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  6. Flank steak vs. Artichoke

Flank steak vs. Artichoke — In-Depth Nutrition Comparison

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A recap on differences between flank steak and artichoke

  • Flank steak is higher in vitamin B12, selenium, zinc, vitamin B3, vitamin B6, and phosphorus, yet artichoke is higher in fiber and copper.
  • Flank steak covers your daily vitamin B12 needs 68% more than artichoke.
  • The glycemic index of flank steak is lower.

Food varieties used in this article are Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Artichokes, (globe or french), raw.

Infographic

Flank steak vs Artichoke 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 43% 13% 33% 48% 77% 13% 39% 12% 33% 1.1%
Contains more IronIron +35.9%
Contains more ZincZinc +900%
Contains more PhosphorusPhosphorus +133.3%
Contains less SodiumSodium -40.4%
Contains more SeleniumSelenium +14600%
Contains more MagnesiumMagnesium +160.9%
Contains more CalciumCalcium +120%
Contains more CopperCopper +181.7%
Contains more ManganeseManganese +2744.4%
~equal in Potassium ~370mg

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 39% 0.33% 3.8% 0% 18% 15% 20% 20% 27% 0% 37% 51% 19%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B2Vitamin B2 +101.5%
Contains more Vitamin B3Vitamin B3 +603.9%
Contains more Vitamin B5Vitamin B5 +61.2%
Contains more Vitamin B6Vitamin B6 +399.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +206.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +957.1%
Contains more FolateFolate +655.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.072mg

All nutrients comparison - raw data values

Nutrient Flank steak Artichoke DV% diff.
Vitamin B12 1.63µg 0µg 68%
Selenium 29.4µg 0.2µg 53%
Protein 27.66g 3.27g 49%
Zinc 4.9mg 0.49mg 40%
Vitamin B3 7.363mg 1.046mg 39%
Vitamin B6 0.579mg 0.116mg 36%
Cholesterol 79mg 0mg 26%
Fiber 0g 5.4g 22%
Phosphorus 210mg 90mg 17%
Copper 0.082mg 0.231mg 17%
Saturated fat 3.395g 0.036g 15%
Folate 9µg 68µg 15%
Vitamin C 0mg 11.7mg 13%
Choline 105.4mg 34.4mg 13%
Fats 8.23g 0.15g 12%
Vitamin K 1.4µg 14.8µg 11%
Manganese 0.009mg 0.256mg 11%
Magnesium 23mg 60mg 9%
Monounsaturated fat 3.317g 0.005g 8%
Calories 192kcal 47kcal 7%
Iron 1.74mg 1.28mg 6%
Vitamin B2 0.133mg 0.066mg 5%
Vitamin B5 0.545mg 0.338mg 4%
Carbs 0g 10.51g 4%
Polyunsaturated fat 0.322g 0.064g 2%
Calcium 20mg 44mg 2%
Sodium 56mg 94mg 2%
Vitamin E 0.38mg 0.19mg 1%
Potassium 339mg 370mg 1%
Net carbs 0g 5.11g N/A
Sugar 0g 0.99g N/A
Vitamin A 0µg 1µg 0%
Vitamin B1 0.075mg 0.072mg 0%
Tryptophan 0.182mg 0%
Threonine 1.105mg 0%
Isoleucine 1.259mg 0%
Leucine 2.201mg 0%
Lysine 2.338mg 0%
Methionine 0.72mg 0%
Phenylalanine 1.093mg 0%
Valine 1.372mg 0%
Histidine 0.883mg 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
3% 11% 85%
Protein: 3.27 g
Fats: 0.15 g
Carbs: 10.51 g
Water: 84.94 g
Other: 1.13 g
Contains more ProteinProtein +745.9%
Contains more FatsFats +5386.7%
Contains more CarbsCarbs +∞%
Contains more WaterWater +32.4%
~equal in Other ~1.13g

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
34% 5% 61%
Saturated fat: Sat. Fat 0.036 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.064 g
Contains more Mono. FatMonounsaturated fat +66240%
Contains more Poly. FatPolyunsaturated fat +403.1%
Contains less Sat. FatSaturated fat -98.9%

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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. Artichoke - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169205/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.