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  6. Flank steak vs. Almonds

Flank steak vs. Almonds — In-Depth Nutrition Comparison

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How are flank steak and almonds different?

  • Flank steak is higher in vitamin B12, selenium, and vitamin B6; however, almonds are richer in vitamin E, copper, manganese, vitamin B2, magnesium, fiber, and phosphorus.
  • Daily need coverage for vitamin E for almonds is 168% higher.

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

Infographic

Flank steak vs Almonds 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 16% 6% 30% 65% 27% 134% 90% 7.3% 1.2% 160%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
Contains more ZincZinc +57.1%
Contains more SeleniumSelenium +617.1%
Contains more MagnesiumMagnesium +1073.9%
Contains more CalciumCalcium +1245%
Contains more PotassiumPotassium +116.2%
Contains more IronIron +113.2%
Contains more CopperCopper +1157.3%
Contains more PhosphorusPhosphorus +129%
Contains less SodiumSodium -98.2%
Contains more ManganeseManganese +24111.1%

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 0% 0% 7.6% 0% 19% 31% 138% 33% 134% 204% 3.5% 6.8% 57%
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% 513% 0% 51% 263% 68% 28% 32% 0% 0% 33% 28%
Contains more Vitamin B3Vitamin B3 +103.5%
Contains more Vitamin B5Vitamin B5 +15.7%
Contains more Vitamin B6Vitamin B6 +322.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +102.3%
Contains more Vitamin EVitamin E +6644.7%
Contains more Vitamin B1Vitamin B1 +173.3%
Contains more Vitamin B2Vitamin B2 +755.6%
Contains more FolateFolate +388.9%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Flank steak Almonds DV% diff.
Vitamin E 0.38mg 25.63mg 168%
Copper 0.082mg 1.031mg 105%
Manganese 0.009mg 2.179mg 94%
Polyunsaturated fat 0.322g 12.329g 80%
Vitamin B2 0.133mg 1.138mg 77%
Monounsaturated fat 3.317g 31.551g 71%
Vitamin B12 1.63µg 0µg 68%
Fats 8.23g 49.93g 64%
Magnesium 23mg 270mg 59%
Fiber 0g 12.5g 50%
Selenium 29.4µg 4.1µg 46%
Phosphorus 210mg 481mg 39%
Vitamin B6 0.579mg 0.137mg 34%
Cholesterol 79mg 0mg 26%
Iron 1.74mg 3.71mg 25%
Calcium 20mg 269mg 25%
Vitamin B3 7.363mg 3.618mg 23%
Calories 192kcal 579kcal 19%
Zinc 4.9mg 3.12mg 16%
Protein 27.66g 21.15g 13%
Potassium 339mg 733mg 12%
Vitamin B1 0.075mg 0.205mg 11%
Choline 105.4mg 52.1mg 10%
Folate 9µg 44µg 9%
Carbs 0g 21.55g 7%
Sodium 56mg 1mg 2%
Saturated fat 3.395g 3.802g 2%
Vitamin B5 0.545mg 0.471mg 1%
Vitamin K 1.4µg 0µg 1%
Net carbs 0g 9.05g N/A
Sugar 0g 4.35g N/A
Starch 0.72g 0%
Trans fat 0.015g N/A
Tryptophan 0.182mg 0.211mg 0%
Threonine 1.105mg 0.601mg 0%
Isoleucine 1.259mg 0.751mg 0%
Leucine 2.201mg 1.473mg 0%
Lysine 2.338mg 0.568mg 0%
Methionine 0.72mg 0.157mg 0%
Phenylalanine 1.093mg 1.132mg 0%
Valine 1.372mg 0.855mg 0%
Histidine 0.883mg 0.539mg 0%
Fructose 0.11g 0%
Omega-3 - ALA 0.003g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 12.32g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
Contains more ProteinProtein +30.8%
Contains more WaterWater +1355.1%
Contains more FatsFats +506.7%
Contains more CarbsCarbs +∞%
~equal in Other ~2.96g

Fat Type Comparison

Fat type breakdown side-by-side comparison
48% 47% 5%
Saturated fat: Sat. Fat 3.395 g
Monounsaturated fat: Mono. Fat 3.317 g
Polyunsaturated fat: Poly. Fat 0.322 g
8% 66% 26%
Saturated fat: Sat. Fat 3.802 g
Monounsaturated fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 g
Contains less Sat. FatSaturated fat -10.7%
Contains more Mono. FatMonounsaturated fat +851.2%
Contains more Poly. FatPolyunsaturated fat +3728.9%

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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
  2. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.