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  6. Flank steak vs. Almond butter

Flank steak vs. Almond butter — In-Depth Nutrition Comparison

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Summary of differences between flank steak and almond butter

  • Flank steak has more vitamin B12, selenium, and vitamin B6; however, almond butter is higher in vitamin E, copper, manganese, vitamin B2, magnesium, phosphorus, and fiber.
  • Almond butter covers your daily need for vitamin E, 159% more than flank steak.

These are the specific foods used in this comparison Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Nuts, almond butter, plain, without salt added.

Infographic

Flank steak vs Almond butter 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 199% 104% 66% 131% 311% 90% 218% 0.91% 278% 13%
Contains more ZincZinc +48.9%
Contains more SeleniumSelenium +1125%
Contains more MagnesiumMagnesium +1113%
Contains more CalciumCalcium +1635%
Contains more PotassiumPotassium +120.6%
Contains more IronIron +100.6%
Contains more CopperCopper +1039%
Contains more PhosphorusPhosphorus +141.9%
Contains less SodiumSodium -87.5%
Contains more ManganeseManganese +23577.8%

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.
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% 484% 0% 10% 217% 59% 19% 24% 0% 0% 40% 28%
Contains more Vitamin B1Vitamin B1 +82.9%
Contains more Vitamin B3Vitamin B3 +133.4%
Contains more Vitamin B5Vitamin B5 +71.4%
Contains more Vitamin B6Vitamin B6 +462.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +102.3%
Contains more Vitamin EVitamin E +6271.1%
Contains more Vitamin B2Vitamin B2 +606%
Contains more FolateFolate +488.9%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Flank steak Almond butter DV% diff.
Vitamin E 0.38mg 24.21mg 159%
Copper 0.082mg 0.934mg 95%
Manganese 0.009mg 2.131mg 92%
Polyunsaturated fat 0.322g 13.613g 89%
Fats 8.23g 55.5g 73%
Monounsaturated fat 3.317g 32.445g 73%
Vitamin B12 1.63µg 0µg 68%
Vitamin B2 0.133mg 0.939mg 62%
Magnesium 23mg 279mg 61%
Selenium 29.4µg 2.4µg 49%
Phosphorus 210mg 508mg 43%
Fiber 0g 10.3g 41%
Vitamin B6 0.579mg 0.103mg 37%
Calcium 20mg 347mg 33%
Cholesterol 79mg 0mg 26%
Vitamin B3 7.363mg 3.155mg 26%
Iron 1.74mg 3.49mg 22%
Calories 192kcal 614kcal 21%
Zinc 4.9mg 3.29mg 15%
Protein 27.66g 20.96g 13%
Potassium 339mg 748mg 12%
Folate 9µg 53µg 11%
Choline 105.4mg 52.1mg 10%
Carbs 0g 18.82g 6%
Vitamin B5 0.545mg 0.318mg 5%
Saturated fat 3.395g 4.152g 3%
Vitamin B1 0.075mg 0.041mg 3%
Sodium 56mg 7mg 2%
Vitamin K 1.4µg 0µg 1%
Net carbs 0g 8.52g N/A
Sugar 0g 4.43g N/A
Starch 0.08g 0%
Tryptophan 0.182mg 0.159mg 0%
Threonine 1.105mg 0.555mg 0%
Isoleucine 1.259mg 0.813mg 0%
Leucine 2.201mg 1.483mg 0%
Lysine 2.338mg 0.612mg 0%
Methionine 0.72mg 0.122mg 0%
Phenylalanine 1.093mg 1.149mg 0%
Valine 1.372mg 0.937mg 0%
Histidine 0.883mg 0.55mg 0%

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% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 g
Contains more ProteinProtein +32%
Contains more WaterWater +3812.8%
Contains more FatsFats +574.4%
Contains more CarbsCarbs +∞%
~equal in Other ~3.08g

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% 65% 27%
Saturated fat: Sat. Fat 4.152 g
Monounsaturated fat: Mono. Fat 32.445 g
Polyunsaturated fat: Poly. Fat 13.613 g
Contains less Sat. FatSaturated fat -18.2%
Contains more Mono. FatMonounsaturated fat +878.1%
Contains more Poly. FatPolyunsaturated fat +4127.6%

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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. Almond butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/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.