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  6. Flank steak vs. Bamboo shoots

Flank steak vs. Bamboo shoots — In-Depth Nutrition Comparison

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The main differences between flank steak and bamboo shoots

  • Flank steak is richer than bamboo shoots in vitamin B12, selenium, vitamin B3, zinc, vitamin B6, phosphorus, choline, and iron.
  • Daily need coverage for vitamin B12 for flank steak is 68% higher.
  • Flank steak has a lower glycemic index than bamboo shoots.

Food types used in this article are Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Bamboo shoots, raw.

Infographic

Flank steak vs Bamboo shoots 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.
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 2.1% 3.9% 47% 19% 63% 30% 25% 0.52% 34% 4.4%
Contains more MagnesiumMagnesium +666.7%
Contains more CalciumCalcium +53.8%
Contains more IronIron +248%
Contains more ZincZinc +345.5%
Contains more PhosphorusPhosphorus +255.9%
Contains more SeleniumSelenium +3575%
Contains more PotassiumPotassium +57.2%
Contains more CopperCopper +131.7%
Contains less SodiumSodium -92.9%
Contains more ManganeseManganese +2811.1%

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 13% 0.33% 20% 0% 38% 16% 11% 9.7% 55% 0% 0% 5.3% 0%
Contains more Vitamin B2Vitamin B2 +90%
Contains more Vitamin B3Vitamin B3 +1127.2%
Contains more Vitamin B5Vitamin B5 +238.5%
Contains more Vitamin B6Vitamin B6 +141.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +28.6%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +163.2%
Contains more Vitamin B1Vitamin B1 +100%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Flank steak Bamboo shoots DV% diff.
Vitamin B12 1.63µg 0µg 68%
Selenium 29.4µg 0.8µg 52%
Protein 27.66g 2.6g 50%
Vitamin B3 7.363mg 0.6mg 42%
Zinc 4.9mg 1.1mg 35%
Cholesterol 79mg 0mg 26%
Vitamin B6 0.579mg 0.24mg 26%
Phosphorus 210mg 59mg 22%
Choline 105.4mg 0mg 19%
Iron 1.74mg 0.5mg 16%
Saturated fat 3.395g 0.069g 15%
Fats 8.23g 0.3g 12%
Copper 0.082mg 0.19mg 12%
Manganese 0.009mg 0.262mg 11%
Fiber 0g 2.2g 9%
Calories 192kcal 27kcal 8%
Monounsaturated fat 3.317g 0.007g 8%
Vitamin B5 0.545mg 0.161mg 8%
Vitamin B1 0.075mg 0.15mg 6%
Potassium 339mg 533mg 6%
Vitamin B2 0.133mg 0.07mg 5%
Magnesium 23mg 3mg 5%
Vitamin E 0.38mg 1mg 4%
Vitamin C 0mg 4mg 4%
Sodium 56mg 4mg 2%
Carbs 0g 5.2g 2%
Polyunsaturated fat 0.322g 0.134g 1%
Calcium 20mg 13mg 1%
Vitamin K 1.4µg 0µg 1%
Folate 9µg 7µg 1%
Net carbs 0g 3g N/A
Sugar 0g 3g N/A
Vitamin A 0µg 1µg 0%
Tryptophan 0.182mg 0.027mg 0%
Threonine 1.105mg 0.086mg 0%
Isoleucine 1.259mg 0.088mg 0%
Leucine 2.201mg 0.14mg 0%
Lysine 2.338mg 0.134mg 0%
Methionine 0.72mg 0.03mg 0%
Phenylalanine 1.093mg 0.09mg 0%
Valine 1.372mg 0.106mg 0%
Histidine 0.883mg 0.042mg 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% 5% 91%
Protein: 2.6 g
Fats: 0.3 g
Carbs: 5.2 g
Water: 91 g
Other: 0.9 g
Contains more ProteinProtein +963.8%
Contains more FatsFats +2643.3%
Contains more CarbsCarbs +∞%
Contains more WaterWater +41.8%
~equal in Other ~0.9g

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
33% 3% 64%
Saturated fat: Sat. Fat 0.069 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.134 g
Contains more Mono. FatMonounsaturated fat +47285.7%
Contains more Poly. FatPolyunsaturated fat +140.3%
Contains less Sat. FatSaturated fat -98%

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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. Bamboo shoots - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169210/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.