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  6. Flank steak vs. Caper

Flank steak vs. Caper — In-Depth Nutrition Comparison

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Important differences between flank steak and caper

  • Flank steak has more vitamin B12, selenium, vitamin B6, vitamin B3, zinc, and phosphorus; however, caper has more copper and vitamin K.
  • Caper's daily need coverage for sodium is 100% more.
  • Caper is lower in cholesterol.

The food varieties used in the comparison are Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Capers, canned.

Infographic

Flank steak vs Caper 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%
Caper
Caper
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 12% 3.5% 63% 125% 8.7% 4.3% 306% 10% 6.5%
Contains more PotassiumPotassium +747.5%
Contains more ZincZinc +1431.3%
Contains more PhosphorusPhosphorus +2000%
Contains less SodiumSodium -97.6%
Contains more SeleniumSelenium +2350%
Contains more MagnesiumMagnesium +43.5%
Contains more CalciumCalcium +100%
Contains more CopperCopper +356.1%
Contains more ManganeseManganese +766.7%
~equal in Iron ~1.67mg

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%
Caper
Caper
5
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 14% 2.3% 18% 0% 4.5% 32% 12% 1.6% 5.3% 0% 62% 17% 3.5%
Contains more Vitamin B1Vitamin B1 +316.7%
Contains more Vitamin B3Vitamin B3 +1029.3%
Contains more Vitamin B5Vitamin B5 +1918.5%
Contains more Vitamin B6Vitamin B6 +2417.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +1521.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +131.6%
Contains more Vitamin KVitamin K +1657.1%
Contains more FolateFolate +155.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.139mg

All nutrients comparison - raw data values

Nutrient Flank steak Caper DV% diff.
Sodium 56mg 2348mg 100%
Vitamin B12 1.63µg 0µg 68%
Protein 27.66g 2.36g 51%
Selenium 29.4µg 1.2µg 51%
Vitamin B6 0.579mg 0.023mg 43%
Vitamin B3 7.363mg 0.652mg 42%
Zinc 4.9mg 0.32mg 42%
Copper 0.082mg 0.374mg 32%
Phosphorus 210mg 10mg 29%
Cholesterol 79mg 0mg 26%
Vitamin K 1.4µg 24.6µg 19%
Choline 105.4mg 6.5mg 18%
Saturated fat 3.395g 0.233g 14%
Fiber 0g 3.2g 13%
Fats 8.23g 0.86g 11%
Vitamin B5 0.545mg 0.027mg 10%
Potassium 339mg 40mg 9%
Monounsaturated fat 3.317g 0.063g 8%
Calories 192kcal 23kcal 8%
Vitamin B1 0.075mg 0.018mg 5%
Vitamin C 0mg 4.3mg 5%
Folate 9µg 23µg 4%
Vitamin E 0.38mg 0.88mg 3%
Manganese 0.009mg 0.078mg 3%
Calcium 20mg 40mg 2%
Magnesium 23mg 33mg 2%
Carbs 0g 4.89g 2%
Iron 1.74mg 1.67mg 1%
Vitamin A 0µg 7µg 1%
Net carbs 0g 1.69g N/A
Sugar 0g 0.41g N/A
Vitamin B2 0.133mg 0.139mg 0%
Polyunsaturated fat 0.322g 0.304g 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%
Omega-3 - DPA 0g 0.001g N/A

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
Caper
Caper
3
2% 5% 84% 8%
Protein: 2.36 g
Fats: 0.86 g
Carbs: 4.89 g
Water: 83.85 g
Other: 8.04 g
Contains more ProteinProtein +1072%
Contains more FatsFats +857%
Contains more CarbsCarbs +∞%
Contains more WaterWater +30.7%
~equal in Other ~8.04g

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
Caper
Caper
1
39% 11% 51%
Saturated fat: Sat. Fat 0.233 g
Monounsaturated fat: Mono. Fat 0.063 g
Polyunsaturated fat: Poly. Fat 0.304 g
Contains more Mono. FatMonounsaturated fat +5165.1%
Contains less Sat. FatSaturated fat -93.1%
~equal in Polyunsaturated fat ~0.304g

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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. Caper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172238/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.