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Flank steak vs. Caesar salad — In-Depth Nutrition Comparison

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A recap on differences between flank steak and caesar salad

  • Flank steak is higher in vitamin B12, zinc, and vitamin B3, yet caesar salad is higher in vitamin B1, calcium, manganese, vitamin B2, and iron.
  • Flank steak covers your daily vitamin B12 needs 51% more than caesar salad.
  • Flank steak contains 3 times more cholesterol than caesar salad. While flank steak contains 79mg of cholesterol, caesar salad contains only 24mg.
  • 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 LITTLE CAESARS 14" Original Round Cheese Pizza, Regular Crust.

Infographic

Flank steak vs Caesar salad 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 20% 70% 15% 88% 42% 44% 99% 59% 42% 171%
Contains more PotassiumPotassium +99.4%
Contains more ZincZinc +204.3%
Contains less SodiumSodium -87.7%
Contains more MagnesiumMagnesium +21.7%
Contains more CalciumCalcium +1065%
Contains more IronIron +34.5%
Contains more CopperCopper +53.7%
Contains more ManganeseManganese +3466.7%
~equal in Phosphorus ~231mg
~equal in Selenium ~31.4µg

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% 26% 12% 0% 94% 69% 61% 27% 0% 50% 15% 0% 0%
Contains more Vitamin B3Vitamin B3 +127.5%
Contains more Vitamin B5Vitamin B5 +21.9%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +307.5%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +60.5%
Contains more Vitamin B1Vitamin B1 +402.7%
Contains more Vitamin B2Vitamin B2 +123.3%
Contains more Vitamin KVitamin K +321.4%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

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
13% 10% 32% 43% 2%
Protein: 13.39 g
Fats: 9.54 g
Carbs: 31.5 g
Water: 43.39 g
Other: 2.18 g
Contains more ProteinProtein +106.6%
Contains more WaterWater +47.9%
Contains more FatsFats +15.9%
Contains more CarbsCarbs +∞%
~equal in Other ~2.18g

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
52% 30% 18%
Saturated fat: Sat. Fat 4.206 g
Monounsaturated fat: Mono. Fat 2.38 g
Polyunsaturated fat: Poly. Fat 1.461 g
Contains less Sat. FatSaturated fat -19.3%
Contains more Mono. FatMonounsaturated fat +39.4%
Contains more Poly. FatPolyunsaturated fat +353.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Flank steak Caesar salad
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Rich in minerals ok
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Flank steak Caesar salad DV% diff.
Vitamin B12 1.63µg 0.4µg 51%
Vitamin B6 0.579mg 45%
Zinc 4.9mg 1.61mg 30%
Protein 27.66g 13.39g 29%
Vitamin B3 7.363mg 3.237mg 26%
Vitamin B1 0.075mg 0.377mg 25%
Calcium 20mg 233mg 21%
Choline 105.4mg 19%
Cholesterol 79mg 24mg 18%
Sodium 56mg 454mg 17%
Manganese 0.009mg 0.321mg 14%
Vitamin B2 0.133mg 0.297mg 13%
Carbs 0g 31.5g 11%
Starch 25.29g 10%
Vitamin A 0µg 78µg 9%
Iron 1.74mg 2.34mg 8%
Polyunsaturated fat 0.322g 1.461g 8%
Fiber 0g 1.7g 7%
Copper 0.082mg 0.126mg 5%
Potassium 339mg 170mg 5%
Vitamin K 1.4µg 5.9µg 4%
Saturated fat 3.395g 4.206g 4%
Calories 192kcal 265kcal 4%
Selenium 29.4µg 31.4µg 4%
Phosphorus 210mg 231mg 3%
Vitamin E 0.38mg 0.61mg 2%
Folate 9µg 2%
Monounsaturated fat 3.317g 2.38g 2%
Fats 8.23g 9.54g 2%
Vitamin B5 0.545mg 0.447mg 2%
Fructose 1.13g 1%
Magnesium 23mg 28mg 1%
Net carbs 0g 29.8g N/A
Sugar 0g 4.02g N/A
Tryptophan 0.182mg 0.15mg 0%
Threonine 1.105mg 0.393mg 0%
Isoleucine 1.259mg 0.547mg 0%
Leucine 2.201mg 1.137mg 0%
Lysine 2.338mg 0.523mg 0%
Methionine 0.72mg 0.3mg 0%
Phenylalanine 1.093mg 0.717mg 0%
Valine 1.372mg 0.7mg 0%
Histidine 0.883mg 0.36mg 0%
Omega-3 - ALA 0.155g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flank steak Caesar salad
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
49%
Flank steak
27%
Caesar salad
Minerals Daily Need Coverage Score
54%
Flank steak
65%
Caesar salad

Comparison summary

Which food is lower in Sugar?
Flank steak
Flank steak is lower in Sugar (difference - 4.02g)
Which food contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 398mg)
Which food is lower in Saturated fat?
Flank steak
Flank steak is lower in Saturated fat (difference - 0.811g)
Which food is lower in glycemic index?
Flank steak
Flank steak is lower in glycemic index (difference - 50)
Which food is lower in Cholesterol?
Caesar salad
Caesar salad is lower in Cholesterol (difference - 55mg)
Which food is richer in minerals?
Caesar salad
Caesar salad is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Caesar salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172047/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.