Fast food vs. Flank steak — In-Depth Nutrition Comparison

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A recap on differences between fast food and flank steak

Fast food is higher in vitamin B1, folate, vitamin B2, iron, and manganese, yet flank steak is higher in vitamin B12, vitamin B6, zinc, and selenium.
Flank steak covers your daily vitamin B12 needs 31% more than fast food.
Fast food contains 40 times more manganese than flank steak. While fast food contains 0.357mg of manganese, flank steak contains only 0.009mg.
The amount of cholesterol in fast food is lower.
The glycemic index of flank steak is lower.

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

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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.

Fast food

Flank steak

Contains more MagnesiumMagnesium	+17.4%
Contains more CalciumCalcium	+210%
Contains more IronIron	+75.9%
Contains more CopperCopper	+47.6%
Contains more ManganeseManganese	+3866.7%

Contains more PotassiumPotassium	+72.1%
Contains more ZincZinc	+94.4%
Contains more PhosphorusPhosphorus	+56.7%
Contains less SodiumSodium	-83.1%
Contains more SeleniumSelenium	+44.8%

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.

Fast food

Flank steak

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B1Vitamin B1	+322.7%
Contains more Vitamin B2Vitamin B2	+172.9%
Contains more Vitamin KVitamin K	+250%
Contains more FolateFolate	+788.9%

Contains more Vitamin B3Vitamin B3	+31.1%
Contains more Vitamin B6Vitamin B6	+173.1%
Contains more Vitamin B12Vitamin B12	+83.1%
Contains more CholineCholine	+206.4%

~equal in Vitamin C ~0mg

~equal in Vitamin E ~0.38mg

~equal in Vitamin B5 ~0.545mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	0.89µg	1.63µg	31%
Vitamin B6	0.212mg	0.579mg	28%
Zinc	2.52mg	4.9mg	22%
Protein	16.52g	27.66g	22%
Vitamin B1	0.317mg	0.075mg	20%
Folate	80µg	9µg	18%
Vitamin B2	0.363mg	0.133mg	18%
Iron	3.06mg	1.74mg	17%
Selenium	20.3µg	29.4µg	17%
Manganese	0.357mg	0.009mg	15%
Cholesterol	33mg	79mg	15%
Choline	34.4mg	105.4mg	13%
Sodium	331mg	56mg	12%
Vitamin B3	5.617mg	7.363mg	11%
Carbs	31.5g	0g	11%
Phosphorus	134mg	210mg	11%
Starch	22.87g		9%
Polyunsaturated fat	1.68g	0.322g	9%
Fiber	1.7g	0g	7%
Fats	12.01g	8.23g	6%
Saturated fat	4.493g	3.395g	5%
Calories	297kcal	192kcal	5%
Calcium	62mg	20mg	4%
Monounsaturated fat	4.835g	3.317g	4%
Copper	0.121mg	0.082mg	4%
Potassium	197mg	339mg	4%
Vitamin K	4.9µg	1.4µg	3%
Fructose	2.27g		3%
Magnesium	27mg	23mg	1%
Vitamin D	0.1µg		1%
Vitamin A	9µg	0µg	1%
Net carbs	29.8g	0g	N/A
Vitamin D	2IU		0%
Sugar	4.88g	0g	N/A
Vitamin E	0.38mg	0.38mg	0%
Vitamin B5	0.53mg	0.545mg	0%
Trans fat	0.514g		N/A
Tryptophan	0.144mg	0.182mg	0%
Threonine	0.46mg	1.105mg	0%
Isoleucine	0.642mg	1.259mg	0%
Leucine	1.13mg	2.201mg	0%
Lysine	0.785mg	2.338mg	0%
Methionine	0.306mg	0.72mg	0%
Phenylalanine	0.67mg	1.093mg	0%
Valine	0.728mg	1.372mg	0%
Histidine	0.402mg	0.883mg	0%
Omega-3 - EPA	0.005g	0g	N/A
Omega-3 - DHA	0.001g	0g	N/A
Omega-3 - ALA	0.121g		N/A
Omega-3 - DPA	0.009g	0g	N/A
Omega-6 - Gamma-linoleic acid	0.004g		N/A
Omega-6 - Dihomo-gamma-linoleic acid	0.009g		N/A
Omega-6 - Eicosadienoic acid	0.003g		N/A
Omega-6 - Linoleic acid	1.391g		N/A