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  6. Flank steak vs. Carrot

Flank steak vs. Carrot — In-Depth Nutrition Comparison

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Important differences between flank steak and carrots

  • Flank steak has more vitamin B12, selenium, zinc, vitamin B3, vitamin B6, phosphorus, iron, and choline; however, carrots have more vitamin A.
  • Carrots' daily need coverage for vitamin A is 334% more.
  • Carrots are lower in cholesterol.
  • Carrots have a higher glycemic index than flank steak.

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

Infographic

Flank steak vs Carrot 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%
Carrot
Carrot
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 9.9% 28% 11% 15% 6.5% 15% 9% 19% 0.55%
Contains more MagnesiumMagnesium +91.7%
Contains more IronIron +480%
Contains more CopperCopper +82.2%
Contains more ZincZinc +1941.7%
Contains more PhosphorusPhosphorus +500%
Contains less SodiumSodium -18.8%
Contains more SeleniumSelenium +29300%
Contains more CalciumCalcium +65%
Contains more ManganeseManganese +1488.9%
~equal in Potassium ~320mg

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%
Carrot
Carrot
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 20% 278% 13% 0% 17% 13% 18% 16% 32% 0% 33% 14% 4.8%
Contains more Vitamin B1Vitamin B1 +13.6%
Contains more Vitamin B2Vitamin B2 +129.3%
Contains more Vitamin B3Vitamin B3 +649%
Contains more Vitamin B5Vitamin B5 +99.6%
Contains more Vitamin B6Vitamin B6 +319.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +1097.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +73.7%
Contains more Vitamin KVitamin K +842.9%
Contains more FolateFolate +111.1%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Flank steak Carrot DV% diff.
Vitamin A 0µg 835µg 93%
Vitamin B12 1.63µg 0µg 68%
Protein 27.66g 0.93g 53%
Selenium 29.4µg 0.1µg 53%
Zinc 4.9mg 0.24mg 42%
Vitamin B3 7.363mg 0.983mg 40%
Vitamin B6 0.579mg 0.138mg 34%
Cholesterol 79mg 0mg 26%
Phosphorus 210mg 35mg 25%
Iron 1.74mg 0.3mg 18%
Choline 105.4mg 8.8mg 18%
Saturated fat 3.395g 0.037g 15%
Fats 8.23g 0.24g 12%
Fiber 0g 2.8g 11%
Vitamin K 1.4µg 13.2µg 10%
Calories 192kcal 41kcal 8%
Monounsaturated fat 3.317g 0.014g 8%
Vitamin C 0mg 5.9mg 7%
Manganese 0.009mg 0.143mg 6%
Vitamin B2 0.133mg 0.058mg 6%
Vitamin B5 0.545mg 0.273mg 5%
Copper 0.082mg 0.045mg 4%
Folate 9µg 19µg 3%
Magnesium 23mg 12mg 3%
Carbs 0g 9.58g 3%
Vitamin E 0.38mg 0.66mg 2%
Polyunsaturated fat 0.322g 0.117g 1%
Vitamin B1 0.075mg 0.066mg 1%
Sodium 56mg 69mg 1%
Starch 1.43g 1%
Potassium 339mg 320mg 1%
Calcium 20mg 33mg 1%
Fructose 0.55g 1%
Net carbs 0g 6.78g N/A
Sugar 0g 4.74g N/A
Tryptophan 0.182mg 0.012mg 0%
Threonine 1.105mg 0.191mg 0%
Isoleucine 1.259mg 0.077mg 0%
Leucine 2.201mg 0.102mg 0%
Lysine 2.338mg 0.101mg 0%
Methionine 0.72mg 0.02mg 0%
Phenylalanine 1.093mg 0.061mg 0%
Valine 1.372mg 0.069mg 0%
Histidine 0.883mg 0.04mg 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
Carrot
Carrot
3
10% 88%
Protein: 0.93 g
Fats: 0.24 g
Carbs: 9.58 g
Water: 88.29 g
Other: 0.96 g
Contains more ProteinProtein +2874.2%
Contains more FatsFats +3329.2%
Contains more CarbsCarbs +∞%
Contains more WaterWater +37.6%
~equal in Other ~0.96g

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
Carrot
Carrot
1
22% 8% 70%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.117 g
Contains more Mono. FatMonounsaturated fat +23592.9%
Contains more Poly. FatPolyunsaturated fat +175.2%
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. Carrot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170393/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.