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  6. Flank steak vs. Beetroot

Flank steak vs. Beetroot — In-Depth Nutrition Comparison

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How are flank steak and beetroot different?

  • Flank steak is richer in vitamin B12, selenium, vitamin B3, zinc, vitamin B6, phosphorus, and choline, while beetroot is higher in folate.
  • Flank steak covers your daily need for vitamin B12, 68% more than beetroot.
  • Beetroot has a higher glycemic index (64) than flank steak (0).

Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Beets, raw types were used in this article.

Infographic

Flank steak vs Beetroot 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 16% 4.8% 29% 30% 25% 9.5% 17% 10% 43% 3.8%
Contains more CalciumCalcium +25%
Contains more IronIron +117.5%
Contains more ZincZinc +1300%
Contains more PhosphorusPhosphorus +425%
Contains less SodiumSodium -28.2%
Contains more SeleniumSelenium +4100%
Contains more ManganeseManganese +3555.6%
~equal in Magnesium ~23mg
~equal in Potassium ~325mg
~equal in Copper ~0.075mg

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 16% 0.67% 0.8% 0% 7.8% 9.2% 6.3% 9.3% 15% 0% 0.5% 82% 3.3%
Contains more Vitamin EVitamin E +850%
Contains more Vitamin B1Vitamin B1 +141.9%
Contains more Vitamin B2Vitamin B2 +232.5%
Contains more Vitamin B3Vitamin B3 +2104.5%
Contains more Vitamin B5Vitamin B5 +251.6%
Contains more Vitamin B6Vitamin B6 +764.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +600%
Contains more CholineCholine +1656.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +1111.1%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Flank steak Beetroot DV% diff.
Vitamin B12 1.63µg 0µg 68%
Protein 27.66g 1.61g 52%
Selenium 29.4µg 0.7µg 52%
Vitamin B3 7.363mg 0.334mg 44%
Zinc 4.9mg 0.35mg 41%
Vitamin B6 0.579mg 0.067mg 39%
Cholesterol 79mg 0mg 26%
Folate 9µg 109µg 25%
Phosphorus 210mg 40mg 24%
Choline 105.4mg 6mg 18%
Saturated fat 3.395g 0.027g 15%
Manganese 0.009mg 0.329mg 14%
Iron 1.74mg 0.8mg 12%
Fats 8.23g 0.17g 12%
Fiber 0g 2.8g 11%
Vitamin B5 0.545mg 0.155mg 8%
Monounsaturated fat 3.317g 0.032g 8%
Vitamin B2 0.133mg 0.04mg 7%
Calories 192kcal 43kcal 7%
Vitamin C 0mg 4.9mg 5%
Vitamin B1 0.075mg 0.031mg 4%
Carbs 0g 9.56g 3%
Vitamin E 0.38mg 0.04mg 2%
Polyunsaturated fat 0.322g 0.06g 2%
Vitamin K 1.4µg 0.2µg 1%
Sodium 56mg 78mg 1%
Copper 0.082mg 0.075mg 1%
Net carbs 0g 6.76g N/A
Magnesium 23mg 23mg 0%
Calcium 20mg 16mg 0%
Potassium 339mg 325mg 0%
Sugar 0g 6.76g N/A
Vitamin A 0µg 2µg 0%
Tryptophan 0.182mg 0.019mg 0%
Threonine 1.105mg 0.047mg 0%
Isoleucine 1.259mg 0.048mg 0%
Leucine 2.201mg 0.068mg 0%
Lysine 2.338mg 0.058mg 0%
Methionine 0.72mg 0.018mg 0%
Phenylalanine 1.093mg 0.046mg 0%
Valine 1.372mg 0.056mg 0%
Histidine 0.883mg 0.021mg 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
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 g
Contains more ProteinProtein +1618%
Contains more FatsFats +4741.2%
Contains more CarbsCarbs +∞%
Contains more WaterWater +36.5%
~equal in Other ~1.08g

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
23% 27% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.06 g
Contains more Mono. FatMonounsaturated fat +10265.6%
Contains more Poly. FatPolyunsaturated fat +436.7%
Contains less Sat. FatSaturated fat -99.2%

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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. Beetroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/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.