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  6. Chestnut vs. Flank steak

Chestnut vs. Flank steak — In-Depth Nutrition Comparison

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How are chestnut and flank steak different?

  • Chestnut is higher in copper, manganese, and vitamin C; however, flank steak is richer in vitamin B12, zinc, vitamin B3, vitamin B6, and phosphorus.
  • Daily need coverage for vitamin B12 for flank steak is 68% higher.
  • Chestnut has less saturated fat.
  • Flank steak has a lower glycemic index (0) than chestnut (54).

Nuts, chestnuts, european, boiled, and steamed and Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled are the varieties used in this article.

Infographic

Chestnut 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 39% 14% 63% 65% 157% 6.8% 42% 3.5% 111% 0%
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 +134.8%
Contains more CalciumCalcium +130%
Contains more PotassiumPotassium +110.9%
Contains more CopperCopper +475.6%
Contains less SodiumSodium -51.8%
Contains more ManganeseManganese +9388.9%
Contains more ZincZinc +1860%
Contains more PhosphorusPhosphorus +112.1%
~equal in Iron ~1.74mg

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 89% 0.33% 0% 0% 37% 24% 14% 19% 54% 0% 0% 29% 0%
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 Vitamin B1Vitamin B1 +97.3%
Contains more FolateFolate +322.2%
Contains more Vitamin B2Vitamin B2 +27.9%
Contains more Vitamin B3Vitamin B3 +907.3%
Contains more Vitamin B5Vitamin B5 +72.5%
Contains more Vitamin B6Vitamin B6 +148.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Chestnut Flank steak DV% diff.
Vitamin B12 0µg 1.63µg 68%
Selenium 29.4µg 53%
Protein 2g 27.66g 51%
Copper 0.472mg 0.082mg 43%
Zinc 0.25mg 4.9mg 42%
Vitamin B3 0.731mg 7.363mg 41%
Manganese 0.854mg 0.009mg 37%
Vitamin C 26.7mg 0mg 30%
Vitamin B6 0.233mg 0.579mg 27%
Cholesterol 0mg 79mg 26%
Choline 105.4mg 19%
Phosphorus 99mg 210mg 16%
Saturated fat 0.26g 3.395g 14%
Potassium 715mg 339mg 11%
Fats 1.38g 8.23g 11%
Carbs 27.76g 0g 9%
Magnesium 54mg 23mg 7%
Folate 38µg 9µg 7%
Monounsaturated fat 0.476g 3.317g 7%
Vitamin B1 0.148mg 0.075mg 6%
Vitamin B5 0.316mg 0.545mg 5%
Calcium 46mg 20mg 3%
Vitamin E 0.38mg 3%
Calories 131kcal 192kcal 3%
Vitamin B2 0.104mg 0.133mg 2%
Vitamin K 1.4µg 1%
Sodium 27mg 56mg 1%
Polyunsaturated fat 0.545g 0.322g 1%
Net carbs 27.76g 0g N/A
Iron 1.73mg 1.74mg 0%
Vitamin A 1µg 0µg 0%
Tryptophan 0.022mg 0.182mg 0%
Threonine 0.071mg 1.105mg 0%
Isoleucine 0.079mg 1.259mg 0%
Leucine 0.118mg 2.201mg 0%
Lysine 0.118mg 2.338mg 0%
Methionine 0.047mg 0.72mg 0%
Phenylalanine 0.084mg 1.093mg 0%
Valine 0.112mg 1.372mg 0%
Histidine 0.055mg 0.883mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 28% 68%
Protein: 2 g
Fats: 1.38 g
Carbs: 27.76 g
Water: 68.15 g
Other: 0.71 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 OtherOther +-1283.3%
Contains more ProteinProtein +1283%
Contains more FatsFats +496.4%
~equal in Water ~64.17g

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 37% 43%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.476 g
Polyunsaturated fat: Poly. Fat 0.545 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 -92.3%
Contains more Poly. FatPolyunsaturated fat +69.3%
Contains more Mono. FatMonounsaturated fat +596.8%

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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. Chestnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170168/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.