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  6. Falafel vs. Flank steak

Falafel vs. Flank steak — In-Depth Nutrition Comparison

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What are the main differences between Falafel and Flank steak?

  • Falafel is richer in Manganese, Iron, Folate, and Copper, while Flank steak is higher in Vitamin B12, Selenium, Vitamin B3, Vitamin B6, and Zinc.
  • Flank steak's daily need coverage for Vitamin B12 is 68% higher.
  • Flank steak has 77 times less Manganese than Falafel. Falafel has 0.691mg of Manganese, while Flank steak has 0.009mg.

We used Falafel, home-prepared and Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled types in this comparison.

Infographic

Falafel 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.
Falafel
Falafel
6
:
4
Flank steak
Flank steak
Contains more Calcium +170%
Contains more Iron +96.6%
Contains more Magnesium +256.5%
Contains more Potassium +72.6%
Contains more Copper +214.6%
Contains more Manganese +7577.8%
Contains less Sodium -81%
Contains more Zinc +226.7%
Contains more Selenium +2840%
Equal in Phosphorus - 210
Falafel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 129% 59% 83% 52% 39% 41% 86% 91% 6%
Flank steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 66% 17% 90% 30% 8% 134% 28% 2% 161%
Contains more Calcium +170%
Contains more Iron +96.6%
Contains more Magnesium +256.5%
Contains more Potassium +72.6%
Contains more Copper +214.6%
Contains more Manganese +7577.8%
Contains less Sodium -81%
Contains more Zinc +226.7%
Contains more Selenium +2840%
Equal in Phosphorus - 210

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.
Falafel
Falafel
6
:
6
Flank steak
Flank steak
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +94.7%
Contains more Vitamin B2 +24.8%
Contains more Folate +933.3%
Contains more Vitamin B3 +605.3%
Contains more Vitamin B5 +86.6%
Contains more Vitamin B6 +363.2%
Contains more Vitamin B12 +∞%
Falafel
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 6% 37% 39% 20% 18% 29% 70% 0% 0%
Flank steak
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 8% 0% 0% 19% 31% 139% 33% 134% 7% 204% 4%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +94.7%
Contains more Vitamin B2 +24.8%
Contains more Folate +933.3%
Contains more Vitamin B3 +605.3%
Contains more Vitamin B5 +86.6%
Contains more Vitamin B6 +363.2%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Falafel
Falafel
3
:
2
Flank steak
Flank steak
Contains more Fats +116.3%
Contains more Carbs +∞%
Contains more Protein +107.8%
Contains more Water +85.4%
Falafel
13% 18% 32% 35% 2%
Protein: 13.31 g
Fats: 17.8 g
Carbs: 31.84 g
Water: 34.62 g
Other: 2.43 g
Flank steak
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Contains more Fats +116.3%
Contains more Carbs +∞%
Contains more Protein +107.8%
Contains more Water +85.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Falafel
Falafel
3
:
0
Flank steak
Flank steak
Contains less Saturated Fat -29.8%
Contains more Monounsaturated Fat +206.6%
Contains more Polyunsaturated fat +1191.9%
Falafel
14% 61% 25%
Saturated Fat: 2.383 g
Monounsaturated Fat: 10.171 g
Polyunsaturated fat: 4.16 g
Flank steak
48% 47% 5%
Saturated Fat: 3.395 g
Monounsaturated Fat: 3.317 g
Polyunsaturated fat: 0.322 g
Contains less Saturated Fat -29.8%
Contains more Monounsaturated Fat +206.6%
Contains more Polyunsaturated fat +1191.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Falafel Flank steak
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Falafel Flank steak Opinion
Net carbs 31.84g 0g Falafel
Protein 13.31g 27.66g Flank steak
Fats 17.8g 8.23g Falafel
Carbs 31.84g 0g Falafel
Calories 333kcal 192kcal Falafel
Calcium 54mg 20mg Falafel
Iron 3.42mg 1.74mg Falafel
Magnesium 82mg 23mg Falafel
Phosphorus 192mg 210mg Flank steak
Potassium 585mg 339mg Falafel
Sodium 294mg 56mg Flank steak
Zinc 1.5mg 4.9mg Flank steak
Copper 0.258mg 0.082mg Falafel
Manganese 0.691mg 0.009mg Falafel
Selenium 1µg 29.4µg Flank steak
Vitamin A 13IU 0IU Falafel
Vitamin A RAE 1µg 0µg Falafel
Vitamin E 0.38mg Flank steak
Vitamin C 1.6mg 0mg Falafel
Vitamin B1 0.146mg 0.075mg Falafel
Vitamin B2 0.166mg 0.133mg Falafel
Vitamin B3 1.044mg 7.363mg Flank steak
Vitamin B5 0.292mg 0.545mg Flank steak
Vitamin B6 0.125mg 0.579mg Flank steak
Folate 93µg 9µg Falafel
Vitamin B12 0µg 1.63µg Flank steak
Vitamin K 1.4µg Flank steak
Tryptophan 0.134mg 0.182mg Flank steak
Threonine 0.492mg 1.105mg Flank steak
Isoleucine 0.567mg 1.259mg Flank steak
Leucine 0.944mg 2.201mg Flank steak
Lysine 0.856mg 2.338mg Flank steak
Methionine 0.187mg 0.72mg Flank steak
Phenylalanine 0.707mg 1.093mg Flank steak
Valine 0.562mg 1.372mg Flank steak
Histidine 0.364mg 0.883mg Flank steak
Cholesterol 0mg 79mg Falafel
Saturated Fat 2.383g 3.395g Falafel
Monounsaturated Fat 10.171g 3.317g Falafel
Polyunsaturated fat 4.16g 0.322g Falafel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Falafel Flank steak
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
18%
Falafel
48%
Flank steak
Minerals Daily Need Coverage Score
60%
Falafel
54%
Flank steak

Comparison summary

Which food contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 238mg)
Which food is lower in glycemic index?
Flank steak
Flank steak is lower in glycemic index (difference - 33)
Which food is cheaper?
Flank steak
Flank steak is cheaper (difference - $4)
Which food is lower in Sugar?
Falafel
Falafel is lower in Sugar (difference - 0g)
Which food is lower in Cholesterol?
Falafel
Falafel is lower in Cholesterol (difference - 79mg)
Which food is lower in Saturated Fat?
Falafel
Falafel is lower in Saturated Fat (difference - 1.012g)
Which food is richer in minerals?
Falafel
Falafel is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Falafel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172455/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.