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Fajita vs. Flank steak — In-Depth Nutrition Comparison

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Differences between fajita and flank steak

  • Fajita has more phosphorus, while flank steak has more vitamin B12, zinc, selenium, vitamin B3, vitamin B6, iron, and choline.
  • Flank steak's daily need coverage for vitamin B12 is 45% higher.
  • Flank steak contains 14 times less sodium than fajita. Fajita contains 799mg of sodium, while flank steak contains 56mg.
  • Flank steak has a lower glycemic index. The glycemic index of flank steak is 0, while the glycemic index of fajita is 42.

The food types used in this comparison are USDA Commodity, chicken fajita strips, frozen and Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled.

Infographic

Fajita 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.
Fajita
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.9% 25% 37% 10% 37% 119% 104% 8.6% 91%
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 PhosphorusPhosphorus +31.9%
Contains more ManganeseManganese +633.3%
Contains more CalciumCalcium +53.8%
Contains more PotassiumPotassium +19.4%
Contains more IronIron +75.8%
Contains more CopperCopper +173.3%
Contains more ZincZinc +257.7%
Contains less SodiumSodium -93%
Contains more SeleniumSelenium +76%
~equal in Magnesium ~23mg

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.
Fajita
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% 4.4% 0% 25% 49% 90% 44% 89% 68% 0.5% 3% 37%
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 B1Vitamin B1 +33.3%
Contains more Vitamin B2Vitamin B2 +60.2%
Contains more Vitamin B5Vitamin B5 +33.2%
Contains more Vitamin EVitamin E +72.7%
Contains more Vitamin B3Vitamin B3 +54.1%
Contains more Vitamin B6Vitamin B6 +49.6%
Contains more Vitamin B12Vitamin B12 +201.9%
Contains more Vitamin KVitamin K +600%
Contains more FolateFolate +125%
Contains more CholineCholine +55.5%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Fajita Flank steak DV% diff.
Vitamin B12 0.54µg 1.63µg 45%
Zinc 1.37mg 4.9mg 32%
Sodium 799mg 56mg 32%
Selenium 16.7µg 29.4µg 23%
Protein 18.56g 27.66g 18%
Vitamin B3 4.779mg 7.363mg 16%
Vitamin B6 0.387mg 0.579mg 15%
Phosphorus 277mg 210mg 10%
Iron 0.99mg 1.74mg 9%
Saturated fat 1.596g 3.395g 8%
Choline 67.8mg 105.4mg 7%
Copper 0.03mg 0.082mg 6%
Vitamin B2 0.213mg 0.133mg 6%
Polyunsaturated fat 1.089g 0.322g 5%
Vitamin B5 0.726mg 0.545mg 4%
Fats 5.73g 8.23g 4%
Calories 135kcal 192kcal 3%
Cholesterol 88mg 79mg 3%
Vitamin B1 0.1mg 0.075mg 2%
Monounsaturated fat 2.333g 3.317g 2%
Potassium 284mg 339mg 2%
Manganese 0.066mg 0.009mg 2%
Vitamin E 0.22mg 0.38mg 1%
Calcium 13mg 20mg 1%
Vitamin K 0.2µg 1.4µg 1%
Folate 4µg 9µg 1%
Carbs 2.23g 0g 1%
Net carbs 2.23g 0g N/A
Magnesium 22mg 23mg 0%
Tryptophan 0.2mg 0.182mg 0%
Threonine 0.452mg 1.105mg 0%
Isoleucine 0.813mg 1.259mg 0%
Leucine 1.56mg 2.201mg 0%
Lysine 1.857mg 2.338mg 0%
Methionine 0.552mg 0.72mg 0%
Phenylalanine 0.763mg 1.093mg 0%
Valine 0.847mg 1.372mg 0%
Histidine 0.68mg 0.883mg 0%
Omega-3 - DPA 0.007g 0g N/A
Omega-6 - Eicosadienoic acid 0.01g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Fajita
3
19% 6% 2% 71% 3%
Protein: 18.56 g
Fats: 5.73 g
Carbs: 2.23 g
Water: 70.6 g
Other: 2.88 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 +-4900%
Contains more ProteinProtein +49%
Contains more FatsFats +43.6%
~equal in Water ~64.17g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Fajita
2
32% 46% 22%
Saturated fat: Sat. Fat 1.596 g
Monounsaturated fat: Mono. Fat 2.333 g
Polyunsaturated fat: Poly. Fat 1.089 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 -53%
Contains more Poly. FatPolyunsaturated fat +238.2%
Contains more Mono. FatMonounsaturated fat +42.2%

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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. 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.