium, while flank steak contains 56mg.
Flank steak has a lower glycemic index (0) than cheeseburgers (66).

We used Fast foods, cheeseburger; single, regular patty; plain and Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled types in this article.

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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.

Cheeseburger

Flank steak

Contains more MagnesiumMagnesium	+13%
Contains more CalciumCalcium	+495%
Contains more IronIron	+55.7%
Contains more CopperCopper	+35.4%
Contains more ManganeseManganese	+3411.1%

Contains more PotassiumPotassium	+73%
Contains more ZincZinc	+96.8%
Contains more PhosphorusPhosphorus	+30.4%
Contains less SodiumSodium	-89.1%
Contains more SeleniumSelenium	+50%

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.

Cheeseburger

Flank steak

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+36.8%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B1Vitamin B1	+290.7%
Contains more Vitamin B2Vitamin B2	+172.9%
Contains more Vitamin KVitamin K	+200%
Contains more FolateFolate	+677.8%

Contains more Vitamin B3Vitamin B3	+41.1%
Contains more Vitamin B6Vitamin B6	+153.9%
Contains more Vitamin B12Vitamin B12	+114.5%
Contains more CholineCholine	+264.7%

~equal in Vitamin C ~0mg

~equal in Vitamin B5 ~0.545mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	0.76µg	1.63µg	36%
Vitamin B6	0.228mg	0.579mg	27%
Zinc	2.49mg	4.9mg	22%
Protein	16.51g	27.66g	22%
Sodium	515mg	56mg	20%
Vitamin B1	0.293mg	0.075mg	18%
Vitamin B2	0.363mg	0.133mg	18%
Selenium	19.6µg	29.4µg	18%
Folate	70µg	9µg	15%
Saturated fat	6.473g	3.395g	14%
Choline	28.9mg	105.4mg	14%
Manganese	0.316mg	0.009mg	13%
Vitamin B3	5.217mg	7.363mg	13%
Cholesterol	43mg	79mg	12%
Iron	2.71mg	1.74mg	12%
Fats	14.72g	8.23g	10%
Calcium	119mg	20mg	10%
Polyunsaturated fat	1.658g	0.322g	9%
Carbs	28.03g	0g	9%
Starch	19.87g		8%
Fiber	2g	0g	8%
Phosphorus	161mg	210mg	7%
Calories	308kcal	192kcal	6%
Vitamin A	50µg	0µg	6%
Monounsaturated fat	5.413g	3.317g	5%
Potassium	196mg	339mg	4%
Copper	0.111mg	0.082mg	3%
Fructose	1.94g		2%
Vitamin K	4.2µg	1.4µg	2%
Vitamin D	0.1µg		1%
Magnesium	26mg	23mg	1%
Vitamin E	0.52mg	0.38mg	1%
Net carbs	26.03g	0g	N/A
Vitamin D	2IU		0%
Sugar	4.88g	0g	N/A
Vitamin B5	0.545mg	0.545mg	0%
Trans fat	0.57g		N/A
Tryptophan	0.155mg	0.182mg	0%
Threonine	0.571mg	1.105mg	0%
Isoleucine	0.755mg	1.259mg	0%
Leucine	1.316mg	2.201mg	0%
Lysine	0.784mg	2.338mg	0%
Methionine	0.377mg	0.72mg	0%
Phenylalanine	0.755mg	1.093mg	0%
Valine	0.881mg	1.372mg	0%
Histidine	0.445mg	0.883mg	0%
Omega-3 - EPA	0.005g	0g	N/A
Omega-3 - ALA	0.125g		N/A
Omega-3 - DPA	0.01g	0g	N/A
Omega-3 - Eicosatrienoic acid	0.001g		N/A
Omega-6 - Gamma-linoleic acid	0.005g		N/A
Omega-6 - Dihomo-gamma-linoleic acid	0.015g		N/A
Omega-6 - Eicosadienoic acid	0.004g		N/A
Omega-6 - Linoleic acid	1.322g		N/A