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  6. Club sandwich vs. Flank steak

Club sandwich vs. Flank steak — In-Depth Nutrition Comparison

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How are club sandwich and flank steak different?

  • Club sandwich is higher in vitamin B1 and calcium; however, flank steak is richer in vitamin B12, zinc, vitamin B6, vitamin B3, choline, and selenium.
  • Daily need coverage for vitamin B12 for flank steak is 48% higher.
  • Club sandwich contains 11 times more sodium than flank steak. While club sandwich contains 630mg of sodium, flank steak contains only 56mg.

Fast foods, grilled chicken, bacon, and tomato club sandwich, with cheese, lettuce, and mayonnaise and Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled are the varieties used in this article.

Infographic

Club sandwich vs Flank steak infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 29% 20% 51% 30% 37% 92% 82% 0% 135%
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 +39.1%
Contains more CalciumCalcium +375%
Contains more PotassiumPotassium +50%
Contains more IronIron +27%
Contains more ZincZinc +265.7%
Contains less SodiumSodium -91.1%
Contains more SeleniumSelenium +18.5%
~equal in Copper ~0.082mg
~equal in Phosphorus ~210mg

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 15% 12% 12% 1.5% 43% 43% 105% 50% 68% 59% 22% 23% 26%
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 EVitamin E +60.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +129.3%
Contains more Vitamin B2Vitamin B2 +39.8%
Contains more Vitamin B5Vitamin B5 +51.6%
Contains more Vitamin KVitamin K +521.4%
Contains more FolateFolate +244.4%
Contains more Vitamin B3Vitamin B3 +32.1%
Contains more Vitamin B6Vitamin B6 +95.6%
Contains more Vitamin B12Vitamin B12 +246.8%
Contains more CholineCholine +120.5%

All nutrients comparison - raw data values

Nutrient Club sandwich Flank steak DV% diff.
Vitamin B12 0.47µg 1.63µg 48%
Zinc 1.34mg 4.9mg 32%
Sodium 630mg 56mg 25%
Vitamin B6 0.296mg 0.579mg 22%
Protein 17.19g 27.66g 21%
Vitamin B3 5.575mg 7.363mg 11%
Cholesterol 46mg 79mg 11%
Polyunsaturated fat 1.88g 0.322g 10%
Choline 47.8mg 105.4mg 10%
Vitamin B1 0.172mg 0.075mg 8%
Selenium 24.8µg 29.4µg 8%
Calcium 95mg 20mg 8%
Carbs 19.87g 0g 7%
Vitamin K 8.7µg 1.4µg 6%
Vitamin B5 0.826mg 0.545mg 6%
Folate 31µg 9µg 6%
Fiber 1.2g 0g 5%
Iron 1.37mg 1.74mg 5%
Vitamin C 4.4mg 0mg 5%
Vitamin A 35µg 0µg 4%
Vitamin B2 0.186mg 0.133mg 4%
Potassium 226mg 339mg 3%
Vitamin E 0.61mg 0.38mg 2%
Magnesium 32mg 23mg 2%
Saturated fat 3.109g 3.395g 1%
Monounsaturated fat 2.949g 3.317g 1%
Calories 220kcal 192kcal 1%
Vitamin D 0.1µg 1%
Phosphorus 215mg 210mg 1%
Copper 0.089mg 0.082mg 1%
Vitamin D 5IU 1%
Fats 8.05g 8.23g 0%
Net carbs 18.67g 0g N/A
Sugar 4.68g 0g N/A
Manganese 0.009mg 0%
Trans fat 0.071g N/A
Tryptophan 0.182mg 0%
Threonine 1.105mg 0%
Isoleucine 1.259mg 0%
Leucine 2.201mg 0%
Lysine 2.338mg 0%
Methionine 0.72mg 0%
Phenylalanine 1.093mg 0%
Valine 1.372mg 0%
Histidine 0.883mg 0%
Omega-3 - EPA 0.004g 0g N/A
Omega-3 - DHA 0.007g 0g N/A
Omega-3 - DPA 0.004g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 8% 20% 53% 2%
Protein: 17.19 g
Fats: 8.05 g
Carbs: 19.87 g
Water: 52.52 g
Other: 2.37 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 +-4050%
Contains more ProteinProtein +60.9%
Contains more WaterWater +22.2%
~equal in Fats ~8.23g

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 37% 24%
Saturated fat: Sat. Fat 3.109 g
Monounsaturated fat: Mono. Fat 2.949 g
Polyunsaturated fat: Poly. Fat 1.88 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 Poly. FatPolyunsaturated fat +483.9%
Contains more Mono. FatMonounsaturated fat +12.5%
~equal in Saturated fat ~3.395g

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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. Club sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170752/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.